Back Squat
5x45, 5x95, 5x135, 5x185, 5x225, 3x275, 3x315
5x370 @ 9
5x370 @ 9/10
5x370 @ 9/10
Most of my reps were a smidgen too high, though based on what was said when I judged depth in the mirror, I think they're OK. Oh well. I guess it's better to sink them deep anyway. I was originally going to go 375, but wasn't feeling very well today.
Bench Press
5x45, 5x95, 5x135, 3x185, 3x225
5x252.5 @ 9
5x252.5 @ 9/10
4x252.5 @ F
1x252.5 @ 10
I was very close. I'll get it next time, when I'm feeling a little better.
Barbell Row
5x135, 3x185, 3x225
5x252.5 @ 9
5x252.5 @ 9
5x252.5 @ 9
Ab Rollout: 3x5
Tuesday, May 25, 2010
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Frank, I'm having a semi-difficult time establishing my workout routine. Can you give me some sort of routine I can work with- I've been looking through your workouts, and it seems like you back squat every day- how does that work?
ReplyDeleteI squat every workout because I suck at squats. I also suck at benching, but I have a proper excuse for that because of my long arms. My suckiness at squatting has less of an excuse because I supposedly have a strong posterior chain given my deadlifts, so I decided to squat first every workout.
ReplyDeleteI'm still of the opinion that you, as a beginner, should aim to improve every workout with the primary lifts. Nothing says that a goal has to be "Squat 500lbs in 6 months." If you're advanced, sure, plan that far ahead. For most of us, saying that you'll squat +5lbs next workout is sufficient.
If your goal is powerlifting, it's hard to go wrong with something like Starting Strength's beginner program. Every workout is basically 3x5 squat, push, pull, usually organized like:
A: Squat, Bench, Power Clean/Row
B: Squat, Press, Deadlift (1x5 only)
Ideally you'd start with very light weights for all lifts and move up from there, given your long layoff. Knowing, you, I'd start with something moderately heavy (225 squat, ~250 bench, ~250 deadlift) and move up in 5 or 10 lb jumps.
Frank, thanks a bunch- the weights you mentioned were pretty much dead on with what I actually started this Monday (185 Bench, 225 Squat, 245 Deadlift) :)Awesome
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