routine thread

>>40711427
Thanks lad

Reg 5x5

A
https://docs.google.com/spreadsheets/d/1ns75R4epdqfYBX6C43UiCQCXzi2l8ujc3j2PTp5iEVA/edit?usp=sharing

B
https://docs.google.com/spreadsheets/d/1A_qgYlsaiPa8H1iUHZ9rBQko6hq-Twgh3IWyuLBigO0/edit?usp=sharing

>>40711350
>he only jumps rope for 10 mins
Cute

>push
6x5 bench/3x3 bench (alternating)
3x8 ohp
3x8 DB bench
3x10 tricep pushdowns

>pull
5x3 power cleans
~30 chins/3x8 DB row (alternate)
Rear delts
3x10 reverse curls
1x5 squat

>>40711742
Jumprope is boring, sometimes i skip it and just do 20 minutes of shadowboxing

>>40711882
listen to music or put on a tv show

>>40711771
>one set of squats a week

>>40712007
Twice, I should have put
PPxPxPx

I got my deadlift up to 335, and really don't care about legs. Yes I'm a faggot.

bumparu

monday - leg press, upper chest, tricep lateral head

Tuesday - Lat pulldowns, rear delts, traps

Wednesday - off

Thursday - Bench press, Tricep long head

Friday - Rows, biceps, side delts

Saturday - off

Sunday - repeat


By splitting certain muscle areas into two different days allows more growth for both areas of the muscle because you're able to prioritise on an exercise. Splitting upper chest and middle/lower chest on two different days I believe is one of the crucial ones.

>>40712153
>By splitting certain muscle areas into two different days allows more growth for both areas of the muscle because you're able to prioritise on an exercise

do any great body builders do this?

and also do any natty body builders do this?

File: Screen Shot 2017-03-14 at 3.56.59 PM.png (64KB, 1237x500px) Image search: [Google]

64KB, 1237x500px

Rate my routine /fit/. I cant squat or deadlift cause of a bulging disc in my lower back. But i do hyper extensions and the vag cruncher with weighted lunges which works alot of the secondary muscles squats and DL work.

>>40712153
Not sure if anyone else does it desu. I just figured it was the single best way to reach progressive overload in ALL my exercises, not just the one's I start off with, like starting off with skull crushers for the long head of the triceps but then letting my rope pull downs suffer which targets the lateral head of triceps. Same with upper and lower chest, and to a degree back too.

>>40712209
How is it that there is at least one guy who has a bulging herniated disc in these threads?

No offense but it occured to me that it might have something to do with people doing too many squats and didddlies.

any other explanation?

>>40711350
>shadow boxing

stopped reading

>>40711350
you've made a routine for people who do martial arts 3 times a week already. my initial thought would be that it should be something like texas method but that takes into consideration that your recovery will be affected by sports practice.

however you've more than doubled the volume of texas method on volume day. you've also taken out explosiveness (read power cleans), which is an essential part of strength training for athletes. i don't know a lot about boxing but i know you'll do better if you're explosive.

imo, you're far better off just doing texas method. add a day of cardio if you must but know that it will dig into your recovery.

texas is in it's basics

monday:
squats 5x5 @ 80%
press/bench press (alternating every week) 5x5 @80%
power clean 3x5

wednesday:
squats 2x5 @ 65%
bench press/press (the one you didn't do monday) 3x5 @ 65%
support exercises such as GTR or back extensions

friday:
squats 5RM
press/bench press (same as monday) 5RM
diddlies 5RM

*%s are of friday's weight
*friday's weight is a new 5RM, so add 1kg or so from your last 5RM
*presses alternate so if you did bench monday and friday one week, you do press monday friday next week.

>>40711350
ABABABx

A
Chin-ups 5x5 weighted
Deadlift 5x5
Squat 2-3x5
Seated/standing calve raises 5xlimit

B
OHP 5x5
Dips 5x5
Captains chair 5xlimit
Sit-ups 5xlimit

I'm planning to run this when I'm done cutting. It's mostly hypertrophy with a bit of linear progression.

Monday: Lower 1
Squat 3-4x6-8
SLDL 3-4x6-8
Leg press 2-3x8-12
Hamstring Curls 2-3x8-12
Crunches 2-3x8-12
Leg/knee raises 2-3x8-12
Calf raises 4-5x12-15

Tuesday: Upper 1
Barbell Bench Press 3-4x6-8
Bent-over rows 3-4x6-8
Dumbbell OHP 2-3x8-12
Dumbell incline press 2-3x8-12
Cable rows 2-3x8-12
Lateral raises 2-3x8-12
Biceps 1-2x8-12
Triceps 1-2x8-12

Thursday: Lower 2
Deadlift 3-4x6-8
Front Squat 3-4x6-8
Weighted Back extensions 2-3x8-12
Leg extensions 2-3x8-12
Crunches 2-3x8-12
Leg/knee raises 2-3x8-12
Calf raises 4-5x12-15

Friday: Upper 2
Barbell OHP 3-4x6-8
Chinups 3-4x6-8
Dumbbell Bench Press 2-3x8-12
Behind-The-Neck Press 2-3x8-12
Lat Pulldowns 2-3x8-12
Dumbbell Incline flyes 2-3x8-12
Biceps 1-2x8-12
Triceps 1-2x8-12

I plan to add weight to the heavy compounds every time I hit at least 6 reps on the 3rd sets. Anyway, thoughts?