Ctrl+z no routine rate thread. I'll start. Pic related

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>>41093964

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>>41093964

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>>41093964

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>>41093964
Kinda looks like mine
Try some snatch grip deads

>>41093964
>Doing alternate days of bw chins and pushups at home all day like in greyskull book

I don't have the book, didn't realise we were supposed to do this

tell me in full detail?

how many sets, how frequently?

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>>41093964

>>41094228
Pdf here http://libgen.io/get.php?md5=B4156B16DA4B312C59B0F2EA0A26283E&key=F3PFTZDNU9P77CG7

It's the frequency method chapter

Every day, don't go to failure.

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Variation of a greyskull routine. For intermediates. Size+Strength focus.

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>>41094399
Also have a 4day version I was working on.

>>41094399
Intermediate? Size + strength? Did you post the right image? Ops is better than that and he's clearly retarded

>>41095161
Kek

>>41094342
>libgen is blocked by the uk government

kikes

>>41095437
Where would you like me to upload it to,

>>41095437
>>41095712

I put it here

https://www.docdroid.net/xW1lyHu/john-sheaffer-the-greyskull-lp-second-edition-villain-publishing-2012.pdf.html

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Push 1: Intense OHP & Volume Bench
Overhead Press - 1x3 - Working up to a top set of 3 reps, hopefully new pr.
Bench Press - 3x5 - 85% of 1x3
Incline Bench Press - 4x8-12
DB Side Raises - 4x8-12
Tricep Pushdowns - 5x8-12

Pull 1: Intense Deadlift.
Deadlift - 1x3 - Working up to a top set of 3 reps, hopefully new pr.
DB Row - 4x8-12
Seated Row - 4x8-12
Lats Pulldowns - 4x8-12
Ez-Curls - 5x8-12

Legs 1: Volume Squat.
Squats - 3x5 - 85% of 1x3
Leg Extentions - 4x8-12
Leg Press - 4x8-12
Leg Curls - 4x8-12
Hanging Knee Raises - 4x8-12

Push 2: Intense Bench & Volume OHP
Bench Press - Working up to a top set of 3 reps, hopefully new pr.
Overhead Press - 85% of 1x3
Incline Bench Press - 4x8-12
DB Lateral Raises - 4x8-12
Tricep Pushdowns - 5x8-12

Pull 2: Pendlay Row.
Pendlay Row - 4x8-12
DB Row - 4x8-12
Seated Row - 4x8-12
Lats Pulldowns - 4x8-12
Hammer Curls - 4x8-12
Ez-Curls - 4x8-12

Legs 2: Intense Squat
Squats - Working up to a top set of 3 reps, hopefully new pr.
Hack Squats - 4x8-12
Leg Press - 4x8-12
Leg Curls - 4x8-12
Hanging Knee Raises - 4x8-12

>>41095900
A lot of wasted effort here. K.i.s.s
What do you look like?

>>41093964
>Ctrl+z

Doing 5/3/1 BBB variant sans squats. Have a hip impingement so I cant do anything that really uses my hip flexor
Cutting too

Day 1:
>OHP: 5/3/1
>DB bench: 5 x 10
>Chinup: 5 x 10
>Leg extension: 4 x 10
>Leg curl: 3 x 20
>Hammer curll: 4 x 8
>Rowing machine

Day 2:
>Deadlift: 5/3/1
>Romanian Deadlift: 4 x 8
>Incline DB bench: 4 x 12
>Face Pulls: 4 x 12
>Calf Raises: 3 x 20
>Rope pushdown: 3 x 15
>Rowing machine

Day 3
>BB bench: 5/3/1
>OHP: 5 x 10
>Pullup: 5 x 10
>Leg curl: 4 x 10
>Leg extension: 3 x 20
>Bicep 21s x 3
>Rowing machine

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>>41093964
>>41094227
Try to fit a set or two in of hamstring work in, it will help you greatly in the long run
>>41094399
Triceps my man
>>41095900
I don't get the point of this. Grind for PRs? Leg Press is also a shitty exercise, find an alternative

Rate my dumbass Leg and Chest day

I'm running a fairly standard Greyskull with a couple of plug-ins.

Day 1

Bench/OHP 2x5, 1x5+
Squats 2x5, 1x5+
Chin-ups 2xFailure
Face pulls 2x10-15

Day 2
Bench/OHP 2x5, 1x5+
Deadlift 1x5+
Seated dumbell overhead press 2x8-12
Kroc rows 2x15-25

Day 3
Bench/OHP 2x5, 1x5+
Squats 2x5, 1x5+
Lateral raises 2x8-12
Hammer curls 2x8-12

>>41096438
What are you using to track your workout,

Any opinions on the AllPros workout from the bodybuilding forums?

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Texas Method Bodybuilding Variation

M - volume 1
5x5 Squat
5x5 bench/ohp
3x8-10 push assistance
3x10-15 push assistance
2x15 Tricep Push downs

T - volume 2
5x5 pendlay row
1x5 deadlift
5x5 weighted pull ups
5x8-10 pull downs
5x10-12 bent over or t bar rows

R -Deload
3x5 OHP/bench deload
2x5 squat deload
2x5 pull up deload
light stair stepping - GPP

Sat - Intensity
1x5 bench/ohp
1x5 Squat
1x5 deadlift
1x5 pullup
biceps curls and traps

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>>41093964

>>41093964
Canditio's lp modified
ABxCD
A
Squat 3x6
Deadlift 2x6
Lep press 3x8
ab/adductor machine superset 4x12

B
Push Press 3x6
Weighted chins 3x6
Weighted dips 3x6
cable rows 3x6
lateral raises 3x8
rope pushdowns 3x8
preacher curls 3x8

C
Paused squat 6x4
Paused DL 6x4
Leg press 3x12
Ab/adductor machine superset 4x12

D
Strict military press 6x4
Weighted chins 6x4
Weighted dips 3x12
Cable rows 6x4
Lateral raises 3x12
Rope pushdowns 3x12
Preacher curls 3x12

>>41096674
why push press?
I did push press for a long time in hopes to increase my OHP. All it did was increase my push press
It is a really good mass builder for triceps too I guess

>>41096515
this actually sounds pretty nice, i might try it. thanks anon.

What is your experience and progress with this routine?

>>41096674
Kek

>>41096755
Very well so far. You can definitely hit a new PR every couple of weeks, sometimes every week if everything goes well, depending on the exercise.

I've ran it mostly during a cut though, I bet it is GOAT on a bulk. But even during a cut, i've put on strength. Might be harder now that I'm deeper into the cut.

The combination of intensity and volume with a light deload is where it's at bro.

>>41096809
I'm quite far into my cut too and was having less and less will lately to train. Would usually stop midset last few weeks.. Maybe i need a new routine so i'll try this.
Thanks brah

PPL MTWxFSUx

Push
3x5 Dumbell Bench
3x8 Incline Dumbell Bench
3x5 Weighted Dips
3x15 Chest Fly
3x5 OHP
3x8 Side lat raise
3x8 Front Delt Raise
3x8 Skull Crushers
3x8 Rope Pull Downs

Pull
Weighted Pull Ups 3x8
Weighted Chin Ups 3x8
Pendlay Rows 3x5
Lat Pulldown 3x8
Deadlift 3x5
Facepull 3x10
Dumbell Bicep curl 3x10
Preacher Curl 3x8
Shrugs 3x15

Legs
Squat 3x5
Lunges 3x10
Hack Squat 3x10
Hip Thrusts 3x8
Kickback 3x8
Calf Raise 4x15

HIIT every other day, abs every day

>>41096465
I use simpleworkoutlog.com. It's pretty barebones as you might imagine but it does it's job.

>>41097226
* Three days in a row, rest, three days in a row, rest

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on my restdays i do things lik swimming running
bouldering or fighting for 1-2 hours and do active regeneration also i randomly do some pistol squats with my left leg randomly over the day because i noticed its pretty weak

Started the gym just over a month ago with a buddy who has been going for years, no idea if his routine is good but I've just been following his lead until I've got a bit of strength I can work with. (If my names for exercises are incorrect I can clarify)

Arms
3x10 Pullups
3x10 Weighted Rows
3x10 Curls
3x10 Cable machine Curls
3x10 Tricep Pushdown
3x10 Seated Chest Press

Legs
3x10 Squats
3x10 Deadlifts
3x10 Leg Press
Dumbell Lunges

Cardio
Running + Spin machine

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Day 1: Volume Pressing + Volume Squats
Bench Press - 5x5 @ 90% or Overhead Press - 5x5 @ 90%
Pendlay Row - 3x5
Squat - 3x5 @ 90%

Day 2: Volume 2n Pressing + Intensity Deadlift
Overhead Press - 3x5 @ 90% or Bench Press - 3x5 @ 90%
Power Clean - x3, x2, x2, x1, x1.
Deadlift - 1x3 @PR

Day 3: Intensity Pressing & Intensity Squat
Bench Press - 1x3 @PR or Overhead Press - 1x3 @PR
Kettlebell Swings - 3x10
Squat - 1x3 @PR

Alternating Presses, Back exercises for mobility and explosiveness, often throw in curls or lateral raises for the fun of it.

>>41097791
Cool, lifts?

>>41097226
Rate anyone? Rep range ok? Am I over training anything?

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Is it worth it buying the Sheiko app? I'm really just trying to progress in my lifting total, pic related are my current 1RMs. (I'm training at +10lbs squat and +25lbs deadlift, though these are my actual 1RMs)

Any other routine recommendations? I'm kinda stuck deciding what routine to pick.

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>>41093964

Routine Question:

As long as progress is continuing, is there anything unhealthy about doing bench and OHP on back to back days twice a week:

Bench/OHP/Rest/Bench/OHP/Rest/Rest

???

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Squats
Bench Press
Assisted Chin Ups
Leg Press
Dumbbell Shoulder Press
Cable Seated Rows
Palloff Press
Dumbbell Flies
Deadlift
Romain Chair Leg Lifts
Barbell Curls
Skullcrushers
3 x 45 second planks

All exercises are 3 sets of 10 reps unless otherwise noted. I do the whole routine every second day + 160km (~100mi) of cycling per week for cardio.

>>41094227
Man, where is A2?

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Is there a good routine that uses only barbell. I don't want to buy dumbbells.

>>41097226
I like this

A Day

Bench Press
Squat
Seated Military Press
Pull-ups
Romanian Deadlift
Wrist Roller/Farmer's Walks


B Day

OHP
Deadlift
Clean/Row
Dip
Calf-Raises
Bicep/Tricep Isolation (Ex. EZ curl and skull-crusher)

A*B*A*B*

Rest days are set up a bit weird but I want time to recover and I plan on doing some running. Oh and abdominal workouts after A and B days.

What do you think /fit/? Am I missing anything? Rest days out of place?

>>41099219
Or I could do it

AB*AB**

But I don't know where I would fit my running in. I hate running but I have to get a 13 minute 2 mile.