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

>>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

File: Screenshot_2015-12-08-15-53-41.png (253KB, 1440x2560px) Image search: [Google]

253KB, 1440x2560px

>>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