Rate'em lads.
![14477912106100[1].png](https://i.imgur.com/cWWwieV.png "14477912106100[1].png")
This is mine (calls MYx8). Any opinions? What to add/remove?
>>34976244
0/10
THIS IS MADCOW 5x5 the cheat rows are the only thing in doing that rep range on,
Tuesday:
Squat / Bench press / Cheat Rows (3x5 warm-up, 1x5 heavy, 1x20+ final)
5x10 CGBP
5x10 DB Bench
Thursday:
Squat / Military press / Deadlift
5x10 DB Military Press
Arbitrary number of Pull-ups
Saturday:
Squat / Bench press / Cheat rows (3x5 warm-up, 1x5 heavy, 1x20+ final)
5x10 Lying Tricep Extensions
Arbitrary number of Ab-Rollouts
Bumpo.
Blimp.
Bodybump.
>>34976244
A: squats 5x5 building to 80-90% max
OHP samt reps
B:deadlift 5x5 build to 80% Max Them that 3x5
Benchpress 5x5 build to 80% max
Do assisted chin ups 3x5 and dips 3x5 two Times a week after main lifts are Done and lower back raises once a week,try to take hour long walks on rest days but procrastinate way Too often til its Too late
>>34976244
Doing Golden Six atm. Making some good gains and threw in some rows
>>34976244
A: squats 5x5 building to 80-90% max
OHP samt reps
B:deadlift 5x5 build to 80% Max Them that 3x5
Benchpress 5x5 build to 80% max
Do assisted chin ups 3x5 and dips 3x5 two Times a week after main lifts are Done and lower back raises once a week,try to take hour long walks on rest days but procrastinate way Too often til its Too late
>>34976537
Fuck didnt realise first one got posted
>>34976244
Doing the one on the left.
Bump \o/
A:
Squats 5x5
Press 5x5
Curls 3x10
Abs 3xF
B:
Deadlift 10x1
Bench Press 5x5
Calves 3x10
Pullups 3x10
C:
Squats 10x1
Press 5x5
Curls 3x10
Scullcrusher/Narrow grip bench press 3x10
D:
Bent Rows 5x5
Bench Press 10x1
Dumbbell Flies 3x10
Lateral Raises 3x10
E:
Squats 5x5
Press 5x5
Curls 3x10
Abs 3xF
F:
Bench Press 5x5
Dips 3x10
Calves 3x10
Pullups 3x10
ABCDEFx
High Frequency Workout
5x5 are ramped up sets with one top set of 5
10x1 are performed at 90% 1RM
rest periods are 60s
Workouts should not take longer than 45min
Cum on, lads!
AxBxCxDxx
A,C = Pull
B,D = Push
A
1xF Barbell Overhead Trunk Rotation
1x5 Barbell Deadlift
3x5 Barbell Bent-Over Row
3x5 Barbell Upright Row
3x5 Dumbbell Flat Bench Reverse Flyes
3x5 Barbell Biceps Curl
B
1xF Barbell Overhead Trunk Rotation
3x5 Barbell Full Squat
3x5 Barbell Flat Bench Press
3x5 Dumbbell Flat Bench Flyes
3x5 Barbell Seated Overhead Press
3x5 Dumbbell Triceps Extension
C
1xF Barbell Overhead Trunk Rotation
1x10 Barbell Deadlift
3x10 Barbell Bent-Over Row
3x10 Barbell Upright Row
3x10 Dumbbell Incline Bench Reverse Flyes
3x10 Barbell Biceps Curl
D
1xF Barbell Overhead Trunk Rotation
3x10 Barbell Full Squat
3x10 Barbell Incline Bench Press
3x10 Dumbbell Incline Bench Flyes
3x10 Barbell Seated Overhead Press
3x10 Dumbbell Triceps Extension
Wake up!
AxBxAxx
A
Bench 3x5
Bench 2x10 (50% of max)
Dips 2x8-12
Squat 3x5
Pendlay rows 3x5
Yates rows 2x8-12
Skull crushers 2x8-12
B
OHP 3x5
OHP 2x10 (50%)
shrugs 2x8-12
DL 1x5
BB-curl 2x10-15
Lateral raises 2x10-12
Please rate its a GSLP modification. are the 50% 2x10 pointless?
>>34976894
And calf raises after squats same weight of squat 2x20
>>34976731
I think you should fo standing OHP so you get a stronger lower back.
>>34976253
Bump to my question!
>>34976253
Grab some creatine if you can't do this much volume normally.
Also change deadlifts to 3x5 or do 5 3 1 increasing the weight (say 5x120kg, 3x140kg, 1x160kg).
>>34977143
Aw fuck I left the deadlifts in twice. Don't do squats and deads on the same day and don't do two lots of deadlift sets.
>>34977004
I lift at home and don't have the ceiling height to do standing OHP
>>34977143
Wew, i'll think about it.
>>34977170
Thats a shame
>>34976894
Any r8s?
>>34977176
Just mess the order around until you can get the most out of each exercise.
For example, benching really tires me out for OHP, so I try OHP first, or do an exercise that doesn't involve shoulders to give them a rest before doing OHP.
Might wanna chuck in some flys for a more fully developed chest.
>>34976244
What is best PPL?
Upper/Lower (GZCL method)
ABxCDxx
A: Upper Bench
Bench Press: 5x3
Incline DB Press: 4x6
DB Row: 4x6
Lat Pulldown: 3x10
DB Overhead Triceps Extension: 3x12
superset
DB curl: 3x12
B: Lower Squat
Squats: 3x4
Romanian Deadlift: 4x6
45° Leg Press: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12
C: Upper OHP
OHP: 5x3
Close Grip Bench Press: 4x6
Chin ups: 4x6
Seated Cable Row: 3x10
Face pulls: 3x12
Lateral DB Raise: 3x12
D: Lower Deadlift
Deadlift: 3x4
Squats: 4x6
Calf Raises: 4x8
Seated leg curl: 3x12
Hanging Knee raise: 3x12
>>34976244
Rate pls
Running HST by Brian haycock for offseason bulking. Easy to follow and in and out fast. Not for fans of high volume though
Is anybody doing Texas method here? Any opinions on it?
>>34979079
>no calf isolations
shit
>>34979079
Blahahahaha/10
>>34979150
I've been doing TM for my squat and deadlift for 2 months now. I still haven't failed a single intensity day, so they've both gone up around 40 lbs for my 5RM while eating at a ~300 cal surplus.
>>34979201
Is OK if I replace power cleans with bent over rows?
Full-body Routine:
3x5 Bench Press
3x5 Pullovers
3x5 Lateral Raises
3x5 Military Press
3x5 DB Press
3x5 Bent-over Rows
3x5 Weighted Back Extensions
3x5 Squats
3x20 Weighted Calf Raises
3x5 DB Bicep Curls
3x5 BB Bicep Curls
3x6 Skull crushers
3x5 Tricep Extensions
2x50 Decline Crunches
Problem is that my gym doesn't have a squat rack or a bench press station, so I'm forced to do those on the Smith Machine. What are some replacements I can do?
>>34979779
Oh, and it's ABABAXX with A being the Full-body Routine and B being cardio day, with the goal in mind to have slow lean gains.
>>34979779
oh god, prepare for the incoming comments.
Candito 6 week
>>34979779
>>34980000
QUADS OF TRUTH FOR KING CANDY TOE
>>34979805
>>34980034
I wish people would say what's wrong with the routine rather than shitposting. I'm moving from a 3x8 routine to 5x5 and I'm getting my compounds in (apart from deadlift because that's impossible to do here)
>>34976894
I want to do Boring But Big, but I'll fuck it up/10. Why two different types of rows one after another? Why DL and squat mid workout?
>>34980061
if serious and not a troll: waaaaaaay to much volume, you're better off following a proven routine written by someone who does know how to write a decent program
>>34979779
Jesus christ.
A) Too much shit. Way too much. You won't make any progress becuase you are wasting time and energy on redundant shit.
B) You overdo it. Having 3 big compounds in one workout is borderline retarded.
C) Change gyms. A place with no squat rack isn't a gym
D) Do SS you fucking retard
E) Read the sticky
>>34980061
sorry lol, I just saved that and wanted to use it my bad.
You don't appear to be moving to a 5x5 routine as everything you listed is 3x5
Also too much volume son
Also the reason that it's not wise to do isolation movements (curls, SC, etc) in a low rep-range is that to get the most out of that rep range you gotta go heavy. so heavy in fact, that you're placing an unreasonable load on your joints. It's ok to do this with compounds as the load is spread out over several joints, but isos done in that rep range... Well you might just fuck urself up son.
>>34976244
A do
B shit
C until
D I'm
E tired
>>34980159
>>34980166
So if I were to do 1 compound per workout (3 days is perfect) and lower weight/increase reps on my isos, what else would I have to do in order to unfuck this shit up?
And speaking of established routines, is there one that could fit my 3-day format and not wreck shit up? Uni and work are very invasive in my lifting life.
>>34980297
DO SS YOU RAGING TWAT
Trying to do something different since I was getting bored with my old routine (and not really seeing any gains either). Is this a decent routine?
A:
Preacher Curls 4x8
Reverse EZ Bar Curls 4x8
Skull Crushers 4x8
Overhead Triceps Extensions 4x8
Seated DB curls 4x8
Forearm Curls 4x8
Shoulder Shrugs 4x12
Sit ups 4x25
B:
Bench Press 5x6
Pull ups 4x8
DB Press 4x8
Cable Row 4x8
Shoulder Press 4x8
Dead Lifts 3x8
Shoulder Shrugs 4x12
Sit ups 4x25
C
Rest
D
Rest
E (Super set day)
Hammer curls x Standing DB curls 3x8
Dips x DB Triceps extensions 3x8
Skull crushers x reverse EZ bar curls 3x8
Deadlifts 4x8
Sit ups 4x25
F (Superset day 2)
Bench Press x DB flies 4x8
Pull Ups x DB Rows 3x8
Shoulder Press x Shoulder Flies 3x8
Shoulder Shrugs 4x12
Situps 4x25
G: Rest
>>34980159
>3 big compounds in one workout is borderline retarded
>do SS
>>34980309
What am I, a Nazi?
SS was the first program I ever did
>>34980316
Holy shit are you kidding? Please be a troll.
>>34980342
Ok, shit phrasing. Three big compounds with that many accessories. That workout's gotta last like 2 hours.
>>34980349
Then move to Texan Method?
>>34980349
not him but
>implying I didn't cry like a bitch at the end of that movie
>>34980364
Not a troll, senpai-son. Trying to get advice on my routine rather than have asshats shitpost about it.
>>34980367
Will definitely look into that. Current program is giving me gains, but I'm up for new stuff if it's more effective.
>>34980375
Oh it's a great movie altogether. I'm rewatching it right now and this guy is a gem.
>>34980097
Rows because my back is lacking. DL and Squat after the OHP/Bench because I want to concentrate on them and if I do them last my back will be tired.
>>34980097
>>34980461
And if my routine is bad, what would you recommend?
So this is it.
A:
Squatz 3x8
Binch 3x8
Row 3x8
Close grip bench 2x10
Chest flys 2x12
Calf raises 2x12
B:
Doddylift 3x8
Lat pulldown/pullups (when i'll be strong) 3x8
Overhead Press 3x8
Facepull 2x12
Deltoid fly 2x12
Bicep curl 2x10
Any thoughts?
>>34981248
I forget schedule
AxBxAxx
BxAxBxx
