/routine/ Ctrl-f no routine thread so this is it, rate and hate.

stop going to tfwnogf threads and answer OP you nerds

>>39040930
Benching body weight is a pretty small goal compared to squatting 2x

You need to incorporate all the compound lifts.
Squat
Deadlift
Row
Bench
Military press
Pull ups

>>39041378
well i'm not doing deadlifts for the reason aforementioned but i'm covering pretty much everything else.
>>39041350
no biggie, not going to stop once i reach my goals, just something to strive to

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I can bench 225x5 and squat 315x5 what intermediate 2-3 day full body can I run for a recomp? I want more focus on upper body because my legs and ass are big enough. I haven't done deads in awhile, just weighted chins. Hardly any other rows either. I don't need to squat 3 times a week anymore that's for sure.

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Pick related is my procgam

>>39040930
Where the hell r your diddlies

How much volume? How are you progressing? Weight jumps every workout? How much?

Deadlifts will also fix many lower back issues.

>>39041948
Nigga can you read
>>39041972
Oh crap forgot to mention, I'm doing 3x5 for all, I increase weight every two workouts, doing good for the moment, been lifting for like a month

>>39042019
I've definitely seen newbs make worse routines for themselves. Though yours is still suboptimal. Plenty of people still deadlift despite herniated discs or scoliosis. If you can squat without destroying your lower back, you can deadlift too. The deadlift has carryover into the squat, so training your deadlift will help you reach your double bodyweight squat.

Assistance work like the chins and incline press would be better suited to higher rep schemes, unless you're adding weight to your chins. If you're training for the sake of strength, the incline press is unnecessary if you train the ohp and bench. You don't really need accessories as a novice.

Benching every day will work while you're still relatively untrained, might not work as well when you're stronger. If you insist on training it everyday, consider making one day a lighter bench day if you stall.

If you want to squat double bodyweight, squat more.

You should be adding weight to the bar every session, not every 2. 5 lbs to each, until your bench and ohp stall, then add just 2.5 lbs/session to those.

>>39040930
>dat sturmgewehr

HNNNNGH

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How's this look?

>>39040930
I'm willing to bet your lower back problems are undiagnosed and generalised 'it gets a bit sore' shit. If so, avoiding diddlies is exactly the wrong thing to do. Doing them properly at a weight you can handle will help your back a lot. Avoiding them will leave your back weak, and weak back muscles are a great way to develop chronic back pain in the long run.

Also - do the most technical and most demanding lifts first so you're fresh for them. That means do squats first. Also, do squats every session. Also just do SS and don't try to reinvent the wheel.

>>39042325
Assuming your numbers are in kilos and not pounds, why aren't you doing power snatches?

>>39042372
I don't know how to do them correctly. I'm not an Olympic lifter. A friend of mine taught me correct power clean form as he is, but I haven't seen him in a while.

Should I be doing them?

>>39042372
Oh, and yes, my numbers are in kilos. By is 95kg at 18%.

Day 1:
Military press
Barbell row
Chinups
Shrug
Lat pulldowns
Lateral landmines
Rowing machine

Rest day

Day 2
Squat
Trap deadlift
Leg press
Rollouts
Calf raises
Situps
Rotary torso
Calf press

Rest day

Day 3
Flat bench
Incline bench
Db chest press
Db flies
Preacher curl
Spider curl
Dips
Pressdowns
Hammer curls
Wrist curls

2 days rest

Start over at day 1

>>39042446

Ooh day 1 also has t bar rows

>>39042349
i've consulted trainers, they told me my form is alright, i still have pain in my lower back after doing deadlifts so i just stopped and will not incorporate them again in my routine, the risks far outweigh the benefits

>>39042274
What is the rifle at the top? Can't place it or find anything through identifying marks

>>39042489
i'm no expert but it kinda looks like that semi-auto 5k dollars rifle in csgo the terrorists have

>>39042489
Nevermind heavily modified HK 41

Bench press
Incline bench
Decline bench
Barbell Bicep curls
Db bicep curls
Military press
Arnold press
Pressdowns

Get on my level scrub

>>39042325
how long you been running that? and you just do 3 x 3 and 5 x 3 for the main lifts and 4x10 or 2 x 25 for the accessories or what?

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>having a structured routine

>>39042646

What do you do? Just walk in like hmm i wonder what i feel like today

Bet you skip leg day

Doing phraks + accessories
I'm open to advice
A
Chest 3x5
Chin ups 3x5
Squat 3x5
Upright rows 2x15
Lateral raise 2x15
Reverse ez bar curl 2x15
Db rows 2x15
Shrugs 2x15
Seated Calf raise 2x15
B
Ohp 3x5
Barbell row 3x5
Deadlift 1x5+
Db flyes 2x15
Db flyes incline 2x15
Skullcrushers 2x15
Triceps pushdown 2x15
Wrist curls 2x15
Ez bar curl 2x15
Shrugs 2x15

Rate mine guys. Novice lifter doing a ppl so that I can be in and out of the gym in 1.5 hours.

Push
Bench press 5x5
Overhead press 5x5
Dips 5x5 (will start adding weight soon)

Pull
Deadlift 2x5-10
Pendlay row 5x5
Pull up 5x5 (will add weight once I achieve this)

Legs
Squat 3x5
RDL 3x5
Chin up 3xf

Current lifts are 55 kg bench, 74 kg squat, 45 kg ohp, 110 kg deadlift, 55 kg pendlay row. 5'7. 70 kg.

>>39042777
Nah I've been doing this awhile kid, keep mental track through out the week of what I've already worked. It all differs depending on how many days I'm in a week. Could do a chest/back legs/abs shoulders/arm split, could do PPL. Hell yesterday I did a hypertrophy chest workout and 5x5 squats, I really just listen to my body and work what's freshest. Routines are boring

>>39043522
Post physique?

>>39043587
Nah it's too good

>>39042959
ABCxABC ?

>>39042529
/k/ here... why do you let yourself exist?

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thoughts on this? Wanna add some more accessory work for dem aesthetics, not sure what tho

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>>39044106
Here you go, very similiar but with some good accessories for you. I did this for 3 months and got decent gains and had fun. I'd also recommend farmer's walks to be added to almost any routine

>>39042385
Drop the neck stuff. Don't try to learn the power snatch on your own. I'm not even sure if you should be doing power cleans on your own. It usually takes 4 months until people really start to have a good form on it in our oly gym, with the help of coaches. Most people just don't understand the rhythm and how to fire your glutes in the second pull, or how to get under actively.

A:
>COMPOUND
Overhead press 5x5
Bench press 5x5
>ACCESSORY
Lateral raise 3x10
Tricep extension 3x10
Incline bench 3x10
Dips 3x10

B:
>COMPOUND
Barbell rows 5x5
Deadlift 3x5
>ACCESSORY
Front raises 3x10
Shrugs 3x10
Dumbell rows 3x10
Curls 3x10

C:
>COMPOUND
Squad 5x5
>ACCESSORY
Calf raises 3x10
Lunges 3x10
Romanian deadlifts 3x10

>>39044169
thank you based anon, exactly what I was looking for. Isnt 4-6 min rest between sets excessive though? I usually just rest a minute and a half

>>39042446
>what are rep ranges and rest periods... kind of defeats the purpose of a "routine r8" hey?

>>39042959
>Novice lifter doing a ppl so that I can be in and out of the gym in 1.5 hours.
You can certainly be done a better program in an hour and a half. Try greyskull or something.

>45 kg ohp
bet $100 that you are push pressing it.

>>39044275
yeah dude, do what works for you. I only felt long rests paid off for squats

rate, please:

>A
squat
bench
pendlay row
low cable fly
high cable fly
seated dip

>B
dumbbell lunge
leg extension
overhead press
sumo deadlift
chin up
seated cable row

+lmao1000yard swim once a week

>>39044502
For compounds tend to start at 6 when i move the weight up then work my way up to 10
Then with accs i start at 8 and work my way up to 12/15 depending on the lift

Minimal rest periods - 30 seconds or so

And generally do 3 sets, except when usong machines where i'll turn third set into a drop set

Rate?
ABxAxBx

A:
Incline bench 3x5 (70kg/154lb)
Reverse grip bench 3x6-10
Lateral raises 4x8-12
Dragon flags 3x5

B:
Pull ups 3x5 (95kg/198lb)
Pendlay row 3x5 (70kg/154lb)
Curls 3x5 (39kg/86lb)
Facepulls 4x20
Hanging leg raises 4xF

Not sure if I'm intermediate:
180cm (5'11''?) , 63kg (139lb)

Thinking about adding Hip thrust (or glute bridge?) on day A and Deadlift on day B

PUSH
DB Bench 3X6-12
DB Flys 3X6-12
DB Press 3X6-12
Side Lateral 3X6-12
DB Skullcrushers 3X6-12
FOREARMS + CORE + CARDIO

PULL
Pull-ups 3XF
DB Row 3X6-12
DB Curls 3X6-12
Rear Delt Raise 3X6-12
DB Shrugs 3X6-12
FOREARMS + CORE + CARDIO

LEG
Lunges 3X6-12
SLDL 3X6-12
Calf Raise 3X6-12
DB Front Squat 3X6-12
Glute Raise 3X6-12
FOREARMS + CORE + CARDIO

FOREARMS
Wrist Curls 3X6-12
Reverse Wrist Curls 3X6-12

CORE
>implying

CARDIO
>30min

>Monday
OHP 5/3/1
Bench 5x10 @ 70% Working Max
Face Pulls 5x10
Lateral Raises 3x8

>Tuesday
Deadlift 5/3/1
Squat 5x10 @ 60% WM
Weighted Pulls-ups 3xF
Dumbbell Rows 3x8

>Thursday
Bench 5/3/1
Incline bench @ 70% WM
Face Pulls 5x10
Chest Flyes 3x8

>Friday
Squat 5/3/1
Deadlift 5x10
Bodyweight Pull-ups 5x10
Incline Curls 3x8
Reverse Curls 3x8

Suggestions? Critiques?

I'd like to add some conditioning, but I'm not sure what it would even be. In high school I could run a ~5:30 mile no problem but when I tried to run a mile recently I was very out of breath and only ran a 7:30, so I'd definitely like to get back into the shape I was before. Can't really run though because my ankle is extremely weak and running tears it up. Any suggestions on how to address this problem?

Can't remember conventional way to write it but I'm doing sets*reps here

My candito upper lower split

Lower
(Stretching warmup)
Squat 4*6
Deadlift 3*6
Front Squat at 70% 3*8
Glute ham raises 3*8

Upper
(Dips and push-ups warmup)
Bench 4*6
Row 4*6
OHP 2*6
Pulldown 4*6
Lying tricep extensions 4*8 super setted with curls 6 each arm

Lower control
Pause squats 4*6
Pause deadlifts 4*6
Lunges (20kg plate) 3*8 each side
Barbell hip thrusts 3*8

Upper control
Spoto press 4*6
Controlled, slow rows 4*6
Strict OHP 2*6
Strict pulldown 3*6
Seated dumbbell press 3*8
Tricep pulldown 3*8

Anything I should change?
Days are AB#AB##

>>39045578
AB#CD##**

>>39045524
Why the 5/3/1 etc?
I find myself stalling on OHP after the first set and I feel like this type thing would help me a lot
Any limit on gains potential?
Should I just keep pushing it instead to get my sets done?
Same deal with deads

Newish to lifting btw and I'm.the dude doing the modified candito upper lower

>>39045524
I wouldn't do lower body work after upper body work. You need the extra upper body to do your deadlifts and squats

I'd swap your mon tue and your wed Thur
But that's just my opinion

>>39045627
The way your post is worded I'm not sure if you know what I mean by 5/3/1, and if not here's the link.
https://www.t-nation.com/workouts/531-how-to-build-pure-strength
If I just misinterpreted what you said just ignore this.
>Why the 5/3/1 etc? I find myself stalling on OHP after the first set and I feel like this type thing would help me a lot
Once I got to an intermediate weight range for the big lifts I tried out the Texas Method and really got a lot out of it, but it took forever to get through the workouts so I had to switch it around. The 5/3/1 progression system with the "boring but big" accessory setup just seemed like the next best thing at an intermediate level, and the workout don't take more than an hour and fifteen minutes.
As for OHP, I started on a 5/3/1 progression setup only on OHP a little before I started the Texas Method since I was having a similar issue and that method of programming serves specifically to force up your compound lifts on a consistent basis.
>Any limit on gains potential?
At a beginner level adopting this routine isn't ideal, as you move up pretty slowly unless your mess with the progression and jump past the recommended increase increments. I guess it really just depends on where you are. What's your OHP at? How long have you been lifting?

>>39045646
I actually never considered that. Wendler's template has it set up with upper followed by lower, but really I'm not sure why that's the case or if there's a specific reason for it. What you said makes more sense.

are seated cable rows and incline dh presses enough for my upper body for "toning"?

or should i add dumbell flys and lat pull down

Im trying to get a program together 6days a week. I go before work in the morning so Ive got 1hr-1.5 in the gym.


Monday Chest/Delts/Tris
Tuesday Legs
Wednesday Back/Biceps
Thursday Chest/Delts/Tris
Friday Legs
Saturday Back/Biceps

What do you guys think with the basic idea? Ive just got to figure out what to be doing each day

>>39045878
I ran a routine like this for a while except I had shoulders with legs.
Basically went like this -

>Legs and Shoulders
Squats 3x5
OHP 3x5
Kneeling Leg Curls 3x10
Calf Raises 3x15
Lateral Raises 3x8

>Back and Biceps
Deadlift 3x5
Pendlay Rows 3x5
Pull-ups 3xF
Curls 3x8
Seated Cable Rows 3x8

>Chest and Triceps
Bench 3x5
Incline Bench 3x5
Chest Flyes 3x8
Dips 3xF
I also rotated incline arnold presses and seated tricep extensions on this day

This routine worked for a good 2 years before I had to move onto a more advanced routine.

>>39045957
>Legs and Shoulders

I just gave legs their own day...do you think doing Chest/Delts/Tris is just too much for one day?

>>39046011
I don't know if you'd be able to get the most out of both chest/tris and delts in the same day. It would also take a lot of time. In theory it could work, especially if you're pretty new to lifting and you don't need too much time to recover because you're not lifting serious weight.

>>39042489
G3

>>39046042
I am fairly new so I guess I have that in my favor

I just want to be in the gym as much as I can with what little time I have

Putting together a TM template for after I get back off holiday.

Want to have OHP as the main pressing movement as bench is boring me. Hit 2pl8 for reps and I have no desire to improve it other than sheer ego.

>Volume Day
5x5 Squat @85% ID5RM
5x5 OHP @85% ID5RM
1x5 Deadlift @85% ID5RM
3x5 Weighted Chinups @ID weight

>Light Day
3x5 Front Squat +5kg
3x5 Pendlay Row +5kg
3x5 Weighted Dips +2.5kg

>Intensity Day
1x5 Squat +5kg
1x5 OHP +2.5kg
1x5 Deadlift +5kg
3x5 Weighted Chinups +2.5kg

Will do a little deload to ease back into it but I doubt that rate of progression will be sustainable for too long.

>Monday
Squat 5x5
snatch pull from blocks 6x2
db seated press 5x5
neck work 1 set
farmers walks 1 set
leg raises 1 set


>Wednesday
Push press 2x5, 2x3, 1x2, 2x1
Clean high pull same
zercher carries 4 lengths of gym
>Friday
Squat 5x2
rows 2x12-15
clean and press 5x5
Neck or farmers walk 2 sets
leg raises 1 set

>>39045800

Chin ups and barbell rows are a better option

>>39046374
if you find ohp stagnant you could do push presses on intensity day

>>39042959
it takes you 1.5 hours to do 3 exercises?

>>39044021
Yep

Intermediate lifter

>Sunday - Volume day
5x5 squats at 80% 5RM
5x5 press at 80% 5RM (swap bench and OHP weekly)
3x5 deadlifts at 80% 5RM

>Tuesday - Density day
1x3 press, rest 30s, repeat for ten minutes (swap OHP and bench weekly) at <=70% 5RM
1x3 pendlay row rest 30s, repeat for ten minutes

>Thursday - Intensity day
1x5 Squat at 101.0% - 101.5% more than previous 5RM
1x5 press at 101.0% - 101.5% more than previous 5RM (swap bench and OHP weekly)
1x5 deadlifts at 101.0% - 101.5% more than previous 5RM

>>39044502
I tried doing Greyskull. That is what got me to these numbers, but doing full body 3x a week left me exhausted on those 3 days, and I work out in the morning, so my productivity would go down. Doing a split is a lot less exhausting overall, plus I get to go to the gym everyday.
Also, I swear in not push pressing. I know that my ohp is weirdly strong compared to my bench, idk why.