Critique My Routine?

[technik]

Thanks, Doc. I will be moving the deads and I'll try to add something to my leg routine. I used to love SLDL but I haven't done it any time recently.
I do alternate between my bench and overhead press going first and I'm glad you mentioned Prilepin's not being relevant for the little things. I had been putting it off because I have no idea what my 1RM for leg extensions is lol

Right you are about the rep ranges, I've been playing around with them a bit. I love low reps for things like squats and bench and whatnot but you're right, just doesn't feel right for little isolations lol

 

[Bloodnsweat]

I would say you could probably take shrugs off there altogether. I only do shrugs when I'm prepping for a show. Other than that my traps get the work they need from deadlifts and different row variations.

 

[technik]

I would say you could probably take shrugs off there altogether. I only do shrugs when I'm prepping for a show. Other than that my traps get the work they need from deadlifts and different row variations.

Hmm... I may do that. I just like doing them but that would be a good exercise to leave out if I'm in a hurry.

I did straight leg deadlifts for the first time in years tonight. I forgot how well they hit the hamstrings. I feel like I'm not going to be able to straighten my legs tomorrow lol

 

[Bloodnsweat]

Oh yeah them stiff legs kill the hammies. I can't do them anymore. Tore my hammy twice in a year and now I just stay away from them.

 

[technik]

Damn, that sucks. Torn while doing SLDL?

 

[technik]

So, I'm wrapping up a light week which I used to deload to an extent. I still did some arms, calves, and abs and also tried for some 1rm's.

In one of my first posts I listed my maxes, but at that point they were only estimates. But I did a solid 225 for flat bench and it felt easy enough that I then went for 235... and failed.
But I hit my goal so I wasn't too disappointed there.

On deadlift I wanted 265 but apparently I don't know how to add because I ended up going for 275 and got it like three inches off the floor lol. But I took a break and came back to get 260, which was a pretty rough rep.

I didn't go for one on squats because it's not worth it with my chicken legs

So those are my sad numbers but I'm ok with them. I've only been back at it since May, I think. The first time I ever benched years ago I could barely do 95 pounds lol.

I also feel that my bulk has been going as well as it could. I've gained 10 pounds and my body fat has dropped for 24 to 21, according to my scale.

 

[Bloodnsweat]

Damn, that sucks. Torn while doing SLDL?

Yep sucked pretty bad. Luckily the belly ruptured and no tears in the tendons.

 

[technik]

Yep sucked pretty bad. Luckily the belly ruptured and no tears in the tendons.

Wow. How much weight were you doing?

I need to read up about injury prevention. I never thought much about it when I was younger but the more reading I do, the more I see people talking about various injuries and it is something I should probably be more preventative with.

I had pain in my left shoulder every time I was benching and doing dumbbell presses and I just started bringing my elbows a little closer to my side and that doesn't bother me at all now. For awhile I was pretty much ending chest day when my shoulder hurt too much to continue.

 

[Bloodnsweat]

First time 405, second 315. Both were middle of the set, so just pretty much said eff it to them. And actually have gotten better development now than when I did them

 

[technik]

Damn. I was doing 135 lmao. My legs need serious work.

What have you replaced them with?

 

[Bloodnsweat]

I focus more on just doing standard deadlifts, glute and ham raises, and walking lunges. I also do dumbbell leg curls. I have to lay off the deadlifts from time to time though as my waist starts to thicken up too much after a couple months of deads

 

[technik]

So, I'm wrapping up my second 4 week cycle of PPL and I'm going to rest next week, just doing a small volume Tuesday, Thursday, and Saturday probably.

I've been tapering my volume down a bit, I just feel like it's a bit much. I've been lifting 1.5-2 hours a day six days a week and I'm trying to keep it under 1.5 hours now. I am natural, and will be for awhile, and I just don't know if I'm really getting anything out of such long sessions.

I've continued only doing arm work on my left arm, trying to even it with my right and the tape measure says they're both the same but idk... my right has that nice baseball shape and the left is longer and doesn't peak as much. I've also been noticing other imperfections. My right lat seems to look longer whereas my left pokes out further up by my shoulder but quickly sweeps back in.

I think I'm being a little too critical but there are a lot of days where it just really depresses me. I think it's probably just genetic and is what is but still. I don't want to be lopsided lol

But as it is now, I'm a relatively small chubby noob so I'll just be staying the course and see what happens. I intend to continue my bulk until next year and then cut, hopefully to ~12% and then who knows.

I'd like to do a test only cycle at that point but I'm having some trouble selling the wife on it lol

 

[GeorgeForemanRules]

Don't be like so many and think 12-15 reps will not make you grow and become stronger. Low reps are fine, but you need to do higher reps as well. PS, 8 reps are not high reps.

 

[technik]

8 reps are not high reps.

Thanks, I'll keep that in mind, I have been treating them as such lol. I'll start throwing in some proper high rep work. As you can tell, I'm a fan of low and heavy lol.