Friend and I are putting some money on who can make the most gains this summer
Categories to win are:
total weight moved over the summer
most improved (most relative gains)
and winner of challenges
The first two categories will be determined by doing 531 2 days a week, specifically:
A:
squat 531 with backoff sets
incline bench 531 with backoff sets
10x5 chins
B:
Deadlift 531 with backoffs
ohp 531 with backoffs
5x10 db rows
Then the third category will be detemrined by the challenges (1 day a week):
front squats in 5 minutes
100 reps in a lift for time
30 c&j with 135
21-15-9 Thruster/chin-up
heavy singles on the minute for time
For time: 100 chin-ups 100 pushups 100 lunges 100 second plank
Farmers walk hold for time
Max muscle Snatch
Max dumbbell clean and push press
A
flat bench 5x10
dumbbell rows 5x10
curls 5x10
tricep pull downs 5x10
face pulls 5x10
B
Dips (weighted) 5x10
flat dumbbell flies 5x10
cable rows 5x10
pull-ups 5x10
lat pull down 5x10
xAxBxAB
Can't do serious incline lifts due to shoulder and back problems, and can't squat or deadlift due to back and knee problems from sports injuries. In theory I could start deadlifts and squats but if I fuck up on form it can be worse due to injuries
Criticism? Should I just start fresh?
>>36395194
why dont you try to fix whats wrong with you instead of avoiding it? i had a shoulder injury that sidelined me for 10 months and i can now ohp 140.
>>36395241
Because a doctor has told me that I shouldn't do heavy inclined lifts until everything has healed, I plan on doing them eventually, its just that I'm limited for now
A.
Squats 10x3
Flat bench press 3x10
Dips 3x failure
Incline BP 3x10
Skullcrushers 3x10
B.
Chinups 3x failure
THE press 3x10
Lat pulldowns 3x10
Rows 3x8
Biceps Curls 3x10
Crunches 3x failure
ABxABxx
pls rate
>>36396119
Change incline bp to dumbbell incline.
Also why no deadlifts or rdls at least?
A
Broad Jump 4x5
Power Clean 5x5
Back Squat 5x5/3x3/3x2/3x1 + 3x3
OHP 3x3/4x3/5x3/6x3
Weighted Dip 3x8/5x5/3x3/Fx1 + 1xF
Weighted Pull-up 4xF
B
Star Jump 4x5
Hang Clean 3x3
Clean High Pull 3x3
Front Squat 3x3/4x3/5x3/6x3
Good Morning 5x8/4x10
Incline Bench 5x5/3x3/3x2/3x1 + 1x8-10
AxxxBxx
I do HIIT after workouts when I feel like it and judo 3x/week.
Thoughts?
>Day 1: Back and Biceps
Deadlift 5 x 5
Chin-ups 2 x 10
Bent-over BB Rows 3 x 10
BB Curls 5 x 10
>Day 2: Chest and triceps
Bench Press 5 x 5
Wide-grip Dips 2 x 10
Incline Flyes 2 x 10
Narrow-grip bench press 5 x 10
>Day 3: Rest
>Day 4: Legs
Squats 5 x 5
Leg Press 2 x 10
Lunges 2 x 10
SLDL 5 x 10
Leg Curl 2 x 10
>Day 5: Shoulders and Calves
Military Press 5 x 5
Lateral Raises 3 x 10
Standing Calf Raise 3 x 10-15
Seated Calf Raise 3 x 10-15
>Day 6 & 7: Rest
>>36396677
Why do you go to failure? Or why do people go to failure on some exercices but not on others? What is the logic behind it?
Bro split masterrace here. High volume, low frequency is the key
>Monday: Back
Deadlifts 5×11-13
Lat Pull Downs 4×11-13
Bent Over Barbell Rows 4×11-13
Underhand Pull Ups 3×11-13
Seated Cable Rows 4×11-13
Overhand Pull Ups 1 set to failure
>Tuesday: Chest
Incline Dumbbell Fly’s 4×11-13
Incline Barbell Bench Press 5×11-13
Machine Fly’s 4×11-13
Bench Press 5×11-13
Cable Fly’s 3×11-13
Decline Machine Press 4×11-13
Push Ups 1 set to failure
>Wednesday: Cardio
Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)
>Thursday: Legs
Leg Press 5×11-13
Leg Extensions 5×11-13
Lying Leg Curl 5×11-13
Donkey Calf Raises 6×11-13
Squats 4×11-13
Walking Lunges to failure
>Friday: Arms
Seated Preacher Curls 4×11-13
French Curls (on decline) 5×11-13
Standing Hammer Curls 4×11-13
Tricep Pushdowns 5×11-13
Heavy Barbell Curl 3×11-13
Seated Overhead Tricep Extensions 3×11-13
>Saturday: Abs
Cable Crunches 4×11-13
Arm & Leg Raises With Exercise Ball 4×11-13
Alternating Leg Ups 4×11-13
Running Plank 4×11-13
Torso Twist with Medicine Ball 4×11-13
Alternating Toe Touches 4×11-13
Hanging Leg Raises 1 set to failure
>Sunday: Shoulders
Dumbbell Shoulder Press 5×11-13
Seated Dumbbell Side Raises 5×11-13
Seated Dumbbell Front Raises 3×11-13
Barbell Shrugs 4×11-13
Barbell Standing Military Press 4×11-13
Standing Dumbbell Arnold Presses 3×11-13
>>36396726
Imo best way to do brosplits is to cycle them with basic strength routines. So say do 2months of bro split and 1 month of low volume compounds only plus chin-ups. It'll keep the gains fresh
>>36394641
id really like some routine on this:
abxabxx (i'm only gonna post a though cause i'm happy with b)
a:
bench: 5x5
lat pulldown (or pullups if the fucking machine is ever not broken since i cant do many yet): 3x10
seated cable rows: 3x10
ohp: 5x5
incline flies: 3x10
face pull: 3x10
superset db curls + tricep pushdown: 3x10
superset db hammer curls + cable tricep pullovers: 3x10
superset db lateral raise + db front raise: 3x10
shrugs forward/back: 3x10 (10 in both directions)
preacher curls: 3x10
dips: 3x10 (currently can only do about 8-6-4 just focusing on aiming for 10)
>inb4 le curlbro
give me a reason i wouldnt want to hit my bi/triceps more than any other body part
>>36396688
why bro split thought? you on the juice, anon?
>>36396697
I saw it in someone elses routine and i just copied it. Fuck if i know bro
>>36396767
>give me a reason i wouldnt want to hit my bi/triceps more than any other body part
To be a lifting elitist obviously
>>36396726
Natty or otherwise ?
