ITT: We share our program

>>36754622
same, 531 and BBBs are incline or close grip bench, conventional deadlift instead of sumo, and front/zercher squats. i dont do BBB on The Press days because my shoulders are dainty ladies who dont like too much volume, otherwise they snap and put me out of the gym for weeks.

File: tumblr_o5j2b1OxSl1qga26ko1_1280.jpg (615KB, 851x1092px) Image search: [Google]

615KB, 851x1092px

ABCx

A
Squat 5x5
Chinups 5x6
Calf Raises 5x10

B
Bench 5x5
Press 5x5
Pendlay Rows 5x5

C
Deadlift 1x5
Power Clean 5x5
Hexbar Shrugs 5x10


After from Random Anonymous /fit/izens I am considering rearranging things to separate similar lifts (example Bench and Press on different days). I'm probably going to drop calf raises in the process and replace it with... something.

Posted for an anon yesterday

>Chest/Triceps
- 5X5 flat bench
-3X8 Incline bench (dumbbell or barbell)
-3X10 Pec deck
-3x12 Dips/Weighted dips (strict form)
-3x8 Tricep pushdowns (Rope)
-3x6 skullcrushers

>Back/Biceps
-3x8 EZ bar preacher curl
-3x10 hammer curl (with bar)
-3x12 barbell curls (sometimes dumbbells)
-3x10 seated low row
-3x8 Lat pulldowns
-3x5 barbell bent over row

Legs/abs (mine are shit due to neglect lmao)
-5x5 squats or 3x5 diddly
-3x8 glute bridges
-3x12 leg extension
-3x12 calf raises
-3x100 flutter kicks
-3x50 ankle taps
-3x30 situps

>Shoulders
-5x5 OHP
-3X10 standing Arnold press
-3x12 seated lateral raises
-3x8 upright row (ez curl bar)
-3x10 dumbbell shrugs

Pls r8

saturday
pause bench 2x6
cgbp 2-3x6-10
skullcrushers 2-3x6-10

sunday
deadlifts - 1 x amrap
pause squats 3x3
calf raises whatever

mondays and thursdays back and biceps honestly whatever

add in a couple of long distance bike rides (50+ miles) a week and thats it

>>36756614

I did pause squats today for the first time

Never have I had muscles so sore

File: 1457934970683.jpg (424KB, 1800x1200px) Image search: [Google]

424KB, 1800x1200px

>>36754622
AxBxCxx

A:
3x5 squat
3x5 bench
3x5 tricep extensions

B:
3x5 deadlift
3x5 OHP
3x5 Row (barbell or dumbbell depends on whats open)
maybe some hammer curlz

C:
3x5 squat
3x5 clean
3x5 pushpress

>>36756355
doing rows then deadlifts/cleans next day is kinda silly imo. they work a bunch of the same shit.

>>36756486
holy fucking volume batman. where are your deadlifts and i hope you don't do those in the order you listed them. training for hypertrophy im assuming.

>>36756614
you might want to change the "honestly whatever" into something so you can at least track.

I want to explore a 5/3/1 principal for Olympic weightlifting. There could be an entire book on it. Would HAVE to include autoregulation tho

>>36756947
What's autoregulation?

A
Squat 3x 4-6,6-8,8-10
ohp 3x 4-6,6-8,8-10
curls whatevr x whatever

B
Bench or incline 3x4-6,6-8,8-10
floor press 5x2 or 5x1
chest supported dumbell rows 4x5

C
Romanian DL(same weight as squat) 3x4-6,6-8,8-10
weighted chins 3x4-6,6-8,8-10

>>36757553
Adjust weight/sets/reps/whatever based on daily performance.
E.g. don't assume a 1RM for a few weeks/months, but use a different estimated 1RM every day.

>>36757553
>>36756947
look into implementing a daily minimum/maximum. For example 70-90%. that means, depending on how you feel you can work up to 70% (if you feel kind of weak that day) or 90%(if u feel like superman) and everything in between. hit a few sets with that weight, then back off 10% and do a few sets, then back off 10% and do a few sets. do for all your lifts

>>36756486

>doing memesplits

Workout 1: Monday UPPER BODY (STRENGTH)

Barbell rows 4x4-7 [120-150 sec rest]
Chin ups 3x8-12 [90-120 sec rest]
Bench press 4x4-7 [120-150 sec rest]
Incline bench press 3x8-12 [90-120 sec rest]
Overhead press 3x6-10 [90-120 sec rest]
Dumbbell lateral raise 3x8-12 [60-90 sec rest]
Lying tricep extension 3x8-12 [0 rest]
Barbell curls 3x8-12 [60-90 sec rest]
+15 min high intensity cardio (rope)


Workout 2: Tuesday LOWER BODY & ABS (STRENGTH)

Barbell squat 4x4-7 [120-150 sec rest]
Dumbbell split squat 3x8-12 [90-120 sec rest]
Barbell Romanian deadlift 4x4-7 [120-150 sec rest]
Lying leg curl machine 3x6-10 [90-120 sec rest]
Seated calf raise 3x15-20 [60-90 sec rest]
Hanging knee raise 3x10-15[0 rest]
Reverse crunch 3x15-20 [60 sec rest]
Plank 3x30-60 seconds [60 sec rest]
+15 min high intensity cardio (rope)


Workout 3: Thursday UPPER BODY (HYPERTROPHY)

Barbell rows 3x8-12 [60-90 sec rest]
Row with handle 3x8-12 [60-90 sec rest]
Bench press 3x8-12 [60-90 sec rest]
Incline dumbbell flyes 3x8-12 [60-90 sec rest]
Dumbbell shoulder press 3x8-12 [60-90 sec rest]
Bent over dumbbell lat. raises 3x8-12 [60-90 sec rest]
Tate press 3x8-12 [0 rest]
Incline dumbbell curls 3x8-12 [60-90 sec rest]
+15 min high intensity cardio (rope)


Workout 4: Friday LOWER BODY & ABS (HYPERTROPHY)

Barbell squat 3x8-12 [90 sec rest]
Leg press 3x8-12 [60 sec rest]
Leg curl 3x8-12 [60-90 sec rest]
Good mornings 3x8-12 [60-90 sec rest]
Standing calf raise 3x15-20 [60-90 sec rest]
Leg raises 3x15-20 [0 rest]
Lying leg raise/toes to sky 3x15-20 [60 sec rest]
Side plank 3x30-60 seconds [60 sec rest]
+15 min high intensity cardio (rope)


REST DAYS: 30-45 min high intensity cardio (rope)
AM I GOING TO DIE /fit/?