I would agree with this when your fresh and not warmed up my body is stronger but doesn't necessarily like higher reps, getting your blood flowing and moving is something very smart you always want some kind of warm up, like benching the bar 20 times and working up or running on the treadmill for 5 minutes. While OR is probably right with the resting I beg to differ saying working out every other day even when DOMS is everywhere our so new n fresh your body will be recovered just fine and the DOMS is just lies from the super high rep sets
There are just so many factors at play here, and if you screw one of them up, your whole routine suffers.
I am aborting the Rader routine, not because its BAD or anything. I just think that Starting Strength seems to be the program that made most people the biggest and strongest, and most everyone is saying that is what I need right now instead of a higher rep program.
Last edited by Eric Cartman; 08-08-2011 at 03:28 AM.
Well I can tell you I'm on SS now and it's a wonderful program, and I'll give you a quote as to why the program works so well. If you wait to workout till you feel good you'll never train. So now without fail no matter what I think is going on with my body I go train and do the weight I need to. The weight starts off light but it ramps up really quick 100pounds on your squat in a month and a half. If you like the idea of volume what I have learned works real well is after my 5x5 sets I do one max set with that weight.
Hopefully, I can start light enough this time that I don't stall after two weeks. That should make things go smoother. You are supposed to start stalling in week 6, if you do it right.
I think Rippetoe recommends 5 warm-up sets, so that might help me correct one of my problems also..
What the hell, a few more workouts.... I guess I'm fighting against inevitable fate..
August 10th, 2011
Bench Press 45x5 65x3 85x2 105x1 115x6 115x3
Squat 45x5 65x3 85x2 95x1 110x10 110x7
Barbell Rows 20x10 45x5 75x12
Curls 10x5 20x5 30x1 65x8
Military Press 45x10 65x8
Squat 45x10 95x3 110x10 110x10
Bench 45x20 95x3 115x1 115x6
Curls 70x5 70x4 70x4
Single Arm DB Press Seated 30x12 each side
Lying T-Bar Rows 55x8
Just experimenting with a few things and still deciding if I should switch routines..
Don't worry so much about optimal warm-up sets or exactly which week you ought to stall in. Just add weight every time, don't think about failure and keep pushing. We got to get your squats up over 200lbs asap.
I have been working with a coach for a few days on all my lifts. We looked at squat, deadlift, row, bench press, over head press, and also many other exercises.
We were able to figure out some major form problems I was having, and I think we've corrected them.
After correcting some problems, we were able to add a lot more weight to my lifts!
I think there will be a lot more progress now in this journal..
I'm working with an Olympic Powerlifting coach now, so my routine is gonna be mixing it up a little for the next several weeks.. upper body and lower body split for a month at least..
Bench press 95x5 105x5 115x5 125x3 125x2
Seated Cable Rows 75x8 90x8 105x8
Narrow Grip Pulldowns 55x5 85x8 100x8
DB Shoulder Press 20x8 30x8 40x8
Last edited by Eric Cartman; 08-21-2011 at 02:13 PM.
My bench press form was really messed up... my grip was wrong, my arms were at the wrong angle, and I was pushing with my shoulders instead of my pecs...
We fixed that I am on the right track now!
Not sure what sort of routine this coach is going to put me on,... it seems more based around 5x5 ideas, focusing on bench and squat mainly..
Hey man, good luck with everything. Get that form sorted and stick to a routine bro, stick to it for a good while and you'll see good progress.
260's by May
August 23rd, 2011
Squat 85x5 95x5 105x5 115x5 125x5
Last edited by Eric Cartman; 08-23-2011 at 02:26 PM.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Hey Sensei.. I took a few extra days off, but I'm back:
August 27th, 2011
Bench Press 95x5 105x5 115x5 125x5 125x5 130x1
Squat 95x5 105x5 115x5 125x5 130x5
DB Rows 25x5 40x8 (each side)
Curls 70x5 70x5 70x5 60x5 60x5
Narrow Grip Lat Pulldowns 75x5 130x5 145x5
Comments: Good day today! Unfortunately my bench press spotter ruined my last set, or I would have broken my record. I got to find a better spotter!!