3 week blocks with deloads every 4th week
>>36506899
Why dont you change the rep ranges around on different exercise?
Is there a point to doing 5x5/ 4 x6 for every one?
You could also throw in other exercises:
PL 1 could be :
>Deadlifts 5 x 5 ramping
>Dumbell Row 4 x 6
>Chin ups 4 x 8
>Cable Row 3 x 12
>Bicep 4 x 10
Thoughts? Loading is the same as SL (5 kg for deadlift, 2.5 for anything else) but should I deload ever so often?
>>36509074
you have an aweful lot of isolations on push day. Sub out one fly exercise and one tricep exercise. throw in dips and inclne DB bench.
leg press isnt a good sub for squats. do squats.
might be worth to throw in an accessory lift for legs on each day. (hamstring curl/ front squat)
>>36509407
I know squat>leg press, but my spine can't handle Squats. Same goes for dips, my form is shit so I need someone to help me with them before I add them to my workout. Have thought about the leg thing, got to leg machines at the gym. Leg press and Leg curl.
>>36509477
If your spine cant handle squats, then why are you deadlifting?
Start doing some mobility work and practice form.
>>36509556
Sorry, not so much my spine as it is my neck. Genetics is shit. Whenever I do squats I got pains in my neck so I just decided to say fuck it and never do them again. Could just be the form, but I don't have a spotter to check it out for me.
>>36509579
take video and post it on a form check thread.
Trust me, its worth going thorught the learning process, squat leg gains are GOAT.
>>36509579
lowbar maybe?
>>36509601
Well I'll be damned if you aren't talking me into doing squats again
>>36509603
Was thinking front squat? Don't know if it's better, but it seems like a lot of pressure is gone from your neck and spine
>>36509645
I had a lot of trouble getting to do squats for like the first year. never did them cause I didnt have the mobility. 3pl8 a2g gets bitches mirin'.
Front squat might work though.
>>36509673
I always ended up leaning to far forward.
Are there any good vids on front squat?
>>36509711
Watch videos oly lifters.
>>36509711
>I always ended up leaning to far forward.
Stretch your hip flexors. Buying oly shoes also helped me
https://www.youtube.com/watch?v=vzVCqLyGVd0
Might as well post my routine.
Monday (Heavy Day)
>Back Squats 5 x 5 ramping to limit
>Bench Press 5 x 5 ramping to limit
>Deadlifts 5 x 5 ramping to limit/ Bent-Over Rows: 5 x 5 ramping to limit (alternating)
>Incline Dumbbell Press 2 x 15
>Calf Raises 3 x 30
Wednesday (Light Day)
>Back Squats 5 x 5 using 50 lbs less than Monday
>Good Mornings 4 x 10
>Standing Overhead Press 5 x 5 ramping to limit
>Dips 3 x 15
>Curls 3 x 15
Friday (Medium Day)
>Back Squats 5 x 5 using 20 lbs less than Monday
>Incline Bench Press 5 x 5 ramping to limit
>Clean High Pulls 5 x 5 ramping to limit
>Straight Arm Pullovers 2 x 20
>Chins: 4 x 12
>>36509780
>stretch hip flexors
When will this retarded meme end?
>>36509790
>When will this retarded meme end?
I started stretching them and I was able to stay more upright with my backsquat, and was able to hit better depth. I dont pretend to be a coach, my evidence is anecdotal.
>>36509780
Squats and deadlift on the same day? how about you stop that right away you sick powerlifting freak
/routine/ and no trappy. Sigh.
>>36509833
That's a good thing anon.
>>36509822
>Squats and deadlift on the same day? how about you stop that right away you sick powerlifting freak
Its only hard one week, the next week I do rows instead.
>If making it is supposed to be easy, then everyone would do it.
-anon
>>36509074
Terrible
You have no idea what you're doing. Just hop on a proven routine
>>36509477
>spine can't handle squats
If you can do deadlifts, you can do squats. Man up. Fix your technique and start with a light weight
>dips
It's very possible you're just not strong enough to do them yet
>>36509579
>it is my neck
>pains in my neck
You're fucking holding the bar wrong you neanderthal. Learn how to do squats properly. The bar should be resting on your traps, if high bar position, not your fucking neck. Hold it lower and squeeze your back as hard as you can to reinforce the shelf
Take a video. Post a form check. You can even do goblet squats at home and get a video of that if you are that autistic, although that won't help with bar position.
(novice)
>A: 5x5 bench press, 5x5 squats, 2xf chin ups
>B: 5x5 OHP, 5x5 Rows, 3x5 deadlift
ABA, taken from the sticky. I originally chose the easiest routine from there, but now I feel it's lacking something. when would you move away from this routine?
>>36510003
When you stop progressing.
Opinions on my routine?
I've only been doing it for almost 2 weeks now, but I'm still changing certain things as I get used to it, like not having all the main lifts 3x5, but instead having one 3x5 and the other 3x8-10, alternating.
I also hold the bar as long as possible on the last rep of deadlifts
>>36509833
Haven't actually seen him in a while, did he get doxxed or something?
>>36510704
According to some random dude I saw in a QTDDTOT thread,, he's on holiday.
Week1:
Monday:
Squat 5x5 ramping
Bottom rack squat 5x1 ramping
Bb curls 5x5 ramping
Hammer curl to press 2x3
Dead hangs 2 for time
W. Sit-ups 1x20
Thursday:
Deadlift 5x5 ramping
Incline press 5x5 ramping
Floor press 5x1 ramping
Chin-ups 4x5 ramping
Farmers walks / wrist curls 2 sets
Hanging leg raises 1x20
Week 2:
Monday
Squat 5/4/3/2/1
Bottom rack squats 5x3
Bb curl 5x2 ramping
Farmers walls 4 sets
weighted sit-ups 1x20
Wednesday
Incline bench 5/4/3/2/1
Floor press 5/4/3/2/1
Dumbbell rows 4x5 ramping
Zerchers carries 4xmax
Friday
Clean and press 5x2 ramping
Power clean5x1 ramping
Farmers walk 4xmax
looking for decent 3 x per week routine familia, please share
i'm an intermediate lifter working two jobs currently
grew very bored of SL 5x5, might start this, what do you think?
complete nub plz b gentel
saturday - spar (few rounds) then SS
sunday - rest
monday - SS
tues - box 2 hours
wed - box 2 hours
thurs - box 2 hours
friday - box 2 hours
my question is can i add in pull ups every second day while i box and still see good gains? so i'll be doing pull ups 3x p.w after boxing and on 1 SS day.
i'm training to get better at boxing technique and keep/gain strength, not worried about aesthetics
Yesterday's push routine:
Pause Bench press 10x3
OHP 10x3
Incline db press 12x3
Dips 8x3
Pec-dec machine 10x3 (slow reps)
Chest press machine 10x3 (slow reps)
1-handed cable pushdowns 12x3
db tricep extension 12x3 (to failure)
R8 lads
Any comments on mine?
Day 1
Flat bench 5x8
Incl db press 4x10
Flyes 3x10
Squat 5x5
Leg press 4x10
Preacher curl 3x10
Chin up 3x5
Day 2
Deadlift 5x5
Low row 4x10
Lat pulldown 4x10
OHP 5x5
Dumbbell ohp 2x10
Side raise 3x10
Face pull 3x10
Dips 4x10
Pull up 3x5
ABXABXX
