ROUTINE GENERAL

>>38953796
BTW right now I just have it programmed to 50 and 40 reps on the indicated workouts. This is about the range I plan to work in I just wasn't sure exactly what to do. Advice on that also?

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>>38953796
Rates for an intermediate looking for strength and size

>>38953813
>routine written by a brazillian transexual that weighs 80 pounds
opiniondiscarded.jpg

>>38953883
You should judge the routine on its own merit rather than the person who made it faggot. Also it's an adaption of the Texas method so really didn't completely make it up


>>38953796
Fuck upright rows. You do leg extensions the front squats the next day. You have no idea on progression schemes or managing volume. Probably a whole bunch of other shit too

>>38953929
Alright dope, bro. So advice, that's what I'm here for this is a discussion on routines. And yeah volume needs some adjustment I'm sure. Why fuck upright rows, though?

>>38953796
its weird that you just have the number of reps and not the rep/set range..
For the first major exercises (bench/squat etc) use a strength based range (3-4 x 4-8). For the others, use 4 x 8, 3 x 10 etc.
>upright row
no, pls use something else. Upright row is shit and terrible for your shoulder.
>front squat
>pull
Why?

>>38953813
bretty good/ 10

R8 me nuggus
Day A:
>Power cleans 4 x 4
>OHP 4 x 8
>W. Chinup 4 x 6
>Squat 4 x 8
>Cable crossover 3 x 15
>BB curl 3 x 10

Day B:
>Clean 5 x 3
>Front squat 3 x 10
>DB bench 4 x 8
>DB row 4 x 8
>Seated DB press 3 x 15
>Skullcrusher 3 x 12

Day C:
>Hang cleans 4 x 5
>Push Press 5 x 3
>Squat 6 x 4 (control @ 65%)
>Pullup 4 x 10
>Chest dip 4 x 10
>Hammer curl 3 x 15

>>38953963
Upright rows are awful on your rotator cuffs. Just do press and lat raises for shoulders

I suggest doing both squats (either variation) and deads in the same day as they over lap a lot. Maybe on one pull day you start with one heavy and do go volume on the other and vice versa the other day.

Agree with other guy you should do strength focus on first exercise.

Don't need leg extensions

Do chins or pull ups instead of lat pull down

Don't need 2 tricep isolations

Maybe throw in some shrugs on pull

Just my opinions

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>>38954060
I made all the adjustments recommended. I know there's a lot of discussion on this but on my second pull day I'd rather not do deadlifts, is once a week sufficient or is that a bad idea?

>>38954259
Bentover Row 4x80? fix it and reupload pls

Follarme a tu puta madre 3xF

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>>38954327

>>38954344
>>38954060
What can I sub glute ext with?

gonna start starting strength tomorrow
do I really need to do power cleans in phase 2? can I do phase 1 for longer than 3 weeks?

>>38954502
If you don't like / are scared of cleans you can do 3x10 back extensions + 3x5 pull/chin ups instead. You'll know when to stop phase 1 as you'll start feeling shitty and underrecovered.

Day 1
OHP 2x5, 1x5+, add 5lbs/week
Incline bench press 5x10
DB Rows 5x10
Weighted chin ups 3x5

Day 2
Deadlift 1x5+, add 5-10lbs/week
Squat 5x10
Farmers walk 3x

Day 3
Bench 2x5, 1x5+, add 5lbs/week
OHP 5x10
Weighted dips 3x5
Curls 3x10

Day 4
Squat 2x5, 1x5+, add 5-10lbs/week
Deadlift 5x8
Farmers walk 3x

>Monday
Squat 5x5
Snatch pull from blocks 6x2
Db seated press( no back rest) 5x5
Farmers walks 2 laps of the gym
1 set of leg raises

>Wednesday
Push press 2x5,2x3,1x2,2x1
Clean high pulls same sets and reps as push press
Either sprints or zercher carries

>Friday
squat 5x2
Db rows 2x12 or snatch hang pulls 2x6-8
Db clean and press 5x5
Neck flexion 2x12-15
Leg raises 1 set

My goal is to stick to this for a full 12 months, and go from
>340 to 400 squat
>175-255 snatch pull
>220 to 300 clean pull
>195 to 235 push press

>>38953796
I'm natty doing PHAT right now, but I don't feel tired after it. Am I doing something wrong? Are there better routines for aesthetics? How do I know when I am done with my workout? Should I just finish my program and leave, or should I keep doing accessories and stuff until I feel fatigued? Also, PHUL vs PPL for aesthetics?

>>38957451
as long as you can slap more weight on bench/row/squat/deadlift on power days you're making gains. Don't mash out accessories just for the sake of feeling more tired

>>38953967
Bump for the routine

>>38953813
What happend to her anyway?
...I was gone for a while...she escaped my eye...who shal I wield this for now?!

A
Press
Bench
Diddy

B
zercher squat
barbell rows
chinups

That look like a decent routine?

Reminder that every successful powerlifting program has once a week high volume like a bro split.

ex: 531 BBB, building monolith, GZCL Jacked and tan....

Monday
-Barbell Bench
-Lunges
-Closed Grip Bench + DB Curls superset
-calves
-RDL

Wednesday
-Squat
-Hang Clean
-Lat Pulldown
-BB or DB Press
-Snatch
-Abs

Friday
-Deadlift
-Abs
-Front Squat
-Clean (power)
-DB Shoulder Raise

A
Bench 3x5 (6 warmup sets)
Chinups 3x5 bodywieght
Squat (5 warm up sets) 3x5
reverse ez bar curls 2x15
Db rows 2x15
shrugs 2x15
upright row 2x15
lateral raise 2x15
calf raise 2x15
B
OHP 3x5 (4 warm up sets)
Barbell row 3x5 (5 warm up sets)
Deadlift 1x5+
wrist curls 2x15
Db flyes 2x15
Db flyes Incline 2x15
skullcrushers 2x15
tricep pulldown 2x15
shrugs 2x15

>>38958526
None of those are powerlifting programs.