/rdg/ - Routine Discussion General

Good day.

Currently doing a greyskull lp variant. have very little experience lifting and a small body type. 5ft 8 and 157 pounds. I'm training to get stronger and put weight on.

working out three times per week. 2*5 sets and reps then 1*amrap for the third set of each of the compound movements apart from deadlift which is 1*amrap.

Week1

Bench, pendlay row, back squat, chin ups

OHP, deadlift, front squat, chin ups

Bench, pendlay row, back squat, chin ups

Week2

OHP, pendlay row, back squat, chin ups

Bench, deadlift, front squat, chin ups

OHP, pendlay row, back squat, chin ups

chin ups are done as many reps as possible. sometimes I'll throw in curls, skull crushers or calve raises depending on how I feel after the compounds.

just got my diet in check and aiming for at least 2.7K cals per day. Opinions, thoughts and knowledge are welcome thanks for reading.
Week 1

>>40337805
I would not do rows and chinups same workout.
Half of your workout those days are back exercises.

Switch fridays chinups at least for dips

>>40337828


I know it's a lot of back exercises but on greyskull you're apparently meant to do chin ups everyday dude.

Okay.

Morning workout
Squats
Pushups
Chinups
Full body stretches.
The above calisthenics exercises are always done full range of motion and till i feel the beginning of a slight muscle pump.
Takes about 10-15min

MWF Routine

Do the morning routine as a warm up.
Assisted pistol squat x3
Glute ham raise x 5
Knuckle handstand pushups or L pushups x3 or till near failure.
One arm half rep pushups x 3-5
three finger assisted one arm chinups x 3
L-sit 20 seconds or leg raises x6-10

All done with three minutes of rest between sets.
And the sets will be anything from 1-5 depending on how I feel that day.

T-Th depends on how hard I went the day before and energy levels.
Can be a short hard hiit session, a long walk or a full body tabata-style calisthenics circuit for a half hour.

Recently I've been adding a curlbro routine into my calisthenics workouts.
OHP
Bench
Bent Barbell rows
Curls
Bodyweight tricep extension off of the floor.

Had almost forgotten how much lifting like I usually do takes it out of me. That and how quickly I just start eating afterwords.

>>40337805

Sounds good anon, Greyskull LP is great for noob gains.

>>40337855
Are you sure you are not supposed to alternate them with rows

or not do rows at all

>>40337873

You're quite right but the different 'plugins" available for greyskull allow you to add certain things in.

From what I read and other routines rows are second to none for upper back muscles, and my posterior chain could use the strengthening. Additionally, I don't think 6 sets of rows each week along with only four different exercises per work out will be detrimental to my progress.

Although if you feel like that's wrong I'd love to know more. BTW dips is something I've been considering adding and I would actually love to alternate them with pendlay rows, but I need to purchase a dip stand.

>>40337862

Great do hear, thanks dude. I'm actually really enjoying it and feel able to complete it even after long 12.5 hour shifts.

Much like the other anon's routine, mine's a GSLP variant.
5ft11" 170 lbs, training for strength until I reach 1/2/3/4, currently at around 0.70/1/1.5/2.

AxBxAxx
A: BP/OHP alternating weeks, BB row, Tri pushdown, Squat
B: OHP/BP, BB row, Facepull, DL

Is this enough back work? I can only do 1 chinup so I'm kinda ashamed of doing chinups in the gym.
Any criticism is appreciated.

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Morning /fit/

I've reached 1/2/3/4 for reps and want to make the shift to a more hypertrophy oriented program.

I wanted to try a PPL but can only workout 4 times a week so I ended up modifying a program I found to this, after reading a lot about rep ranges, volume etc.

Now I know you will probably feel this is way too little lower body work but I mostly want to look good while still making some strength gains.

I want to hear your criticisms, but try to keep it objective senpais

thanks

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>>40337728
Been lifting for a year and lost 20kg. Look decent but up until now I've just been using adjustable dumbbells at home and feel I've done all I can with them. Now I'm a part of a gym.

Goal is strength to complement archery. But I also want to look like I lift.

So what pathway would you guys recommend. I was thinking:

StrongLifts as is - until 10% bf
StrongLifts w/ accessories - up to 15% bf

Repeat and move on to Madcow 5x5 with accessories when I've hit my limit with SL. Or is there a better program than Madcow I can follow after SL?

>>40337960

Enough back work IMO, if you do BB rows properly.

I'm thinking of trying out 5/3/1 the triumvirate version, however i've seen people say that your last set should be an AMRAP set, is that at the last set every week on the compound lift or just the third week's last set?

>>40338001

Read the book. It's every week for most people.

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What's your longest workout routine?

Is there a time frame in which it's too much or counteractive?

>>40338008
Thanks

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>>40337728
Is this a good routine for a beginner? I did SS for about 6 months, then moved to uni and stopped lifting for a year. However, I'm just now starting up again.

My goal is to look like this guy, although ideally with bigger legs

>>40338010

My longest workouts are 1hr30m as an intermediate. Several strength exercises with 3-4m rest between sets, then a couple isolation exercises.

Anything more than that is just wasting time desu, unless you are rich piano or something

>>40338017

Do SS/SL until you stall to recover those noob gains (will take you like 2-5 months I guess) then move onto routine in your pic

>>40337991
By properly you mean proper form, right?

>>40338099

Yeah. I see people pulling with shitty form, pulling with their biceps etc daily in my gym

Haven't been able to lift for a while due to some broken fingers, hitting the weight on Monday. I do Greyskull with some add-ons.

Monday:

Bench/OHP (alternating) 2x5, 1x5+
Squats 2x5, 1x5+
Chin-Ups 2xfailure
Calf Raises 2x15-20

Tuesday:

Cardio

Wednesday:

Bench/OHP (alternating) 2x5, 1x5+
Deadlift 1x5+
Kroc Rows 2x15-20
Shrugs 2x12-20

Thursday:

Cardio

Friday:

Bench/OHP (alternating) 2x5, 1x5+
Squats 2x5, 1x5+
Lateral raises 2x8-12
Tricep extensions 2x8-12

Weekend:

Rest

>>40338057
I don't see myself doing SS again. I've already been doing this routine for 5 weeks. My stats are
Bench: 50kg
Squats: 55kg (but i plan on doing 60kg next workout)
Deadlift: 65kg
Rows: 40kg
OHP: 25kg

Still worth doing SL?

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>>40338126

Yeah, you have a lot to gain from a 3x a week strength program. Do SL or pic related

>>40338120
Should I switch to pronated grip BB rows then?

>>40338135
Alright, I'll do this routine until i stall, then. Can't start for a few weeks though since I'm recovering from a fractured knuckle

>>40338010
Usually just over an hour if I don't need to wait for a rack to free up.

>>40338021 is right, after your compound lifts and a few extra accessories and isolations you should have done what you intended.

Rate pls

A:
Squat 5x5
Bench press 5x5
Barbell row 5x5
Incline bench press 4x6
Weighted chin ups 3x8
Skullcrushers 3x10
Bicep curl 3x10
Superset bicep/tricep 3x10
Abs
B:
Squat 5x5
OHP 5x5
Deadlift 5x5
Weighted pull ups 3x8
Dips 3x10
Barbell curl 3x10
Superset bicep/triceps 3x10
Abs

>>40337728
what today's chest/arm day will look like, roast me

Bench 10x10 (im not natty btw)
incline db bench 3x15
cable curls 4x15
tricep extensions 4x15 (super setted with curls)
db hammer curls 3x12-15
farmer walks 3-4 sets

hey,
I don't know if this is the place to ask this but here we go.

I have a problem with my hip.
deadlifts and squats result in a pretty sure isj blockage after a certain (not very high) load.
I've been seeing a doctor for it and want to switch to another doctor next week because I don't seem to make resonable prgress with this.

isolation work on my legs seems to be mostly risk free.
can you advise any specific worthwhile isolation movements ?
I'm mostly missing glutes right now but any input is welcome

531 program (nSuns 5 day version) bit modified.

Mon:

Bench & OHP.
DB Flies x4
Pullup x4
Barbell Shrug x4
Cable Row x4


Tue: Sumo deadlift
Legpress x4
Hack Squat x4
Leg extension x4
Lying leg curl x4


Wed: OHP & Incline dumbbell bench
Dumbell flies x5
Dips x5
DB front raise / DB lateral raise superset x4
Cable Face pull x5


Thu: Deadlift
Pullup x3
Wide-grip lat pulldown x4
Cable row x4
Single arm db row x4


Fri: Bench & CG-bench
DB front raise / DB lateral raise superset x4
Db hammer curls x4
EZ-bar preacher curlx4
Incline db curl x4


Saturday or Sunday: whatever, some abs work and whatever is lacking.

>>40338575
Can you do leg press? Or lunges.

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4 day split, wednesday and weekend resting. Is this too much of a volume?

switching from a Hepburn variant to using a similar scheme but daily and one lift/day. Due to my work schedule I was gassing out but still making gains, so switching it to this should keep things shorter & recoverable.

Squat
FS for pump
some lunges as a cooldown

BP
low incline DB bench for pump
DB rows

DL for lots of singles, short rest
DL for lots of lighter triples, short rest
light RDL with a good stretch

OHP
pullup pyramid for pump
upright row

My attempt at a powerlifting+oly routine

M Bench/press, squat, skull crush/dip, chin up/curl
T ab wheel
W press/bench, deadlift, dip/skull crush, curl/chin up
Th yoga
F repeat Monday
Sat snatch complexes, clean and jerk complexes, klokov press
Sun cycle for an hour.

>>40338674

up until recently I've done leg presses.
the chance of something happening way lower than with proper squats but it happend before.

I feel like I'm holding back on that thing because I know something might happen.

>>40339088

Hmm, have a look here and find something that feels safe.

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps

Someone rate this pls?

Monday
Squat 3x5 + 1x8-10
BP/OHP 3x5 + 1x8-10
Chinups/Pullups 4xF unweighted/5sets weighted

Wednesday
Front Squat 3x5
OHP/BP 3x5
Deadlift/Power Clean 1x5/5x3
Chinups/Pullups 3xF unweighted

Friday
Squat 3x5 + 1x8
BP/OHP 3x5 + 1x8
Chinups/Pullups 4xF unweighted/5sets weighted

+on some days some 1 to 2 isolation exercises done 3x10

I'm doing SS again - my Deadlift and squat are quickly coming back to what I had before (Deadlift 315, Squat 275) but my bench is still at 135. I'm afraid I might reset on squat / Deadlift and then be done with the program with max gains for my lower body but not my upper.

Is there a routine or variant of SS where I still add 2.5/5 a workout to my upper body but I add weekly to my lower body?

Here's Starting Strength in case anyone forgot:

A
3x5 Squat
3x5 Bench
1x5 Deadlift
2x8-12 dips (optional)

B
3x5 Squat
3x5 OHP
5x3 Power clean
3x8-12 chin ups / pull ups (optional)

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R8 mine.

3x per week all 3 sets of 8-12. Progressive Overload.

Squats
Bench Press
OHP
Pendlay Rows
Barbell Curls
Deadlift

Been doing this for at least a month and seeing some beast gains.

Monday, Wednesday and Friday:
Ohp
Pullups
Rows (cable or barbell)
Facepulls or Lateral raises
DB chest press or dips

Tuesday:
Squats
Deadlifts

Thursday:
Squats
Side bends and core
Neck bridges
20 m Interval program on elliptical

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Giga-lanklet here. I would appreciate some recommendations.

I've been memeing here for several months, mainly in manlet threads. I've read the sticky and I know the broad strokes of diet and exercise. I've done some bodyweight here and there, but I'm ready to buy some dumbells and start home workouts. My goals are

>get a very strong back to improve posture and prevent injury (I'm 6'4" and I don't want back pain as I age.)
>get a strong, lean core
>widen shoulders
>appendicular strength less important

My uninformed ideas are

1-Arm Dumbbell Row
Chinups (then Pullups)
Planks
Lateral Raises
Situps/Crunches
Squats

Which free weight exercises fit my goals best? What are some realistic numbers of reps and sets for an Auschwitz survivor?

>>40341330
are you regenerating ok? squats and deadlifts the same day is hard od cns imo
also heavy bench with heavy ohp would be hell for me

R8 my routine, trying to rest from the big movements and develop some work capacity
A
>weighted pull ups 5x5
>dips 4x15
>dumbbell row 3x8-12
>incline dumbbel bench 3x8-12

B
>weighted dips 5x5
>pull up 4x10
>front squat 3x5
>face pull 3x8-12
>GHR 3x8-12

ABxABxAB

Interested in feedback

Doing lower/upper until I hit 2/3/4 and get them noob gains. Then will probably shift to powerbuilding.

ABxABxx

A:
Squat 5x5
Romanian Deadlift 8x4
Reverse lunge 10x3
Calf raises 10x3 (explosive)

B:
Plyo pushups 5x3 (for that muscle activation)
Bench 5x5
Supported rows 4x10
Chinups 1xAMRAP

Unfortunately lower day has been put off as I've been rehabbing a hip adductor injury.

>>40342190
I might have reversed reps & sets here. I did: reps X sets.

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I just started working out.

Is that bulba guide on jefit/reddit decent? Pic related day 1. I've been doing the heavirst I can do 4 reps with. I'm also cutting 20lb so idk if I'll make progress but it feels good.

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>>40342409
Day two.
It's three days a week and alternating weeks

Here's mine. I do PXPXLXX, with about 2 to 3 hours of cardio on 3 X days. I aim at losing about 8 to 10 lbs, my last bulk escalated a bit. Tha "abs" part is roughly 15~20 minutes. I'll take any suggestion or comment


A
Bench Press/incline
Push ups/Dips
Flys, Bench
OHP
Triceps press/Skull Crusher/Triceps Pushdown
Shoulder raise
Abs


B
Lat pull down
Low Row
Biceps Curl/Preacher Curl
Hammer curl
Reverse flies
Schrugs
Chin ups
Abs


C
Squats
Deadlift/Romanian DL
Leg curl
Leg press, Leg extensions
Calf raise
Abs

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/just started lifting/ here. Need help with establishing my routine. Here's the situation: dadbro used to be really into lifting and knows his stuff. He told me he never did back squats and did either pic related or front squats. I'm not sure if he's memeing me but he tells me he made sick gainz. Should I try alternating back squats/front squats/bulgarian split in my routine? Particularly sceptical of bss as I thought they were lunge-tier ultrameme. Plus from what I've read there is nothing better than back squatz. But on the other hand I'm much more inclined to believe swole dadbro than a bunch of meme spouting dyel manchildren. Pls help my duds.

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Is anyone in this thread interested in giving advice? Lots people looking for feedback, no one giving it. I'm a totally clueless dyel, otherwise I'd pipe up.

I've been doing 5/3/1 while cutting as a way to keep my strength as I lose weight, and after 3 cycles, my 1rm's are the same as they were when I started, but I weight less. I incorporated 5/3/1 into my 6 day Push Legs Pull routine - PLPPLPx.

As I'm going to be eating at maintenance now, I'm not sure what routine I should be doing.

Should I go back to the routine I was doing before I started cutting, which was just the PLPPLPx? I'm focusing more on muscle gain than strength gain.

>>40342542
Pic related squat seems quite hard to achieve for a dyel. It requires some strength and balance.
Start with back squats. Then go to front (you lift less with front). And lunges aren't that shit, can complement squats.

>>40341179
that looks good m8, did something similar and saw some gains, would add cg bench instead of isolation exercise

>>40342409
>>40342476
if you started working out you should squat atleast 2 times a week
it overall looks a bit weird
i would recommend greyskull

just my 2 cents on it, just wanted to give some feedback

My gf asked me to help her for a routine that will help her get a bigger butt, so I'm asking /fit/ for help since getting a bigger butt was never part of my fitness goals.

Anyone know any worthwhile routines?

>>40342752
Literally SS. T rex mode is ok for women, ya?

An upper lower split wouof work out well too. Lower would be squat, DL, lunges.

My gf asked me to help her for a routine that will help her get a bigger butt, so I'm asking /fit/ for help since getting a bigger butt was never part of my fitness goals.

Anyone know any worthwhile routines?

>>40342819
delet this

>>40342793
I'm not sure how interested she'd be in doing upper body workouts, but I'll have a looksee.

>>40342662
You can read about everything and anything about best routine for mass gain.
I'd say the only two things everyone agree with is that you should hit every body part two times a week, that you should be consistent and keep enough volume to your lifts.
PPL twice a week, or Upper/Lower (ULXULXX) would be my best bets. But for some a big 5 days split is the key...
Plus then the volume is important, for muscle gain it seems to be more in the 8-12 rep range.

>monday
squat 5x5
ghr, 3 sets
extensions SS legcurls
calves

>tuesday
bench 5x5
weighted chins, 3 sets,
ohp 3x8
curls SS lateral raises

>thursday
squat 5RM
deadlift 5RM
calves
abwheel/other core stuff + stretching

>friday
bench 5RM
lat pulldowns, 3 sets
OHP 3x8
1arm db rows
curls SS tricep pushdown

basically texas method with volume day split up and some more BB accessories. work up to 5rm one week, then the next week i'll do heavy singles. got some pretty insane strength increases on this

why are you guys going absolutely rogue on squats???
here's mine:

A
OHP/Push Press
Bench
incline Bench
Dips
lateral raises/upright rows

B
Deadlift
BB Rows
Pullups/Lat stuff
Facepulls
Curls

C
Squat
DB row
incline Bench
DB shoulder press
random core stuff

>>40342581
yeah same

Workout A
Squat: 4 sets of 6-8 reps
Stiff Legged Dead Lift: 3 sets 6-8 reps
Dumbell leg press: 3 sets 10-15 reps
Leg Curl: 3 sets 10-15 reps
Calf Raise: 4 sets 5-10 reps
Seated calf raise: 4 sets 5-10 reps

Workout B
Bench Press: 4 sets 6-8reps
Barbell Row: 4 sets 6-8 reps
Shoulder Press: 3 sets 10-15 reps
Chin ups 3 sets 10-15 reps
Curls: 3 sets 12 reps
Tricep Extensions:3 sets 12 reps

Monday-B
Tuesday-A
Wednesday-rest
Thursday-B
Friday-A
Sunday-Rest

HOW TO PROGRESS:


Start by doing your sets and get into the repetition range prescribed.
For example, if today you bench pressed 225 for 8 reps, the next week you should add 2.5-5 lbs to your bench press and work it back up until you reach 8 reps.
It should look like this:
Week 1: Bench press 225 lbs x 8 reps
Week 2: Bench press 230 lbs x 6 reps (next week you should try to do 8 res)
Week 3: Bench Press 230 lbs x 8 reps (you got back to 8 repetitions so you can increase the weight next week)
Week 4: Bench Press 235 lbs x 5 reps
In the week 5, you should try to do 8 reps. Don’t progress until you it 8 reps.

>>40343879
Is this a solid routine

>>40341546
spoopy

300 kettlebell swings a day. Clean and press here and there. Bicep curls or pull ups when im bored. No routine is the best routine.

>>40337728

Currently doing a Greyskull LP without legs while I go through physical therapy for my knee after a motorcycle collision. I will be returning to squats and deadlifts as soon as possible, but here's what I've been doing for the last 4 weeks.

Week 1

Bench, row, dips

Press, chin-ups, planks

Bench, row, dips

Week 2

Press, chin ups, dips

Bench, row, planks

Press, chin ups, dips

I subbed squats with dips and deadlifts with planks, but I could use some tips for better exercises to occupy those slots while I'm recovering, I just can't do anything that requires me to bend my knees.

A:
squat 3x5 at 2.5 kg more than last week's 5RM
bench 5x5 at 80% of 5RM
diddly 3x5 at 80% of 5RM

B:
squat 5x5 80% of 5RM
bench 2x5 at 2.5kg more than last week's (or two weeks ago, alternating) 5RM
pullups 4xF

C:
squat 8x5 at 90% of 5RM
bench 5x5 at 90% of 5RM
diddly 1x5 at 2.5 kg more than last week's 5RM

one rest day after each work day
3500-4000 kcal a day

Today was the workout 3 of my week 5 on SS.

A
3x5 squat - 60kg
3x5 bench press - 60kg
1x5 deadlift - 70kg
2x8 dips - +12kg
2x8 bicep curls - 24kg
3x8 sit-ups - +12kg

B
3x5 squat - 60kg
3x5 OHP - 30kg
3x5 pendlay rows - 52kg
2x8 pull-ups - +10kg
2x8 bicep curls - 24kg
3x8 sit-ups +12kg

>>40345500
But that's not SS, you fucking retard.
Read the book.

>>40345500
>rows
Compared to the rest of your stats those are insanely high. Drop the weight and do proper form.

>>40345580
Why? It's a modified SS I got from the sticky guide. Powerlifting is great but hey I want some volume too.
I don't have the book and they don't sell it in my country.

>>40345597
I worked a lot on my rows form and I'm pretty sure I do them right, maybe not perfect, but right.

>>40345597

I'll counter that
You should be able to row as much as you can bench

Because of an old hernia, I only do DB rows now. I can easily do the same reps/sets/rest

So if his bench is a bunch of belly bouncing, then those rows are jerky half DLs. If his bench is a good arch & steady up/down, I'd expect the rows to be the same

>>40345690
>You should be able to row as much as you can bench
That's bullshit for a beginner and you know it.

>Push
Benchpress 3x6-10
DB Incline 3x10
DB Press 3x12
Lateral Raises 3x15 or rest pause
Flyes 3x12
Triceps 2x10 (usually skullcrushers)

>Pull
Weighted Pullups 6-8, 8-10, BWxF
Rows 3x8-10
Rear Delts 3x15
Biceps #1 3x6-8
Biceps #2 3x12

>Legs
Squats 3x8-12
RDL 3x8-10
Leg Isolation 3x15-20
Abs #1
Abs #2

>Full Body
Power Clean + Push Press 5x3
Pullups 3xF (little rest)
Dips 3xF (little rest)
Pistol Squats 3xF (little rest)

Monday:
Rest or optional Muay Thai

Tuesday:
A.M Push
P.M Muay Thai

Wednesday:
A.M Pull
P.M Grappling

Thursday:
A.M Legs
P.M Muay Thai

Friday:
Rest

Saturday:
Full Body

Sunday:
Cardio/long walk with gf

Been thinking abit about the bodies general capability of loading up a bunch of weight onto my its back multiple times per week. Decided not to go heavy anymore on compounds for future health benefit. Atm I've capped my lifts at 100kg bench, 120kg squat, 140kg DL and 70kg OHP and only up the reps. Might stop power cleaning aswell. What do you guys think?

I dont have access to a gym, and I only have a pair of 15kg DB. How could I improve this routine?:

A:
Pushups
DB tricep extensions
DB Flyes
Curls
Hammer curls

B:
Squats w/ DB
Lunges w/ DB
DB OHP
DB raise
DB Deadlift

C:
Pullups
DB Rows
Sit ups
Plank

I also fear that my muscles are trained unevenly because of only having one weight, could I balance this with the amount of reps I do in each exercise? Like the deadlift especially since I used to train with 3plates when I had access to a gym.

Cheers guys

>>40338010
If I'm bulking, watching all my macros, and taking creatine I'll do a modified 5/3/1 BBB routine that takes up to two hours on squat or deadlift day and an hour and a half on ohp, bench, or accessory days.
If I'm cutting I'll do an absolute max of an hour and a half since I don't have nearly as much energy and won't get over injuries as quickly if I overwork myself.

I'm doing a cut for the first time to get the fat our of my skinnyfat. Is running for 20 minutes a day, three times a week a good cardio work out?

>>40345746

for a rank never done anything athletic, yes

since he didn't define that, I'm giving the benefit of the doubt. Using myself as an example, I have a rather high OHP/BP ratio. I never benched or worked out as a kid, but a lot of what I did involved a vertical upper body push. Compared to the people I know that do train both OHP/BP, mine is more like 4/5 than sub 2/3.

Also, see my point regarding form. If he's or not doing honest reps, that's not my problem.

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3x10. 3x5 after getting through 10 rep sets.
Monday- Friday.

AbCaB
CaBcA
BcAbC
Then flip.

How much am I fucking up, homies?

>>40338010

Longest ever, and just because I wanted to complete that cycle, was about 4 hours.

I had two main lifts, then some accessory work. I'd usually take about 10 minutes between lifts but shot rests between sets. Could be done in 70-90 minutes.

Work hit the fan, and schedule changed. Would do first lift, take as much rest between sets as needed (about 90+ minutes), break to put dinner on (about 30-40 minutes), do the accessories, break again, then back to do the other lift.

It shouldn't surprise anyone that was my DL day, and to add to the crazy factor what I moved into after that involved DLing daily for about 6 months. If you keep the daily volume manageable & hit recovery hard, you can work up to some crazy shit

>>40345671
It's not SS then, you said it yourself.
Literally google the name of the book and you'll find loads of pdfs

>>40338575
I am a newbie, but I heard that sumo deadlifts require less hip flexibility n shieet

4x a week is the right balance between volume and intensity for me. I don't like the strictly upper body days of 6x a week routiens like PPL, because I don't feel like my energy system gets enough work. And I don't like the lack of volume on 3x a week routines. My goals are mostly athletic, but I want to look good as much as anyone else. Anyway current routine

Squat'n'bench A)
squats: 5x10
lunges: 5x20
bench: 5x10
db bench: 4x12
skullcrushers: 4x12
curl/lateral raise superset

deadlift day:
deadlifts: 5x5
pullups: 7 sets
yates rows: 5x10
db rows: 4x12
rear delt flys, curls, and ab work

squat'n'bench B)
squat: 5x5
lunges: 5x10
bench: 5x5
press: 5x10
skullcrushers: 4x12
curls/lateral raise superset

powerclean day:
powecleans; 5x5
pullups: 7 sets
pendlay rows: 5x10
db rows: 4x12
rear delt flys, curls, ab work

220lbs, best lifts: 405 squat, 290 bench, 535 deadlift

>>40346131
Bump for opinions

>>40346386
It's still SS but modified, imbecile.

Is there a good 3 day/week routine besides Texas Method and Madcow for intermidiate lifters? Mainly because I can't always go to a gym with a rack, and I don't think replacing every day with front squats is a good idea....
I've been running a 6 day PPL, which has given me good results for a couple of months, but I no longer have such time available.

rate? 3 days a week, a/b rotation:

workout a
5x5 low bar squats
3x8 stiff leg dead
3x5 pendlay row
3x8 bb shoulder press
3x negative pull ups
3x8 tricep extension

workout b
5x5 deadlift
3x8 front squat
3x5 flat bench
3x8 upright row
3x push ups
3x8 bb curls

probably doing too many deadlifts, eh?

>>40347214

forgot to mention, goal of this is to increase overall strength and get back to pull ups and dips.

>>40342499
Bumping this

File: SYMSTR.png (383KB, 812x772px) Image search: [Google]

383KB, 812x772px

I want to get fit and join the military. As I understand it, I primarily should focus on: running, swimming, push-ups, and pull-ups. What are some lifts that won't make it harder for me to recover the muscles used for these? The only good one I could think of was squats as all the other compounds commonly recommended involve muscles I want to save for my other exercises. Any help would be hugely appreciated. Pic related, wish Symmetric Strength had a box for push-ups.

>>40341204
Run texas method for your squat and try benching 2-3 days a week with daily linear progression.
When that runs out try out one of Greg Nuckols's free bench programs.

Routine:
Day A
>Overhead Press: 3 x 5, 1 x dropset
>squat: 3 x 5, 1 x dropset
>Weighted Chinup: 3 x 5, 1 x dropset
>Barbell Curl: 3 x 10
>DB bench: 3 x 12

Day B
>Weighted Dip: 3 x 5, 1 x dropset
>Deadlift: 1 x 3, 1 x 3 (dropset)
>DB row: 3 x 10
>V-bar pushdown: 3 x 10
>Lateral raise: 3 x 12

Day C
>Push Press: 5 x 3, 1 x dropset
>Front squat: 3 x 5, 1 x dropset
>Weighted Pullup: 3 x 5, 1 x dropset
>Romanian deadlift: 3 x 10
>Hammer curl: 3 x 10
>Cable facepull: 3 x 12

stats (for working weight)
Overhead press: 60 kg
squat: 130 kg
Dips:+ 25 kg
Deadlift: 165 kg
Front squat: 100 kg
Push press: 75 kg

Goals: get stronger, look thicc (i.e. lean powerlifter mode).

Been doing this routine for 2 months, and its worked pretty well but is there anything I should change?
PplPplx

>Push
> Bench press 5×5
> Incline Bench 5×5
> OHP 5×5
> Tricep Extentions 5×5
> Back Extentions 3×8

>Pull
> Pendalay Rows 5×5
> DB Curls 3×8
> DB Shrugs 5×10
> Deadlift 3×5
> Weighted pullup ×xfail

>Leg
> Leg extentions 3×12
> Lying Leg Curls 3×8
> Stand calf raises 3×20
> Squat 5×5
> Lunges 5×5

>>40344572
since you aren't squatting or deadlifting. You should add in a lot more trunk exercises and pulling exercises.
do a high rep pulling exercise i.e. cable rows or DB rows
instead of planks, do hanging leg raises and back extensions

>>40344892
Do you not do any assistance exercises? I would think that you dont do enough pulling exercises to balance out all of the benching that you do.
I also think your squat progression is unsustainable for a long period of time.

>>40346386
you are a faggot

>>40347064
routine looks fine man. just keep progressing on it

>>40346477
looks ok. lots of volume though if you can handle that

>>40347214
>probably doing too many deadlifts
if those are 5x5 sets across, then yes

>>40349501
why do you use 5x5 on your push day so much?
Why do you squat and deadlift so late on your leg and back day?

I goto a very small gym and have started SS a number of times but always stopped it because of lack of motivatin. If i can't get in and out of the gym within 45 mins im not going to the gym. With that in mind i've made changes to SS so that I don't need to wait 10 mins to use equipment

A
Leg Press 3*5
>Squat rack is always in use, I tried doing dubell squats but eventially my forearms just couldnt grip the dumbells. now im using the leg press machine. there is also a hack squat frame no one uses but for now im seeing how far I can get with leg presses

Deadlift 1*5

Dumbell Bench press 3*5
>I goto the gym on my own, I have no spotter and dont want to die by having my neck crushed by a barbell. If i was to use the barbell to bench then I would have to wait for the only bench with a barbell rack, Im not waiting 10 mins to use that. there are plenty of benches

Assisted Wide Grip (chest) dips 2*8-12
>Can't do them unless they are assisted at this point. Currently doing them with a 15kg assist, hopefully soon ill be able to dip without any assistance

B

Leg Press 3*5

Overhead Shoulder Barbell press 3*5

Dumbell Rows on the bench 3*5
>The form for barbell bent over rows is too complicated, and too uncomfortable to get used to because of the posibility of movement of the back, this eliminates that problem and my lower back is still getting a work out every week with deadlifts anyway

Assisted Chin Ups 2*8-12

What do you think of this as a conveniant routine for a skinny DYEL?

Is this retarded?

DAY A:
Chest and squats
DAY B:
Back, including DL
DAY C:
Bis, tris and shoulders
ABxCAxx
BAxCBxx

>>40351207
Why not have it
ABCA -> BCAB -> CABC
And so on?

>>40351255
I figured that i get tri and bis in both A and B days, so i would rather train chest and back more often.

Are there any good Upper/Lower 6 days a week programs?

>>40342762
Hip thrusts x3 a week on top of any normal routine

Thought about going for PPL and then one full body day a week hitting everything twice.
Thoughts?

>>40338135
Bench and OHP everyday?

Doing Wendler's 5/3/1, but only the big lifts. The accessories are "custom"

>Monday:
Squat 5/3/1
Leg Press / Front Squat 3x8
Leg Extensions 3x8
Leg Curls 3x8
Smith Calf Raises 3x8

>Wednesday:
Bench Press 5/3/1
OHP 5/3/1 (fridays on heavy weeks)
Incline / Decline Bench Press 3x8
Chest / Shoulder Flies 3x8
Triceps Extensions / Dips 3x8

>Friday:
Deadlift 5/3/1
(heavy weeks OHP 5/3/1)
Pull Ups 3xF / Pulldowns 3x8
Rack Pull / Hyperextensions 3x8
Shrugs 3x8
Curl variation 3x8

File: 0S3uj.gif (860KB, 2143x1912px) Image search: [Google]

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I'm gonna be doing Tuna's 3 day split as is on this pic, but I wanted to know what the planks are done in.

Is it to failure, or for a set amount of time, and how many sets are there?

>>40337976
Ahaha

>implying you can do 1/2/3/4 but had to read up about rep range..

sure thing buddy

>>40337976
>>40352342

Also your routine is fucking awful

Doing SS

How detrimental is adding 3x10 lateral raises to OHP day and 3x10 db flyes to bench day?

I think the accessory helps and I like doing them. It hasn't affectee my progression at all but people still yell at me for messing with the program at all

Is there a definitive reason I should stop doing this?

>>40337728
Yo guys, looking for a good upper/lower, or PHUL,

I know theres the one on Muscle and strength but it just seems a little shit desu. I'll probably do it and mod it mind.

Any thoughts?

>>40352380
Why would you do 3x10? You'll get the same results with 3x8..

Just do it, Lat raises will help you with OHP as long as you're continuing to up the weight.

don't bother with DB flys, do fly machine or cable cross overs. If you're doing it for extra strength reasons, do flat db press.

>>40352419
Why fly machine > db flys? Not doubting, genuinely curious

>>40338010
I usually do 70 to 120 minutes depending on the length of cardio, but usually 45 to an hour for strength.

5/3/1 Mod

Day 1:
Bench 5/3/1
DB Military Press 3x10
Bent Over Rows 3x5
Face Pulls 4x12
Cable Flies 4x12
DB Bicep Curls 3x10
Preacher Curls 3x10

Day 2:
Squat 5/3/1
Block Pulls 3x8
Leg Press Hack Squat 4x12
Leg Curls 4x12
Machine Crunch 4x10

Day 3:
OHP 5/3/1
Incline Bench 3x10
Lat Pulldown 3x10
Lateral Raise 4x12
Rear Delt Flies 4x12
Tricep Pushdown 4x20

Day 4:
Deadlift 5/3/1
Front Squat 3x10
SL Deficit DL 3x8
GHR 4x12
Leg Raise 4x12

Going to start this soon, essentially doing concurrent training so as soon as I plateau in any of the accessories I'll switch it to another accessory.

5/3/1 progression as established by Jim Wendler

Lower body increases by 10lbs every week, upper body increases by 5lbs every week.

>>40349610
thank you breh

>>40353065
x12x34x

Monday
Squat 5/3/1
Cable crunch 5x10
Bulgarian Split Squat 4x8
bicep curls 4x8


Wednesday
Bench press 5/3/1
DB incline bench 5x8
push ups 3xf

Friday
Deadlift 5/3/1
Bulgarian split squat 4x8
leg curl 4x8
bicep curls 4x8

Saturday
Overhead Press 5/3/1
DB OHP 4x6
Facepulls 4x8
Tricep exercise 4x8


How's this look? I'm stalling pretty hard right now at novice/ low intermediate lifts and 5/3/1 looks appealing. Goal is mostly strength.

>>40353155
Shit just realized I have zero back work in there. This is my updated routine


Monday
Squat 5/3/1
Cable crunch 5x10
Bulgarian Split Squat 4x8
bicep curls 4x8


Wednesday
Bench press 5/3/1
DB incline bench 5x8
cable flys 4x12
tricep exercise 3x8


Friday
Deadlift 5/3/1
Back extension 4x8
Lat pulldown 4x8
DB row 3x10

Saturday
Overhead Press 5/3/1
DB OHP 4x6
Facepulls 4x8
Tricep exercise 4x8
chinups 5xf

Someone rate please

Monday:
Squats 2x5, 1x5+
OHP 2x5, 1x5+
DL variation 3x4-6
Weighted pull ups 5x3
Landmine chest press 3x8-12
BB row 3x6
Hyperextensions 3x20

Wednesday:
Squats 2x5, 1x5+
Weighted dip 2x5, 1x5+
Landmine row 10x3
OHP variation 3x8-12
Lat pulldown 3x10
Oblique exercise 3x15

Friday:
DL 1x5, 1x3, 1x1
Push press 5x3
Front squats 2x5, 1x5+
T-bar row 5x5
CG bench 4x8
chin ups 3xF

>>40337728
What do you guys eat before you work out?

I think that is something that has really destroyed my progress, eating too many carbs before I hit the gym.

Hey /fit/,
I'm soon to be starting 24/7 shift work but I wanna keep as many gains as possible. Thinking a 3 day/week 531 full body routine as that will hopefully compensate for the erratic nature of my lifting. Plan is to lift on off days and on days before night shift, with day shift days dedicated to cardio, pump n fluff stuff and mobility work.

Goals
- Increase bench and deadlift, I struggle the most on these lifts
- Slowly increase strength
- Get joocy
- Minimise lower back strain while still training main lifts 2x per 4 day split
- Never lift more than 2 days consecutively

Stats
5'10" 100kg
Lifting about 3 years. A string of back injuries forced me to reset a few times, and that's also why I'm not running a more aggressively loaded intermediate program. If I lift too much too quickly my back gets jacked up. Also my job will be fairly physical so I need to account for that.

1RMs as of 3 weeks ago
OHP 60kg
Bench 90kg
Squat 120kg
Diddly 130kg

Routine
A
Bench 531, pyramid down
OHP variation/volume
Pullups 4x8-12
SL hip thrust 3x8-12
Hamstring curl 3x8-12

B
Squat 531, pyramid down
Deadlift variation/volume
Dips 3x8-12
Cable row 4x8-12
HLR 3xF

C
OHP 531, pyramid down
Bench variation/volume
Pullups 4x8-12
SL hip thrust 3x8-12
Hamstring curl 3x8-12

D
Deadlift 531, pyramid down
Squat variation/volume
Dips 3x8-12
Cable row 4x8-12
HLR 3x8-12

Day shift days
Cardio 30mins
Bis, tris, lateral delts (optional)
Mobility and physio

I realise there's a lot more pushing than pulling. Planning to do shoulder prehab between accessory sets (band pull aparts, YTWLs etc.)

Thoughts, comments and criticisms all appreciated.

>>40352016
bump

>>40337728
I'm doing 5/3/1. On bench day I add chinups, BBB OHP and lat pulldowns
Squat day I do BBB deadlifts, calf raises and hip thrusts
OHP day I do same as bench but vice versa
Deadlift day I do BBB squats, that's it cause I finish completely exhausted

I feel like I'm not targeting my arms, or back enough, any suggestions or thoughts from people who've done 5/3/1?

>>40338371
>Rate pls
Too much volume, do this instead
>A:
>Squat 3x5
>Bench press 3x5
>Barbell row 3x5
>Incline bench press 3x10
>Skullcrushers 3x10
>Abs

>B:
>OHP 5x5
>Deadlift 5x5
>Weighted pulluos/Chinups 3x10
>Dips 3x10
>Barbell curl 3x10
>Abs
No need to squat twice in a two day split and your arms frequency is enough to cut down volume and still be perfect

>>40342581
I can give you advice senpai

>>40354990
I reread 531 recently and noticed Wendler mentions he does a lot of back work between pushing sets.

I started putting band-pull aparts and pullups into my rest periods between my accessory pushing sets (eg. your OHP BBB sets). I didn't go crazy on volume, for example in 2mins rest I'd do 3 chinups, rest a bit, do another 2, then another 2. The idea was to add pulling volume without it impacting the actual accessory lift. Seemed to work really well for me. Maybe try that?

I've been doing bodyweight for a while and I think I'd like to go back to the actual gym now that it's winter. I'll probably need a beginner routine since I'm barely past skelly mode, but I can't safely squat or deadlift rn due to really bad lateral pelvic tilt. Is there a respected beginner routine that I can do which won't require compound engagement of the posterior chain? I'm trying to solve the pelvic tilt but would still like to make gains in the meantime.

Rate Please

Mon
BP - 4x8
Dumbbell Bench Press 3x12
Row - 4x8
Dumbbell Curls - 3x12
Barbell Curl - 3x12
Squat - 1x8
Deadlift - 4x8
Pullups - 1x Failure
Pushups - 1x Failure

Wed
Barbell OHP 4x8
Dumbbell OHP 3x12
Row - 4x8
Dumbbell Curls - 3x12
Barbell Curl - 3x12
Squat - 1x8
Deadlift - 4x8
Pullups - 1x Failure
Pushups - 1x Failure

Fri
BP - 4x8
Dumbbell Bench Press 3x12
Row - 4x8
Dumbbell Curls - 3x12
Barbell Curl - 3x12
Squat - 1x8
Deadlift - 4x8
Pullups - 1x Failure
Pushups - 1x Failure

Tues, Thurs, Sat, Sun - Cardio

curious if there's anything huge i'm missing

Pull Push Lower Upper Lower

Pull -
[Deadlifts - i don't do these often, excuses excuses]
Pullups 5xAMRAP (usually able to go 13-9-7-7-7)
One Arm Lat Pulldown 3x5 1x8
Barbell Row 5x8
Dumbell Row 3x8
Shrugs (pyramid scheme, go up to a low rep max then go down holding at each rep for a count of 3)
Reverse Flyes (3x12)
4 sets barbell curls, 3 sets alternate barbell curls, lowering weight each time, alternating

Push
Bench 3x5, then 2x8
Incline bench 3x8
Flyes 3x8
OHP 5x5
Lat Raises 3x12
5xAMRAP (usually 12) tricep dips
2x8 french press (standing)

Lower
Squat 3x5, 2x8, 1x5 paused
Calf Raise 6x15
Back Extensions 5x12 (sometimes 3x12 and hamstring curl 3x12)
and then ab work, usually weighted crunches, side raises, etc

Upper
OHP 5x5
Lat Raise 3x12
Bench 5x5
Flyes 3x8
Pullups (5xAMRAP)
1-arm lat pulldown (3x5 1x8)
Barbell Row (5x8)
Dumbell Row (3x8)
Shrugs (as above)
Reverse Flyes (3x12)
Supersetting bicep and tricep work, in total:
5 sets tricep dips, 7 sets bicep work (4 regular bb curl + 3 alternate bb curl) and 2 sets of overhead tricep work (in total 7 sets of each, supersetting)

repeat of legs

Newbie

My buddy suggested:

Mon - Legs
Tues - Chest and tri
Wed - Flexibility and cardio
Thurs - back and bi's
Fri - rest
Sat - cardio light
Sun - rest

On what day do I do shoulders?

>>40354914

I feel you.
I had a moderate disc issue over a year ago. Mostly recovered, but you never 100% know

Granted, my current #s are higher than you at near 20kg less weight (and probably older than you) but odd & hard schedules are a bitch no matter what. What will fly for one person sinks another.

If your squat is stronger/cleaner than your DL, then do a FS on your squat day rather than DL stuff. Also consider pulling sumo; that shit actually helped my back more than anything except reverse hypers.

For DL, if you've never just pulled singes for a long period of time, consider it. I'm a big fan of "moderate" weight for lots of singles with low rest.

Overall, I'm a big fan of doing three things per day. The main lift for power/strength, an accessoryrepeat main lift for that pump, and an accessory for pump/cooldown. Simple, hit it hard, recover hard. Little fluff. Juicy is easy, strong enough to null out wear & tear is fucking hard

I could never do the lift, then opposite as a pump volume at my age, and it never did shit for me anyways. If I were you, I'd make one of the row days a variation in every way from the other, but maybe you've got a progression in mind; rows are always an excellent closer on a day. Also, love me some pyramid work, especially with short rest.

Good luck, stay safe.

>>40354567
Banana, water, maybe a piece of dark choco as motivation, but that's it.

>>40355902

Depends on what your exercise selection is.

If I set up a split like that, I'd probably do a ton of heavier OHP on the back day & superset that with pullups after the main lift (deadlidfts with a side of deadlifts), then pyramid some curls in. On the chest day, I'd do so lighter OHP work (DB if the other day was barbell) and maybe some pump work on an incline (varying the angle as needed to keep progress)

Or, go full body
M - squat, BW upper body, light DL
T - Bench, no more than 3 angles, moderate intensity, BW lower body
W - Yoga (I'm not fucking kidding) and BW for core
Th - DL, OHP, chinups
F - active recovery
Sa - bike, jog, whatever
Su - meal prep day

Don't go brosplit as a newbie if you have nothing as a base. Get stronger for better joints, then do a non-retarded split

>>40352477
DB flys are generally more dangerous, plus you don't need them to build strength and power. Machine flys will do perfectly well, especially for size

>>40356025
Thanks for the suggestions breh.
Yeah I need to cut. I just don't see the point until I've hit 1/2/3/4.
I'm 27.

I don't follow your reasoning with squat day. If my deadlift is the problem lift, surely more practice at the lift and more accessory work for my hammies/glutes is what I need rather than a front squat as accessory to my back squat. I might be misunderstanding you there.

I tried pulling semi-sumo last week and it felt fantastic. I only did a few sets for 60kg just to feel it out, but it felt so much more natural and, dare I say it, "functional". I'm just thinking of my job and picking heavy shit up off the floor (EMT - fatass patients), assuming a conventional position seems so much less comfortable and safe. I have no aspirations to PL competitively so I'm gonna use semi-sumo as an accessory for a few weeks and if it feels good then switch to it entirely. I'll revisit sumo as well as I haven't done that for ages. Might be even better.

RE 3 things per day, yeah I went back to the drawing board and tried to cut the volume down a bit. This is the revised plan...
Basically follows a heavy main lift, light accessory, moderate main lift.

As for having a day per movement I wanna try and keep it full-body because my roster wont be rotating. It'll be more random than that. I feel like I need to account for that by getting at least some work on every part each workout.

New plan...

Bench 531
Cable rows 3x8-12
SL hip thrust 3x8-12
Hamstring curl 3x8-12

Squat 531
Deadlift vol/var
Dips 3x8-12
Pullups
HLR 3xF

OHP 531
Bench vol/var
Cable rows 3x8-12
Lunge 3x8-12

Deadlift 531
Squat vol/var
Dips 3x8-12
Pullups
HLR 3xF

Pullups are just for extra volume and to get my numbers up. I'll just do clusters of 2-3 during rest periods. I've done that before with good results.

What do you guys think of the Wendlers 5/3/1 programme?

File: FB_IMG_1486779219371.jpg (32KB, 502x767px) Image search: [Google]

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Doing SS, a little over a month in. Already hitting a wall. I'm a bigger guy, so I'm eating on a caloric deficit (about 2000kcal a day). I'm 6'1" and weigh about 208lbs. So far, I squat about 160lbs, press 75lbs, deadlift 180lbs, a D bench 100lbs. Not impressive, I know. I just started to do reverse chin ups in order to get myself to eventually do full chin ups.

>>40338017
>3X5
>X5
No.
Always do at least 10.

>>40357575
Idiot

>Sunday: Weighted endurance day
Weight vest or leg weights are added depending on exercise.
Cycle 30 minutes
4x10 Push-ups; 1xF Push-ups
4x20 BW Squats, 1xF BW Squat
4x5 Pull-ups, 1xF Pull-ups
4x10 Leg raises, 1xF Leg Raises
4x5 Ring dips, 1xF Ring dips

>Monday: Rest day
Do nothing.

>Tuesday: Speed drills
>30 minutes of running on track
>Warm-up: 2 laps slow
>After 2 laps, do 2 laps fast
>After fast 2 laps, 2 laps slow recovery
>Repeat until 30 minutes is up

>Wednesday: Heavy lifting day
Cycle 30 minutes
2x5 Front squats, 1xF Front squats
2x5 Overhead Press, 1xF Overhead Press
1x10 Deadlifts, 1xF Deadlifts
2x5 Curls, 1xF Curls
2x5 Rows, 1xF Rows

>Thursday: 1 hour run
Run for 1 hour, medium intensity along path with lots of hills.

>Friday: Calisthenic variations
Sometimes I had in a weight vest or leg weights depending on the week
30 minute cycling
2x5 One arm push-up, 1xF one-arm push-up
2x5 Pistol squats, 1xF pistol squats
2x5 One arm pull-up, 1xF one-arm pull-up
3x30sec front levers
3x30 sec l-sits
3x1 minute bridges

>Saturday: Long, slow run
Depending on the day, miles will range between 12 to 20
Keep pace around 10:30 to 11:30 min/mile.

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planet fitness routine please, no other gyms in my area :(

Noob here.
Why do so many routines lack a dedicated ab exercise?
Is it just absorbed into more full body exercises like squats/DLs?

>>40349066

>military

what branch? active service here. maybe i can give some tips.

>>40351886
Days 1/2/3 = Days Mon/Wed/Fri

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Been going to the gym for about a month now, any tips? I feel like I should switch it up to SS or 5x5 though still making decent lifting gains right now.

Mon - Legs - squat, leg press, extensions, calf raises
Tues - Bi-Tri
Wed - Rest
Thurs - Back-deadlift, pullups, Rows
Fri - Chest-Bench, Incline Dumbbell, Flyes
Sat - Rest
Sun - Delts-OHP, front and lat raises, driving the car, flyes.

I do about 5-6 exercises per workout, above are just the general sets.

Currently 95 ohp, 165 bench, 185 squat, 225 deadlift.

>>40355454
Bump

I need criticism:

A: deadlift 1x5
Wide grip lat pulldown 4x10
Close grip lat pulldown 4x10
Seated rows 3x8
Hammer curls 4x10
Ez barbell curls 4x10

B: bench 3x5
Db bench 4x10
Incline db bench 3x8
Chest flies 3x8
2 tricep exercises 4x10 cant recall names

C: squat 3x5
Ohp 3x5
Leg curl 4x10
Hamstring curl 3x8
Shoulder fly 4x10

ABxCAxxBCxABxx

currently around 175, lifts at 125/215/325/355. Trying to get as strong as possible, with an emphasis on the powerlifting lifts. Eventual goal is to compete in a strongman competition this time next year.
Thinking about running this come summer. It's 5/3/1 for powerlifiting with joker sets, 7 week cycle instead of two 4 week cycles, BBB sets added for extra volume. The BBB sets are done opposite of the main lift, ie. 5/3/1 Squat, BBB Deads
Percentages are based off of the 90% TM
Week 1
5/3/1 Sets - 1x3@70%, 1x3@80%, 1x3+@90% 1x1@100%, Joker Sets for singles@105%+
BBB Sets 5x5@80%

Week 2
5/3/1 Sets - 1x5@65%, 1x5@75%, 1x5+@85%, Joker Sets for triples
BBB Sets 5x5@80%

Week 3
5/3/1 Sets - 3x5@75%, 1x3@85%, 1x1+@95%, 1x1@100%, Joker Sets for singles at 105%+
BBB Sets 5x5@80%

INCREASE TM

Week 4
5/3/1 Sets - 1x3@70%, 1x3@80%, 1x3+@90% 1x1@100%, Joker Sets for singles@105%+
BBB Sets 5x3@90%

Week 5
5/3/1 Sets - 1x5@65%, 1x5@75%, 1x5+@85%, Joker Sets for triples
BBB Sets 5x3@90%

Week 6
5/3/1 Sets - 3x5@75%, 1x3@85%, 1x1+@95%, 1x1@100%, Joker Sets for singles at 105%+
BBB Sets 5x3@90%

Week 7 DELOAD
1x5@40%, 1x5@50%, 1x5@60%
I havent thought about accessories much but I probably wouldn't add much, just a bit here and there to help build the rest.
Any thoughts? Suggestions? I'm a little worried about the weight being too much, although I'll be running this on a bulk and recovery from similar programs has been fine. I'm also a really big fan of the added volume over standard 5/3/1 and the extra frequency, twice a week is really nice, especially for bench

>>40356469

My reasoning is this:

On squat/DL, one will be subjectively easier for a person. Hopefully, that's also the one that you feel like you recover quicker from, and that you can get carryover to the other if you hit the volume/intensity enough. For me, if I DL enough but don't blow myself out of the water squatting, my DL will drag my squat up. Excessive volume on my problem lift (ie squatting) never did jack shit. Slow but steady progression did, and it damned well worked wonders once my back was mostly better but not completely there. You could be much different; I'll guess that like me you have at least an inkling of a backup plan.

As for sumo, I still can't pull conventional good. My best sumo attempt and my conventional best weren't that far apart, but hitting much more than BW conventional is iffy now. Granted, I've also developed hammie problems over the years, but the wider I go the easier it is on my back. You are like me in that you probably see lifting as prep for work, so whatever keeps you going might be your best DL stance even if it's not the "strongest" for you

I've got more than a few years on you, and like I said I feel you on jobs that have active components. I do feel that guys like us will be in stellar shape compared to our peers as we age, but only as long as we stay healthy. Doubly so for people in the medical field; my sister is a nurse and I've seen numbers on the prevalence of back injuries for nurses/EMT.

Good luck

>>40337960
what is 1234

>>40358266
why the close grip lat pulldowns?
also, 8 sets is a lot, i would just do lat pull downs and then pull up negatives
increase deadlifts to 3x5, only doing 5 deadlifts a week isnt going to help especially when you're only squatting once a week, on that note i would also add in some squatting on A days
what is the difference in hamstring and leg curl? i would replace both of those with glute ham rasies. also, add in either lat pulldowns or pull up negatives on C days, and either BB row or kroc rows
why the strange rotation? why not AxBxCxx?

>>40358146
switch to SS, finish up your linear gains. Dont listen to the people on here about it being a meme, it does what it's meant to do, it builds a solid strength foundation, after which you can direct more clearly. Whether thats powerlifting, getting strong as fuck, or looking good, you need a strong base to start from, and SS will do that
>>40357905
more or less. Also, most strength programs are based on getting you strong at BB movements, which you dont need extra ab strength for besides what you develop doing the lifts. Just add in some light ab work after your sessions if you care that much, i do mine after my lower body days
>>40356544
cutting and SS dont go well my man, look into some other programs, or try deloading and then coming back at SS. Its a hard road cutting and trying to gain strength, you may just have to focus on cutting and make strength gains sit back seat. Maybe try upping the weight every other session?

>>40356513
I'ma big fan, as long as you actually are at the end of your linear gains. Also, understand that progress is SLOW, but very steady, im on month 8 and ive never had to deload. You really need to read or be aware of changes made in beyond 5/3/1 though to get the most out of it, things like boring but big, first set last, and especially joker sets make the program a LOT better. Also, wendler is pretty light on accessory work, so consider adding in a bit more than he prescribes, although what he suggests for the basic 5/3/1 is very good (pull ups, dips, glute ham raises, etc.)

Is Coolcicada's PPLxPPL (+deads and abs on leg day) a good routine to follow? Been doing it for almost 2 months and I'm seeing some good progress

>>40358572
SS and cutting guy here. What else is there? Should I just progress Much more slowly? I don't even feel like I'm losing That much body fat. I'm probably still not dieting properly.

File: canditoLP.png (133KB, 705x707px) Image search: [Google]

133KB, 705x707px

Hows it looking, what should i change?

So am I going to lose those last thirty pounds?

Monday:(morning) jog 1 Mile fast
Jog 1 Mile slow

(Night) greyskull linear progress

Tue: jog two miles one fast the other slow.

Wed: same as Monday

Thursday: same as Tuesday

Friday: same as Monday

Saturday: shadow box and jump rope

Sunday walk three miles rest.

Is there anything else I should add/do ?

>>40358625
im not really sure, ive never had to cut so i dont personally know.
If you're not losing much body fat then add in more cardio. just run/jog/bike for 30-60 min after each workout, it'll help a lot. weight lifting doesnt really help you lose much weight, its diet and cardio that do.