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Old 07-21-2014, 07:53 PM   #1
Hunterace
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Cool Anti-Gravitronic Swoletation Routine


NEW ROUTINE
7-21-14
Anti-Gravitronic Swoletation Routine
Week 1, Day 1, Heavy Day
*
Deadlifts
135x 5
225x 3
315x 2
415x 1
*
480x 1 PR ...vid, lifetime PR! Sort of broke my own rule by putting 2.5lb plates on , but really wanted to try to accomplish something worth being happy and proud about!
*
Pull Ups
Bodyweight x 12 ...happy about that, think I got 2-4 reps based on being pumped about my deadlift
Bodyweightx 11
*
Cable Rows
70x 20
70x 20 ...nothing great, just simple rep work...although it really wasn't "simple"
*
Done! 25 minutes total! Took my time between Deadlift sets. Beynd the PR nothing great but a happy day lifting, first in a long time!!!

Saw my knee doc today and basically was told that I have no restrictions, just take things slow and don't do anything stupid....well lmfao!!!
Told me that I can't hurt what she fixed, at least not anymore than the day I ran to my son 6 days after the surgery. So felt I had a green light and sort of loosened me up a little. Not that I haven't done dumb shit up til now(like last Wednesday trying for Deadlift PR, lol).

So anyhow....
New Routine(named by Steve )
*4 days(yes trying that again)*
Day 1 ...Deadlifts/ Pullups/ (Cable Rows)
Day 2 ...Bench Press/ Tri's/ (Ram or Close Grip Bench Press)
Day 3 ...Squats/ Bi's/ (Leg Press or Leg Curls)
Day 4 ...Military Press/ Power Shrugs/ (Reverse or side DB Raises)

Stuff in ( ) is optional, and will be based on how I feel and if I can do them. Like unsure if my knee will like Leg Press or Curls, ect.
Main lift will be 1 week of heavy, working up to max single, then 1 drop set of 3/ or just to a PR or PR attempt.
The next week will be volume work on the main lift, 3 sets of 20 reps. Not sure How I'm going to do Deadlifts though, but it's not going to be 3 sets of 20 lol .
2nd and 3rd/4th lifts will be mainly rep work, with occasional PR shit. I mean come on, we all know how I lift by now.
So we'll see how this plays out...
*
Vid
*
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!!!MY HEAD HURTS!!!
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Last edited by Hunterace; 07-22-2014 at 05:35 PM.
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Old 07-21-2014, 07:55 PM   #2
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Fuck yeah Jay! Congratulations! 5 plates coming up!
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Old 07-21-2014, 08:25 PM   #3
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Great routine and great PR! You got 500 right now.
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Old 07-22-2014, 12:46 AM   #4
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Quote:
Originally Posted by Hunterace View Post
NEW ROUTINE
7-21-14
Anti-Gravitronic Swoletation Routine
Week 1, Day 1
Deadlifts 135x 5 225x 3 315x 2 415x 1 480x 1 PR

Pull Ups Bodyweight x 12 Bodyweightx 11
Cable Rows 70x 20 70x 20

So anyhow....
New Routine(named by Steve )
*4 days(yes trying that again)*
Day 1 ...Deadlifts/ Pullups/ (Cable Rows)
Day 2 ...Bench Press/ Tri's/ (Ram or Close Grip Bench Press)
Day 3 ...Squats/ Bi's/ (Leg Press or Leg Curls)
Day 4 ...Military Press/ Power Shrugs/ (Reverse or side DB Raises)
Super strong start to a new routine Jay ... ... very very happy for you ... New routine looks solid and it should be ... I do hope you don't rush into the things and take it when it comes ... in for some new PRs ... keep rocking brother ...
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Old 07-22-2014, 10:13 AM   #5
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Congrats on the huge pull. Training setup looks good.
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Old 07-22-2014, 02:03 PM   #6
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Nice job Jay - indeed, never rush the big 500. I rushed it a bit and of course failed on the first few attempts. Additionally - I would suggest 5 lb PR's on pulls up to 500, as you will most definitely feel it, especially adding 20 and going for 500 next.

On volume day for deadlifts, I would consider doing RDL's or even rack or block pulls. Work on your weaknesses - no need to pull from floor every week.

Good to see your well on your way to a full recovery Jay!
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Squat: 495 lbs
Bench: 300 lbs
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Old 07-22-2014, 06:52 PM   #7
Hunterace
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7-22-14
Anti-Gravitronic Swoletation Routine
Week 1, Day 2, Volume Day
*
Bench Press
Bar x 10
95x 5
*
135x 20 PR ? ...maybe a PR since I never do high rep crap!
135x 12 ...
135x 11 ...well far worse than I expected! Wasn't sure if 135 was too much to start with to get 3 sets of 20. Well guess I was way off . The first set might have been a PR, not positive but good possibility, lol. But not only am I weak as shit, but I'm completely not used to high rep crap! Holy balls did this destroy me!
*
EZbar Skullcrushers
55x 20
55x 13 ...huge drop off again, arms were rubber noodles
*
Done! 25 minutes total! Maybe being tired and not having lifted 2 days in a row for a long time caused a poor performance? That or I'm just completely not used to high reps, but pretty sorry ass day! Can say I'm totally whipped from this though. Can't even move for crap I'm so tired . Not sure if I'll try 135 again next volume day or drop the weight. Thinking I probably best drop the weight, but either way I'm a sorry weak sack of crap ! So first volume day in the books, so it is what it is...
*
Vid
*
My son Deadlifting lol
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734

Last edited by Hunterace; 07-22-2014 at 07:25 PM.
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Old 07-23-2014, 12:21 AM   #8
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Old 07-23-2014, 12:26 AM   #9
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Quote:
7-22-14
Anti-Gravitronic Swoletation Routine
Week 1, Day 2, Volume Day
Bench Press Bar x 10 95x 5
135x 20 PR ? 135x 12 ... 135x 11
EZbar Skullcrushers 55x 20 55x 13
Nice session Jay ... take it easy and one step at a time ... Whatever you do will eventually help you in longer run ... Use these sets / reps as base work for better things to come ... So stop being too harsh on yourself ... keep up the great work brother ...
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Old 07-23-2014, 09:18 AM   #10
Squatter
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Must say I was surprised to see you going for such high reps considering your headaches.

If it's any consolation, I wouldn't be able to do much either the day after setting a big pull pr.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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