Question for all:
What was the first routine you did when you started lifting?
Mine (not including what my coach had us do in hs wrestling) was:
mon - chest and back
wed - arms and shoulders
fri - legs
All machine work. Only freeweights was for arms. Oh, and I was at planet fitness.
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10-30-2014, 11:42 AM #1801ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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10-30-2014, 12:37 PM #1802
Cardio + arms
Cardio + chest
Cardio + back + bi
what are legs for? what the hell is a barbell?
Cardio + arms
Cardio + chest
Cardio + back + bi
I don't really consider that part of my 'lifting' career though. I switched to PPL and was still very bro for a while; doing half rep squats, way more curls than necessary, etc.
I consider my real start of lifting about 2 years ago when I started training properly and keeping track of my nutrition. A lot of that 2 years has been up and down though, inconsistent due to lots of traveling etc.
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10-30-2014, 12:56 PM #1803
Basically this, except I had a body part split and did one day of legs. Did cardio everyday though, which is what I focused on more.
I started lifting between march and april of 2012 on a 5*5, made sick gains, gained about 15 pounds, then injured my hamstring and couldn't lift for six months. Fast forward to the end of December 2013 when I began back at it weighing 135, 15 pounds more than I was.
Iv'e been lifting "properly" and serious injury free since. Feels good mane.My Log: http://forum.bodybuilding.com/showthread.php?t=169516313
MMDELAD
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10-30-2014, 01:02 PM #1804
- Join Date: Jan 2014
- Location: United States
- Age: 35
- Posts: 4,601
- Rep Power: 13258
Back when I played basketball, we all had to do:
Squat
OHP
Chin Ups
Lots of ab work
Box Jumps
Every time we did strength training. However, calling it strength training was a bit of a stretch, since we did high rep (15ish) with fairly low weight and no real progression scheme.
We also threw in some arm work because, y'know, every teenager loves his arm work.My log:
http://forum.bodybuilding.com/showthread.php?t=166030441
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10-30-2014, 01:12 PM #1805
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10-30-2014, 01:14 PM #1806
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10-30-2014, 01:21 PM #1807
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10-30-2014, 01:35 PM #1808
My strength program in wrestling was us doing every fukin lift in the gym to 3 sets of failure. Every single rep had our spotter pushing the weight against us. So if you imagine yourself benching, imagine your spotter pushing the bar down on you while you resist it. Oh and every exercise was supersetted for fatigue purposes (chest flys with bench press)...with the both exercises in the superset having our spotter push the weight against us.
I had a great wrestling coach
but inside the weight room he was a full blown retardig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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10-30-2014, 01:53 PM #1809
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10-30-2014, 02:17 PM #1810
It's in my log lololol but:
All sets dynamic where last set is heaviest
Chest and Triceps:
Bench 3x8
DB Incline 3x12
Cable Flys 3x12
Rope Extension 3x12
Bar Extension 3x12
Dips 3x8
Back and Bi:
Deads 3x5
Reverse Grip Pull Downs 3x12
Wide Pull Downs 3x12
MCH Seated Row 3x12
DB Curls 3x12
DB Hammers 3x12
Shoulders and Calves:
OHP 3x8
BB Raises 3x12
DB Shrugs 3x12
MCH Del Fly 3x12
MCH Lat Raise 3x12
Seat Calf Raise 3x12
Seat Calf Ext 3x12
Legs:
Squats 3x8
Lying Leg Curl 3x12
Hip Adds 3x12
Hip Abds 3x12
Leg Extension 3x12
Seat Leg Press Machine 3x12
I made this routine up. At some point HealingHands8 convinced me to switch to ICF5x5.Last edited by DAaaMan64; 10-30-2014 at 02:24 PM.
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"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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10-30-2014, 03:00 PM #1811
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10-30-2014, 07:42 PM #1812
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138218
Some shoulder + push work today.
Numbers are stupid low. But whatever, wanted 5 on my 140 OHP. Only got 4, almost lost my balance on rep 3. lol.
Paused bench felt pretty good. One thing I struggle with is tightness, but it went up relatively easy.
OHP (140) (derped and almost lost my balance on rep 3)
Paused bench (165)
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10-31-2014, 08:40 AM #1813
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Week 2 of my first Cycle on 5/3/1
OHP Top Set - 155 x 3
Deadlift Top Set - 350 x 3(+2)
�USMC (2009-2013) �
â–¬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) â–¬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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10-31-2014, 09:18 AM #1814
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10-31-2014, 09:22 AM #1815
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10-31-2014, 10:35 AM #1816
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Strong work brotha.
Waiting until 4 plates is easy rep work on DL for me
Uhm...never really thought about it I guess haha
I'll just re-iterate what I told my GF at her first press session yesterday.
Start strong from the second you get into the lift.
Use your legs to help drive the bar out of the rack, take a step back, then reset your position with a solid stance (I like going just outside of shoulder width for additional stability).
Before even starting the motion, tighten your core and really pull your back in and chest up to maintain posture.
Drive through your legs and just press that chit into the air.
Not sure how much this will help, but it's really about as "technical" as I get.
It's not really a movement I've thought much about my set up in, I kind of just get under the bar and lift.
Additional Note
Focus on this more than anything...
Start strong from the second you get into the lift.
It seems like I always have more strength during a lift just by doing something as simple as starting strong just taking the bar out.
Whether it's unracking for Squats, Press, or initial lift off during a Bench.
I tell myself every set before even touching the bar. 'Strong lift off...', and do it.
It gives me a little confidence boost, and that feeling of "You got this chit..." when I'm going into my sets.�USMC (2009-2013) �
â–¬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) â–¬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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10-31-2014, 11:10 AM #1817
^^^ That's good stuff. Sometimes hearing/reading something you already know is still great advice lol. Yah, I definitely need to focus more on driving through my legs lol
Yah definitely agree with you on starting strong. Almost all noobs who i see post their form check video could greatly improve their lift by just grabbing the bar and doing the dam thing. You can almost see them thinking during the lift (at no fault of their own) and it really ends up being no wonder why their lifts seem so awkward looking.ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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10-31-2014, 11:43 AM #1818
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10-31-2014, 09:27 PM #1819
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11-03-2014, 10:04 AM #1820
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
Strong timely response from me.
I didn't they should, and unstrong didn't really round at the upper back. I'm just saying that all the technical cues we're all conditioned to think is "right" is actually stuff that depends on the circumstance. And I'd never tell a beginner to use it because they have zero kinaesthetic awareness. I think it's ultimately about finding what suits the lifter. You can suggest things, which I think were all valid above, but sometimes it makes people worse deadlifters. If I thought unstrong was lifting precariously, I would say it. I'm sure Erick would, too.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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11-03-2014, 10:18 AM #1821
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11-03-2014, 01:56 PM #1822
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11-03-2014, 02:00 PM #1823
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11-03-2014, 02:06 PM #1824
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11-03-2014, 02:48 PM #1825
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11-03-2014, 03:59 PM #1826
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Gonna Smolov Jr my sex life...
...the only one I want telling me anything is my workout partner.�USMC (2009-2013) �
â–¬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) â–¬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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11-03-2014, 04:02 PM #1827
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11-03-2014, 11:01 PM #1828
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11-04-2014, 08:18 PM #1829
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138218
Videos
Squats from today.. This was probably the best squat day I've had in months. Zero pain, 100% focused, in the zone. Felt unstoppable. 245 x 5 for 5 sets was enough for me today, was drenched in sweat after set 3. Really liking this 5x5 setup I have young so far.. I'll take +20 lbs in a week for sure! (Considering 225 x 5 LAST week felt "heavy" I was EXTREMELY proud of today..)
Last warmup set @ 225 x 5
2nd working set - 245 x 5
3rd working set - 245 x 5 (side)
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11-04-2014, 10:17 PM #1830
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