What strength routine would you recommend to someone who could

Once a week? Are potus or something?

>>40154064
Squats 5 x 5
Bench 5 x 5
Some Kind of row 5 x 5
Diddlylift 1 x 5.

Probably take you a couple of hours to do. Add weight on every week.

>>40154064
Squat 3x5
Deadlift 3x5
Bench 3x5
OHP 3x5
Power cleans 3x5

then advance to manage your time better x F

>>40154085
oops i mean diddlies 1x5

This is – excuse me – a DAMN fine cup of coffee!

>>40154077
Thank you
>>40154085
Thank you
>>40154108
:)

>>40154108
coop is my background on my work laptop

keeps me positive

he's the kind of cop i want to be

except for the whole spirituality part, that i just can't get into

>>40154077
>>40154085

Oh btw, do you think this is all I need to do, or should I add accessory work?

>>40154222
You NEED more time at the gym. Since you're only doing one day, though, just do the compounds at high intensity.

>>40154229
If I were to add one more day, what would my programme look like?

>>40154116
You are not a strong sender.

>>40154239
:'(

Just go full upperbodybro, lmaoing at these faggots making you waste your time with Squats and diddlys once a week jesus fuck

>>40154064
For that matter drop the gym and just buy a home pullup/dip station. Get loads stronger than this barbell shit once a week, least you'll have the time to do something.

>>40154284
I lifted before and had relatively high leg and core strength in comparison to my upper body lifts.

If you're not memeing, could you recommend a 2 day routine that would focus primarily on upper body strength without neglecting the bottom?

>>40154300
Only two days for the gym? Don't bother.