(Advanced) program for posted for opinions and/or insipiration

>>42551586
>Tuesday:
- Bench 5x5 (nothing to add here)
- Back Squat 5x5 (I personally prefer LB)
- Chinups 3x6 (increase weight every week)
- Olympic DL/Clean DL 3x3 (See Klokov explaining the lift at 26:30 here: https://www.youtube.com/watch?v=a2tycd7W0oI&t=1938s. I tried it recently and it's amazing for the traps and the lower back)
- Incline DB 3x8 press (Nothing to add here)
- Bicep exercise of your choice 3x6-8 (Use high weight)
- Calves (if you want)

>Thursday
- Clean 4x1 (These aren't really necessary considering the rows and DLs but I find them fun)
- OHP 5x5 (nothing to add here)
Front squat 5x2-3 (nothing to add here)
- Row 5x5 (nothing to add here)
Negative, snatch grip DL 3x5 (it's called negative right?)
- Dips 3x6 (nothing to add here)
- Skullcrushers 3x8 (nothing to add here)
- Calves (if you want)

>Saturday
- Bench 5x5 (nothing to add here)
- Squat 5x5 (nothing to add here)
- Row 5x5 (nothing to add here)
- Clean DL 3x3 (again, see the vid linked above) OR normal DL 5x3x1.
- Incline DB press 3x8 (nothing to add here)
- Calves (if you want)

>Sunday
- Hang cleans or regular cleans 4x1 (Probably not necessary)
- Front squat 5x2-3 (nothing to add here)
- OHP or push press - 3x5 (You may want to just stick with OHP. I just enjoy push press from both front squat and back squat position)
- Chinups 3x6 (nothing to add here, except you increase you weight every week as mentioned above)
dips 3x6
- Lateral raises 3x10 (nothing to add here)
- Bicep exercise of your choice 3x6-8 (nothing to add here)
- Skullcrushers 3x8 (nothing to add here)

If you need to skip a workout, try making sure it's the one on Saturday or Sunday. If it's the Saturday one, you'll want to perform the Saturday workout on Sunday instead. If it's the sunday workout, you just skip it.

I'll be trying this program for the next weeks and hopefully I'll see an increase in strength (and aesthetics). If some of you want, I can give you an update in a month or so.

>>42551590
I can see I missed some "-", sorry about that.

Feel free to ask if something needs clarification.

>>42551586
Stats? Also mirin

>>42551619
Pls respond

>>42551619
>>42551654

>Squat: 4plate (180 kg) for 5x5. Last time I tested 1 RM it was 5 plate (220 kg).
>DL: Last time I tested 1RM it was 6½ plate (280 kg)
>Bench: 3plate x 3 (not sure what my 1RM is)

My OHP is pretty shit, since I've always neglected it, which I'll be trying to remedy now. It's probably at best 1½ plate (80 kg) for 5 reps.

>>42551698
Nice. I have noticed that there is no Work for abs or core in general in the program but your core looks pretty >solid. What gives?

>>42551756
You can add it if you want, I am just always too lazy to do any.

As far as my own core goes, it's from doing the mentioned exercises. I guess the ol' meme about squat, DL etc. buildings abs holds true.

Candito's intermediate is pretty sexy.

>>42551835
Is this similar, or what are you implying? I don't really follow him

>>42551791
Cool man.

Im on SS at the moment and basically a beginner, so i probably wont try this right away' but ill screen cap and look at it again in half a year or so.

Have you followed a program or what had been you Main routine? Also natty?

>>42551586
>>42551590
didn't read, just do n-suns

>>42551958
Never really followed an actual program like SS, madcows 5x5 etc. I kinda wish I had when I was a beginner, since I basically had no clue what I was doing during my first couple of years of training.

In recent time I've mostly been doing a push/pull routine for 4-5 times a week but I've been wanting to try something new, hence this post.

>>42551974
No, I wanna be a special snow flake and design my own.

If my turns out to be badly, I'll check it out though.