/rg/

>>38820836
isnt this SS ?

>>38821694
No

>>38820836
You'll never be strong enough to power clean a weight heavy enough to seriously train your squat. Invest in squat stands or a rack.

>>38820836
this will turn you into a fat powerlifter desu

>>38820836
r8 it niggas
Day A
>Power Cleans: 5 x 3 (across)
>Push Press: 5 x 3 (across)
>Squat: 6 x 4 (control) (65% 1rm)
>Dips: 4 x 12
>Chinup: 4 x 8
>BB curl: 3 x 10

Day B
>Hang Cleans: 4 x 5
>Squat: 4 x 8
>W. Dips: 4 x 8
>Cable rows: 4 x 12 (2-1 tempo)
>Seated DB press: 4 x 12
>Hammer curls: 3 x 15

A x B x A xx
B x A x B xx

Critiques please

PPLxULx

Pull:
3x5 Weighted Pullups
3x8-12 Cable Seated Rows
3x15-20 Face Pulls
3x8-12 Bicep Curls
3x8-12 Flex Spot Accessory

Push:
3x5 OHP
3x8-12 Weighted Dips
3x8-12 DB Reverse Grip Bench
3x8-12 DB Skullcrushers
3x8-12 Lateral Raises

Lower:
3x5 Squat
3x8-12 DB Lunge
3x8-12 Leg Curl/GH raise
Plyometrics

Upper:
A1: 3x5 Bench Press
A2: 3x5 Dumbbell Row
B1: 3x8-12 Dumbbell Shoulder Press
B2: 3x8-12 Weighted Chinups
3x8-12 Dumbell Pullover

Lower:
1x5 Deadlift
3x8-12 Bulgarian Split Squats
3x8-12 Weighted Hip Thrusts
Plyometrics

>>38820836
why would you ever do power cleans if you aren't an olympic athlet is beyond me.

Is this good for someone who will only hit the gym 2 or 3 times a week?
.
Light = ~70℅ of 3x5 load

A
3x5 Bench press
3x8 Light bench press
3x5 Squats
3x8 Seated rows
3x8 Light BTN PHP
3x8 Light Pulldows
2x10 Hammer curls

B
3x5 BTN OHP
2x8 Light OHP
1x5 Deadlift
3x8 Pulldowns
3x8 Light seated rows
2x10 Reverse curls

AxAxAxx

Squats 3x10
Pull ups (weighted) 5x8
Chest dips (weighted)5x10

>>38822057

I like the simplicity but I'd do deadlifts instead of squats in the middle day of the week, they're fucking awesome.

Also personally I'd do some overhead pressing as well (and add any kind of rows to balance the pull/push)

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>>38820836
https://www.t-nation.com/training/customized-volume-training

I'm currently working the Russian Bear. Pretty good so far, tons of volume. It forces you to eat and allows for pretty smooth progression.

>>38822057
This good but it would be better if alternated chin-ups with rows, add added OHP (everyday)

>>38821940
>3x5 BTN OHP
bye bye rotator cuffs

>>38822128
On btn ohp i realky focus on form and volume, the load is about 80℅ of the regular OHP

I'm doung this after SL(Bls resband)
ABxCD

SquatDay
Squats 3x12
Db lunges 2x20
Stiff Leg Deadlifts4x15
Goblet Squats4x8
Straight Arm Lat Pull Downs 4x15
lower abs

Bench Day
Bench Press3x12
Incline Dumbbell Bench 2x20
close grip Press 4x15
1 Arm Tricep Extensions 4x8
DB flyes 4x15
upper abs

Accessory Day
Military Press3x12
Arnold Press2x20
Cross Body Hammer Curls4x15
Pull Ups4x8
Rear Delt Flies4x15
Bent Over Barbell Rows6x5
lower abs

Deadlift Day
Deadlifts3x12
1 Arm Dumbbell Row2x20
Dumbbell Shrugs4x15
Standing Calf Raises4x8
Leg Extensions4x15
upper abs

cardio+abs on X

>>38821940
Pls respond

>>38821841
a bit random but should be ok

A:
2 hand db clean and press
one hand db clean and press
one hand dumbbell swing
2 hand db clean and push press
1 hand db clean and push press
1 hand db clean

each exercise done in that order for 1 set at each weight for 2 or 3 reps. starting with a light weight, working up in 5 pound jumps. once a lift is maxed out on drop it out of the rotation. basically left with 1 hand dumbbell cleans by the end of it

B:
Squat 4x6
ez bar curls 4x8
calve raises, leg raises

once in a while i throw in extra arm and chest work.

AxBxAxx

Would a mix between Greyskull LP and BBB of 5/3/1 be viable, I'm starting to stall at my progression doing SS. 5RM are 40kg OHP/80kg Bench/125kg squats/145kg Diddly. I'm currently 80kg 175cm.

Day 1:
OHP 2x5, 1x5+, add 5lbs/week
Bench 5x10 around 50% of max
DB Rows 5x10

Day 2:
Deadlift 1x5+, add 5-10lbs/week
Squat 5x10 around 50% of max

Day 3:
Bench 2x5, 1x5+, add 5lbs/week
OHP 5x10 around 50% of max
Chinups 5x10

Day 4:
Squat 2x5, 1x5+, add 5-10lbs/week
Deadlift 5x8 around 50% of max

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Someone critique my routine Have been lifting about 6 months am 6 foot 160 currently bulking and doing every exercise 10,7,5 times

A, Chest/Tris:
Bench
Fly Machine
Incline Dumbells
Tricep Extension Dumbell
Tricep Extension Cable
Dips

B, Back/Biceps:
Deadlift
Pendelay Rows
Lat pulldown
Seated Row
Ezbar Curls
Concentrated dumbell curls
Pullups

C, Legs/Shoulders:
Squat
Leg Press
Calf Raises + Shrugs
OHP
Dumbell Shoulder press
Front+Lateral Raise

Any Advice appreciated

Currently:
>Tues
Weighted chins 3x5 + burnout sets
Seated Row isolation machine
Bench 5x5 (madcows style) + 3 or 4 burnout sets at a decent weight
Cable Cross or w/e for bench
Squat

>Thurs
3x5 OHP
3x8-10 Shoulder Isolation Machine
Weighted Chinups
Row Machine
Bench (lighter than tuesday)
Deadlifts 1x5 after warmups
Squats 3x5
Cable Cross for chest

>Sat
Pretty much tuesday again.

I may split back and add biceps on wednesday + friday + some bench of wednesday.

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Rate, I do AxBxC

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Is this routine ok?
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/

These threads are always painful. Everyone here doesn't know what they're doing

>>38821841
>dips, chinups, bb curls on day A
>2-1 tempo
>4x8 squats
>3x15 curls
Hahahahahahahaahahahahahhaha

>>38822327
You stupid/

>>38828439
Enlighten us you entitled faggot. Either that or go get fucked.

>>38828481
I'm not being entitled, it's just blatantly obvious that you don't know shit you DYEL faggot

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>>38821892
If you want, you can change the primary movement of the day to a 5x5.

Otherwise, looks solid. I might steal from you actually.

>>38822111
how long have you been lifting?

>>38828460
why senpai?