Help with new routine

RE: Help with new routine (qwewsxqaz)

Wed, 11 Jan 2006 18:25:46 GMT

Man how do you always hit your maxs after your workouts? I keep getting the 3x6 and 3x3 for bench but i always miss my max. I havnt hit it ounce yet. im at 135x165 for bench now and still havnt hit 200. And i suck at squatting ARRRGG.

RE: Help with new routine (qwewsxqaz)

Tue, 20 Dec 2005 18:28:08 GMT

Alright thanks man. Yeah im glad you told me you go with your feet facing more outward cause if there facing straight forward i cant even get halfway to parralelle without fall,ing on my but.

RE: Help with new routine (ironraider52)

Tue, 20 Dec 2005 06:56:51 GMT

I usually have my feet facing outwards.And wider then shoulder width. NOt to far out though or u risk knee injury....I wouldnt have my feet facing totally forward if i were u.

RE: Help with new routine (qwewsxqaz)

Mon, 19 Dec 2005 20:35:27 GMT

Its going alright, I did the deadlift workout and it was that hardest i had ever done. I forgot to max out though. I did the bench workout again and got it. maxed out and missed 200. And im doing the squat one next. I have another question though. Which way should your feet face qhile squatting? Thanks.

RE: Help with new routine (ironraider52)

Sat, 17 Dec 2005 11:17:30 GMT

Hows ur workout going?

RE: Help with new routine (qwewsxqaz)

Wed, 14 Dec 2005 13:34:12 GMT

Oh alright thanks man, I guess i just added in an extra 2 sets but thanks for the help. Talk to you later.

RE: Help with new routine (ironraider52)

Wed, 14 Dec 2005 06:52:57 GMT

u did the workout wrong...for both flat and incline bench u do 3x6 and 3x3. For squat and DL u do 4x6 and 4x3. If Iwere u id max out at a weight u've never done. FOr u do 200. Well if i were u id up the weight to 135 and 165 if u think u can get it then max out at 200. Thad be good.

RE: Help with new routine (qwewsxqaz)

Tue, 13 Dec 2005 19:39:56 GMT

I did the workout today for chest and i did it with 125 for 4x6 and 155 for 4x3 and got it real easy. Im just wondering since its a powerlifting routine, should try and max out at the end of it or what? And if i do should it be with my current max of 195? Or should i do it with like 185 cause id be tired.

I also did incline bench and did 3 sets of six reps at 115 (is this good?) and then did dumbell flys with 30 lbs for 2 sets of eight reps what do you think? I always finish with some abs after that.

What do you think if i alternate bench press with floor press every other week?

RE: Help with new routine (ironraider52)

Tue, 13 Dec 2005 07:24:16 GMT

I find im always leaned too far over and almost fall forward sometimes. Any thoughts on that?

If i were u to fix that i would try putting my butt out more. This may lean u back more then forward. Try keeping ur head up, chest big, and keep ur knees from buckling in.

And how long do you rest between sets?

I usually rest about 1 and a half to 3 minutes. Sometimes more if im really tired.

Could you list your other execises that you perform other than the compound lifts

ON squat days i do leg ext. and leg curls, then on bench day i incline and do front raises (or side raises or both), and on dl day i do up rows and glute/ham nad sitting bi curls. Some other things u could do is.

squat supps:
front squat, sissy squats, pause squats, speed squats

bench supps:
close grip bench, wide grip bench, speed bench, decline bench, flies, incline flies, dumbell bench, incline dumbell bench

DL supps:
Lat pull downs, close grip underhand latt pull downs, bent over rows (wide grip, close grip, underhand grip)

These r jutt hings i've used over the years.

And by the way whats a good supplement youd suggest for getting my max lifts higher?

I'd definetly go with some Ce2. I found it works really good. No2 is good if u stack it with it. I also took cell tech and nitro tech stack. Thats real good. Some other things ive tried is T-Bomb 2, Veraloid. There all real good. Im on Ce2 right now.

RE: Help with new routine (qwewsxqaz)

Mon, 12 Dec 2005 19:25:37 GMT

Sorry one more question about routine. Could oyu list your other execises that you perform other than the compound lifts. And how long do you rest between sets?

RE: Help with new routine (qwewsxqaz)

Mon, 12 Dec 2005 19:23:19 GMT

Thanks for the squat tips. I am training mostly for football i guess but i just mainly love to lift. Its almost like an addiction. I just want to get my numbers higher. I dont train for powerlifting meets though but i love the powerlifting training style. And i have another question about squats. I find im always leaned too far over and almost fall forward sometimes. Any thoughts on that?

And by the way whats a good supplement youd suggest for getting my max lifts higher?

RE: Help with new routine (ironraider52)

Mon, 12 Dec 2005 16:56:13 GMT

Those lifts r actually pretty good...like u said ur squat could be better but this will help. To solve the parrallel problem I would try and stick my butt out further. That mike work. Or if i were u i would try and spread my feet out wider. Just toy with ur stance to find out how it goes. Eventually u should get it. I had a problem where I couldnt get parrallel with out lifting my heels ups o I stuck my butt out and whalaaa i have excellent squat form. If I were u I would stick the bar on my traps....but if ur traps r small and u have bigger shoulders on the back I would rest it on that.....but i do traps.

p.s. r u training for fotball...powerlifting...whatever?

RE: Help with new routine (qwewsxqaz)

Mon, 12 Dec 2005 15:43:03 GMT

Sorry man i forgot to thank you for all this. And by the way, Im 15 and weigh about 160, think those are good lifts my age and weight? thanks

RE: Help with new routine (qwewsxqaz)

Mon, 12 Dec 2005 15:34:52 GMT

Alright well that workout sounds real sweet. But im sure i could use more on the bench press cause its my favorite and i can push myself real hard with it.

Now i got some questions. First off my squats. I have a real hard time getting to paralelle when squatting. I use a shoulder wisth and a half wide stance, but just cant get paralelle without felling like im falling forward. And also, where should i rest the bar. On my teps or behind shoulders?

RE: Help with new routine (ironraider52)

Sun, 11 Dec 2005 17:24:01 GMT

And why is it that my deadlift is so much bigger than my squat?

Its normal. MIne used to be a lot bigger.

I just wanna know like how often you up your weight and all that.

What u do is this: say u start out at 135-165 for bench. U get all ur reps and sets for both weights. At that ime no matter how easy u only bump the 6's (what i call lowers) so u would do 140-165. Then say the next workout u get all these so u woud bump the 3's (or uppers). then u would be doing 140-170. Keep doing this for ur bench i would say with a max of 195 u should do 115-145 (dont be shy about doing 35's ull get ur weight up fast). For squat u up the weights the same way and u do a max just like bench after each workout. U should do with a max of 225 155-185. Then u should for deadlift with a 305 max do 225-255.

For each excercise u should do a 2x15 warm-up.

And if you could give me some tips on squatting itd be greatly appreciated(squats are very lacking).

What do u need tokno? Give me an idea and I can tell u.