Supremo's Workout Plan

[Supremo]

Ok ok ok ok OK.
Sheesh.

I see the squat gains, but I guess it's just the bench that isn't really going up for me.

I'll STICK WITH THE 3x a week plan. But it sucks seeing my friend do flat bench however he wants (basically, warm up, do max, then work his way down by increments of 5 lbs, then do sets of 135 for a while) and get huge gains whereas I don't.

Quagmire- the squats I do aren't "ass to the grass" where my ass is almost touching the floor, they're to a less than 90 degree squat, I'd estimate my butt is about 1.5 feet off the ground.

 

[Quiksilver]

Go down until you feel like you cant go further. ass-to-grass is just a guide, because everyone's body structure is different. I would fall over backwards if I went down as far as others go, but I go as far down as my body will allow.

A tip to go down further is to keep your weight on your heels. Put a couple of 5lb plates under your toes when you do warmup sets, to get the feel for it.

 

[Quagmire911]

Yeh that isn't a full squat.

You need to go down as far as you can. You will have to lower the weight a lot to do this, definitely worth it though.

Quagmire

 

[Supremo]

Ok so Monday I wasnt able to workout but...
Thursday-
3x5@225lb deep squat (lightened up and went really deep, like Quag said)
3x5@135lb flat bench (I injured my shoulder last weekend, so taking it easy)
2x5@245lb deadlift
2x8 dips

BYAHHH

Anyone know good ways to help heal injured shoulders? It's not a chipped bone or anything, might have torn something slightly or have a really bad bone bruise. Basically it hurts to lift it up all the way or do a rotation. Also hurt a bit when I put the 225 on the squat bar to have my arms holding it (the injured one, anyway).

Thanks for the support homies

 

[Supremo]

Monday was no school, went up boarding... so:
Tuesday-
3x5 @ 255 squat
3x5 @ 105 standing military press
2x12 @ 40 flat flies
2x12 @ 90 weighted leg raises

didn't stick to normal plan because I hurt my back and didn't wanna stress myself with cleans

 

[Supremo]

Thursday-
3x5 @ 225 squat, want to get good form down, so staying at low weight
3x5 @ 155 bench press (happy with this, going up slowly)
1x5 @ 275 deadlift
2x8 pullups
2x12 @ 45 lb dumbbell inclines flies
2x35 @ 225 weighted calf raises
1x6 @ 40 lb dumbbell curls
2x5 @ 35 lb dumbbell curls
1x25 @ 35 lb shrugs

 

[Quagmire911]

Thursday-
3x5 @ 225 squat, want to get good form down, so staying at low weight

This is the best policy long term.

2x12 @ 45 lb dumbbell inclines flies
2x35 @ 225 weighted calf raises
1x6 @ 40 lb dumbbell curls
2x5 @ 35 lb dumbbell curls
1x25 @ 35 lb shrugs

WTF IS THIS???

 

[Mad Manic]

This is the best policy long term.

2x12 @ 45 lb dumbbell inclines flies
2x35 @ 225 weighted calf raises
1x6 @ 40 lb dumbbell curls
2x5 @ 35 lb dumbbell curls
1x25 @ 35 lb shrugs

WTF IS THIS???

Training upper pecs, biceps and traps mate. In a club nobody cares about squats!

 

[Supremo]

WTF IS THIS???

Felt like doing a little more than usual.

I've been on restriction the past month, so that's why my workout days have been inconsistent. Got off this weekend so tomorrow will be back on track.

Is there a problem with me adding in a couple secondary lifts, Quag?

 

[Quagmire911]

Yes.

 

[Supremo]

Yes.

And that problem is...?

 

[Quagmire911]

I think it would be more beneficial if you did some reading and worked it out for yourself, instead of being spoon fed.

Alternatively you can listen to MM and be put on a 4/5 day a week volume routine, which seems to be what you want. The choice is yours.

 

[Mad Manic]

And that problem is...?

None mate, more is better tbh.

MM

 

[Supremo]

Ok today:

3x5 @ 245 squat
2x5 @ 155 bench
1x3 @ 155 bench (couldn't get the last two w/o spot, could've been because I tried my max earlier. Got 1 @ 185 an 1.5 hours earlier)
2x8 dips
1x30 pushups (for the heck of it, when I got home)

No time for deadlift (and didn't feel like it) cause I had to go... but didn't feel too good about today. Later