Routine thread:
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Share routine, stats & give general advice.
5'7" 165lbs, 24 years old. 2 1/2 years of on and off training
5RM:
Bench - 205
Squat (lowbar, hips below knee) - 300
OHP - 140
Deadlift (resets) - 375
Front Squat - 235
Pendlay Row - 175
Having lots of difficulty with my bench and OHP. I think my form is good. I just can't seem to increase upper body lifts fast.
Is this a good work out or nah?
>>36634162
yea its good but i wouldnt do the main lifts as 3x8. also (personal preference) i would do the barbell rows chest supported.
pic related is mine. semi sumo is a dl with basically a squat stance
Bench press
Chin-ups
Squats
Lateral raises & Face pulls superset.
Triceps & Curls superset.
Bench press
Deadlifts
DB Rows
Lateral raises & Face pulls superset.
Curls
Bench press
Chin-ups
Squats
Lateral raises & Face pulls superset.
Triceps & Curls superset.
>>36634255
>wouldn't do the main lifts for 3x8
>Monday
bench press
overhead press
dips
rows
biceps curls
wrist curls
>Tuesday
run a 5k on the beach
>Wednesday
squats
leg press
rows
biceps curls
wrist curls
>Thursday
run another 5k on the beach
>Friday
deadlifts
chinups
rows
biceps curls
wrist curls
>Saturday
run a 5k around the neighborhood
>Sunday
rest, do yoga, meditate, meal prepping
>>36634266
i like but why not change up bench on deadlift day to ohp? and maybe some different accessories on the dl day like reverse curls, shrugs etc
its not bad just a suggestion so u dont get bored bb
>>36634162
>no mention of progression just an endless list of accessories with a token compound thrown in
No it's not.
>>36634293
why the ref. to nuckols? does he advocated high rep sets?
prsonally i like to do a few sets of 3-5 maybe ramping, then some backoffs of 6-8
>>36634313
i guess if he started off with 8 reps then worked with the same wight until 12 reps then added a few pounds?
AxBxAxx
BxAxBxx
A
Squats 3x5
Weighted dips 3x5
Pendlay rows 3x5
Chin ups 3x5
B
Squats 3x5
OHP 3x5
Chin ups 3x5
Deadlifts 1x5
altered icf 5x5
A:
squats - 5x5
bench press - 5x5
bent over row - 5x5
shrugs - 3x10
tricep extension - 3x10
alternating bicep curls - 3x10
incline curls - 3x10
lateral raises - 3x10
abs ( leg raises) - 3 x failure
B:
front squat - 3x8
overhead press - 5x5
deadlift - 5-3-1
bent over row - 5x5
close grip bench press - 3x8
alternating bicep curls - 3x10
incline curls - 3x10
abs ( leg raises) - 3 x failure
monday: A
wednesday: B
friday: A
saturday: B
5'9 163lbs 18 years old 8 months training
1rm:
bench - 110kg/243lbs
squat - 145kg/320lbs
deadlift - 155kg/342lbs
OHP - 65kg/143lbs
>>36632192
>push pull
shit tier focus on the actual muscle groups
>>36636583
>insults
>doesn't give explanation
/fit/ sure is shit tonight
pls give good 4 day routine (note: I have weak baby squats and don't particularly enjoy them)
