Everything is going well with workout routine one (second week). I did get to 3 sets per exercise.
Response: Excellent!
I am just seeking your advice on a few things.
On the squat today I had the following results: 185 lbs/11 reps, 185/9, 185/8. Should I stick with 185? Through a lot of hip flexor, quad and hamstring stretches, I finally can get down to parallel (another benefit: I also cannot sit in my office chair for longer than 2-3 hours without getting up to stretch now). Going to parallel is sufficient?
Response: Going to parallel is sufficient, yes. Stick with a weight until you get the target reps then bump it up. Maybe next week you will be done with 185 on the first set but will need to keep sets 2 and 3 at 185 for a couple more weeks until the reps move up.
Also, should I continue using the back squat through routine one, or should I alternate between the back squat and front squat?
Response: I love the front squat but I want you to stick with one or the other for now so you can concentrate on getting really good at the movement and moving your poundage up.
Sometimes the triceps pushdown machine has been in use, so I have been substituting alternate exercises for triceps (BB triceps extension (aka “skull crushers”) and Dips). Are these substitutes worthy ones to use? On the dips, using only my bodyweight, I was only able to get 15 reps on the first set and barely any on the second and third (bw/15, bw/3, bw/1).
Response: Good call on your part. I actually prefer skull crushers and dips for the triceps over pushdowns any day. The pushdowns are in the program because they are easier to do and learn when first starting out. The lower reps on the dips is not a problem at all. You are doing awesome. I would add weight on the first set though so you get the most bang for your buck, don’t worry about how it effects the sets after it.
For the remaining exercises today: BB Incline Press 65/15, 75/10, 75/9; Low Row 90/16, 90/10, 90/8; Hammer Strength shoulder press (substitution) 35/15, 45/6, 45/5; BB curl 50/14, 50/10, 50/7; weighted crunches 95/7, 95/8, 95/8; standing calf raises 235/15, 235/9, 235/10.
You think I am on the right path in workout routine one?
Response: Andre, I think you are more than on the right path. You are making good substitutions, moving your weights up and asking questions when you need to in order to ensure forward progression. I wouldn’t do a single thing different!
Great job…keep pushing and leaving everything you got in a pool of sweat on the gym floor.
Ray,
I did the Routine 2, Strength workout for legs on Monday from your book. Great workouts. Today is Thursday and my legs are still very sore. Is this common?
Mike S.
Hey Mike, it will be at first. Here is the kicker… If that feeling bugs you, it will go away as soon as you get used to that level of new intensity…HOWEVER, I will generally keep pushing harder and harder myself because I actually like the feeling of being sore. Thats just me.
Being immobile is a whole differant matter though. If the soreness is keeping you from doing your daily activities, then you just pushed it a little too far on your first attempt and should go a little easier the next time until you are ready to give it a 100%.
As a side note, a little cooldown of the treadmill or bike with some stretching after helps a lot with soreness the next day.
Keep up the great work, soon you will be able to push at 100% and be just a little sore
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