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So I've been pretty shitty about making gains and getting

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So I've been pretty shitty about making gains and getting to the gym over the past couple years. I'm looking to get some strength training in, and really don't want to do starting strength again. Anyone have a rec for a decent 3x/wk program?
>>
>>35182753
do my routine:

MONDAY - HEAVY
>squats 5x3
>OHP 5x3
>pullups 3x10
>barbell back extensions 3x12

WEDNESDAY - HEAVY AGAIN
>bench 5x3
>front squat 5x3
>DL 1x3
>GHB situps 3x12

FRIDAY - THAT'S RIGHT HEAVY AGAIN FAGGOT
>SEE MONDAY

warm-up sets don't count. in the case of DL, every set before your final one is a warm up. for everything else, do more than last week. i also recommend eating at least one rotisserie chicken a day.
YES THAT'S 5 SETS OF 3 REPS
>>
>>35182867

>3 reps

breh..
>>
>>35182867
I like the excercises, might up the reps a bit since I'm not lifting heavy enough to benefit as much from doubles/triples
>>
>>35182898
overall volume will be higher you faggot
if you want to get max strong for max effort lifts, this is the way to go
>>
>>35182926
then lift heavier
3x5x205lbs < 5x3x215lbs
>>
>>35182753
Disregard any "custom routine" pasted here by random faggots.
All you need is
https://www.reddit.com/r/Fitness/wiki/getting_started#wiki_adding_exercise
then
https://www.reddit.com/r/Fitness/wiki/programs

Assuming you're intermediate already, ex multis: http://undergroundstrengthcoach.com/members/programs/WS4SB.pdf
>>
>>35182927
>spending 3 hours in the gym doing a bunch of 5x3
>wreking your baby novice body by doing heavy triples every work out
this is just SS but with 5x3 u dumshit
>>
>>35182753
do greyskull LP

>but it looks a lot like SS
theres a good reason for that.
>>
>>35182753
Reg Park's
>>
>>35182867

>5x3

top lel apex kek legendary jej

Go 4x12 if you want to get to enjoy some pussy one day.
>>
>>35183058
>the routine would take him 3 hours
>implying i'm a novice
>this is just SS but with 5x3
see >>35182942

>>35183336
>implying
>>
>>35182753
It looks silly but they're doing it for a reason
>>
>>35182753
You should do starting strength, you pussy.
>>
>>35184504
Are you asserting that they need to be stronger at the top of the pull up than the bottom to the point that they need to do them weighted?
>>
>>35184522
i just drew a rudimentary physics diagram idk lol
>>
>>35184504
What's that app?
>>
>>35184504
>dumb physics diagram of the movement, not even correct
>stupid metaphor: "a visual won't be heard by deaf people"
kill yourself
>>
>>35184504
can you explain please? I don't get it even after viewing your schematic, sir. Looks like some kinda transistor or electric circuit?
>>
>Weighted assisted pullups
What the fuck
>>
>>35184664
free body diagram breh. m means mass, arrows are forces. i dont know wtf he's getting at, i guess that the band force is not constant but dependent on displacement (where you're at in the pullup). still the assisted weighted pullup is fundamentally stupid
>>
>>35184664
underrated
>>
>>35184896

my face was going wtf too
Thread posts: 23
Thread images: 2


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