I'm back to lifting recently and I just wanna see if there's anything I can add to what I'm currently doing to maximize efficiency.
Today:
Deadlift 3x5
Squat 2x5
Dips 3x10
Chins 3x10
DB bench 1x8, 1x10, 1xFailure
DB shrugs 2xfailure
BB curls 2xfailure
DB seated shoulder press 2x8
Would've done more deads/squats or possibly added rows but I'm nursing a recent lower back injury, any input/help is greatly appreciated!
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11-08-2012, 02:10 PM #1
Starting back up, today's work out (advice welcomed)
Negged to red on 11/6/2012 because I support Barack Obama.
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11-08-2012, 04:03 PM #2
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11-08-2012, 10:30 PM #3
It is solid man.
One thing I would change is to do the squats before the dead lifts, especially if you will be pushing yourself. Don't want to squat with a fatigued lumbar, since the weight is ON your body during the squat you can't just left go of it.
If you are going to be working out many times a week. Split some of the work up.
Look up Starting Strength or 5x5 and use that as your template. You can add/drop what you want but they are solid routines.-Having a big tool box is great but it means nothing if you lack a set of standard screwdrivers and a hammer.
-The Pareto principle: 80% of the effects are from 20% of causes. All the other small details will only affect a small portion of results, 80% of causes will contribute to 20% of the effects.
RIPPETOE-STARTING STRENGTH FAQ
http://forum.bodybuilding.com/showthread.php?t=998224&pagenumber=
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11-09-2012, 06:22 AM #4
For me personally (everyone's different I suppose),
If I deadlift first I notice that all of my succeeding lifts are easier or I am more 'amped' persay to lift after I do those sets, I'm doing my squats on a smith machine currently because of A) My Back B) lack of competent 'spotters' at my gym.
After my back injury heals I could possibly try that but is that just a suggestion for while my back is weak, or should squats go first always regardless?Negged to red on 11/6/2012 because I support Barack Obama.
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11-14-2012, 03:37 PM #5
In my opinion the squat should always come first. You don't have to, but I like to squat when I'm fresh and 100%. I find that this reduces the risk of injury quite a bit.
Really it is up to you and how you feel most comfortable.-Having a big tool box is great but it means nothing if you lack a set of standard screwdrivers and a hammer.
-The Pareto principle: 80% of the effects are from 20% of causes. All the other small details will only affect a small portion of results, 80% of causes will contribute to 20% of the effects.
RIPPETOE-STARTING STRENGTH FAQ
http://forum.bodybuilding.com/showthread.php?t=998224&pagenumber=
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11-14-2012, 03:43 PM #6
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