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Old 02-27-2013, 06:59 PM   #21
jemag
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Originally Posted by leefarley View Post
the extra squatting is a good idea.
Yeah since my squat is my weakest lift, I thought doing it 2x per week might help bring it up to par.


So today was upper day deloading. I gotta say it is kind of weird. It felt like my pecs kept telling me " plz give us more, moreeee".


Also I did another adjustement to the program, I changed reverse grip row for dumbell row (at first I wanted to put bent over row but I already added a bunch of lower back exercices to the routine, so I didn't want to over stress my lower back).

So here it is:

Day2 UPPER (80-85% for deload)

Bench press
warmup with bar
175x5
175x5
175x5

Dumbell row
70x5
70x5
70x5
(It's been a while since i have done dumbell row, so I'm not sure if this is 80-85% of the weight I could do, but it seemed relatively close)

Incline bench press
135x8
135x8
135x8

Tricep dumbell press behind the head
50x12
50x12

Barbell curl
55x12
55x12
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Old 02-27-2013, 08:08 PM   #22
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allot of the chaps on here will tell squatting 2 x a week or even 3 times is the best way to go for good results.
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Old 02-28-2013, 10:34 AM   #23
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Solid effort Jemag.
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Old 03-01-2013, 09:52 PM   #24
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Today was my second lower deloading day.

I gotta say it was pretty weird

Here it goes:

Day3 LOWER (80-85% for deload)

Squat
warmup with bar only
5x135
5x135
5x135

Deadlift
5x135 warmup
5x195
5x195
5x195


Leg press
500x8
500x8


Standing Calf raise
340x9
340x8
340x8


So yeah my last lower day went really well with Squat and SLDL but today even though I was deloading, it really felt like the weight was heavier than it should have been on the deadlift. I'm not sure if it's because I'm used to starting with conventional deadlift and now I have to do squat before, but I definitely felt like I had less strength.

It also felt like Squat + conventional deadlift was more taxing on my lower back than was Squat + SLDL. I'm wondering if I might not be actually stronger at SLDL than conventional deadlift.

When I go back to my normal weights, I think I might need to cut worksets to only 2 with conventional deadlift instead of 3, for my lower back, still not sure though.

So kind of a weird day today, I'll try to figure things out more next week for my lower days.
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Old 03-02-2013, 10:12 AM   #25
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good lower day workout jemag.
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Old 03-02-2013, 01:05 PM   #26
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Lots of good work up there.
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Old 03-03-2013, 08:28 PM   #27
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@leefarley and @bendthebar
thx guys, I just hope all goes well with the newer lower routine



Today was my last day of this first deloading week. Next week is still gonna be deloading but only at 90%-95%

So here it is for today :

Day4 UPPER (80-85% for deload)

Bench press
warmup with bar
175x5
175x5
175x5

Dumbell row
70x5
70x5
70x5


Overhead press
95x8
95x8

Lat pulldown
160x8
160x8

Tricep dumbell press behind the head
50x12
50x12

Barbell curl
55x12
55x12
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Old 03-04-2013, 07:03 PM   #28
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Originally Posted by jemag View Post
Next week is still gonna be deloading but only at 90%-95%
Haha, your deload is harder than most brosefs' workouts!

Good work there!
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Old 03-04-2013, 11:44 PM   #29
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Haha, your deload is harder than most brosefs' workouts!

Good work there!
haha thanks jd
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Old 03-05-2013, 03:06 PM   #30
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Solid. Keep charging hard.
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