Routine General
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Post your routines and let the /fit/izens judge!
Pic related, what I'm currently doing. Working pretty well, though I can't wait for my ankle to heal up enough so I can do squat. Any advice/critics?
>>36410619
I was just about to start one. gg
Your OHP will always suffer as a result of being behind your bench. I would alternate them. Also, are you doing no legs at all besides dead?
You have a lot of isolation exercises, I would repalce them with compounds... see below.
Push
>Bench
>OHP
>Incline DB Bench
>Dips
>Lat Raises
>Skullcrushers
Pull
>Diddly
>Barbell Row
>Chinups
>DB Row
>Shrugs
>Hammer curl
My routine is this:
I dont care about gaining strength on bench, I am happy where Im at (cutting btw) but i would like my chest to fill in a bit. I think the incline pressing will help.
Also I swapped Deadlifts for PC's as I have been meaning to start them sometime.
Monday (Heavy Day)
>Back Squats 5 x 5 ramping to limit
>Bench Press 5 x 5 ramping to limit
>Power Clean 5 x 5 ramping
>Incline Dumbbell Press 2 x 20
>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 10
>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
>>36410747
I wish I could do dips, but my shoulders hurt like crazy when ever I try. I'm also currently working my way op to doing pull-ups. Thanks for the advice, moved my bench behind my OHP.
Push
flat bench 4x5
Cable fly 3x10
incline bench 3x10
Lateral raises 3x10
Dips 3x10
pullover 3x10
reverse tricep pulldown 3x10
Pull
Rows 4x5
Pullups 3x10
seated cable row 3x10
lat pulldown 3x10
Facepulls 3x10
reverse 21s x 3
21s x3
Full
OHP 4x5
DL 2x5
sumo dl 2x5
lateral raise 3x10
Glute bridges 3x10
PPFX
I could use some help on programming my push day. Not sure if I am using a good order
Oh and I hate squats ¯\_(ツ)_/¯
>>36410619
>no skwats
>no binch
>10 gorillion shit isolations
shiggy
>>36410619
Background - amateur powerlifting,just started my ramp up towards my next meet, at april 9th.
PR: 180-100-192,5. Kilograms. All written as reps*sets, aka russian notation.
This particular week:
Monday:
Highbar squats 160x2x5 - focus on bouncing out of the bottom.
Bench - 85,5x3x3 - no pause
Stifflegged deads
107,5x5x5
bench press- legs in air
60,5*83
Pendlay rows
70x9x5
Skullcrushers
20x7x3
Curls
30x9x3
Wednesday:
squats
150x3x5
bench press
70,5x8x3 - 3 sec pause
Sumo from blocks -
152,5*2*4
147*2*4
Pendlay rows 70*11*5
Triceps and biceps
Friday:
Squats 140x5x6
Bench - 1 sec pause
85,5*1*3
80,5*4*4
Rows.
Sunday:
Sumo on blocks - 147*2*7
Sumo from blocks 168*3*5
Paused bench 70*5*6
Triceps, biceps and weighted hyperextensions
>>36411049
Doesn't your Sunday paused bench/ tricep work affect your monday bench?
that is insane frequency, but if it works for you than thats all that matter.
>Not a PL, so idk
>>36411089
well, my routine is 4 days a week, so as long as i do the work i am free to decide when i take breaks. So if my angus is peppered by monday morning ,i postpone to tuesday.
Also,as the paused bench is quite light compared to the monday bench (70 vs 85 kg), and apart from being my weakest lift, my arms are quite tiny,so they need all the work they can get.
I've been doing Stronglifts for a couple of months now, while also doing boxing training in between, so my weekly schedule has looked like CBCAxxA/CACBxxA (C = Boxing). Is this going to kill me in the long run because of the long stretch without rest days or can I keep going like this? I can only do boxing on mondays, wednesdays, and thursdays, so if my current schedule is gonna fuck me up I could start doing CAxCBxB
A:
Squats 5x5
OHP 5x6
Bench 5x5
Chin ups 3x8
Abs exercises
B:
Squats 5x5
Pendlay rows 5x5
Deadlift 1x5
Dips 3x8
Abs exercises
I'm also cutting, if that makes any difference
>>36411231
>Is this going to kill me in the long run because of the long stretch without rest days or can I keep going like this?
no but you will eventually stall
A:
Squat 3x5
Bench 3x5
Deadlift 1x5
Dip 3xF
Bicep Curl 3x8
Cable Crunch 3x15
B:
Squat 3x5
Press 3x5
90% Deadlift 1x5
Chinup 3xF
Tricep Pushdown 3x8
Cable Crunch 3x15
Friday additions:
Tri Pushdown if A
Bicep Curl if B
Week 1:
Monday:
5x5 squat ramping in weight
5x1 bottom rack squat ramping weight
barbell curls 5x5 ramping weight
grip exercises (hammer curl to press, plate pinches, deadlift holds, dead hangs, farmers walks): 2 exercises for 3 sets
weighted situps 1x20
Thursday:
deadlift 5x5 ramping to comfortable 5 heavy reps
incline press 5x5 ramping
floor press 5x1 ramping
chinups 4x5
grip work (same as monday
hanging leg raises 1x20
week 2:
monday:
squat 5/4/3/2/1
bottom rack squats 5x3 ramping
barbell curls 5x2 ramping
grip work (choose 1 exercise for 4 sets)
weighted situps 1x20
wednesday:
incline bench 5/4/3/2/1
floor press 5/4/3/2/1
chinups 4x5
zercher carries 4xmax
friday:
clean and press 5x2 ramping
power cleans 5x1 ramping
farmers walk 4x as far as possible
>>36411529
what are your lifts?
>>36411460
So it'd be better to switch to resting on wednesdays and saturdays? What does stalling mean exactly?
as a preface, i'm a total beginner. i literally just started doing this and i'd like to know if it's any good.
3x8 Low Bar Squats
3x8 Power Cleans
3x8 Rows
3x8 Lat pull down
3x8 Deadlift
3x8 Bench Press
3x8 Chest Press
3x8 Pectoral
3x8 OHP
3 times a week, Monday, Wednesdays and Fridays.
i was thinking of transitioning from this into SS after a while.
>>36411798
havent squatted in 2 months (training for a competition right now)
140 ohp
315 squat (assuming its gonna be 275 now)
365 deadlift
160 incline (benching is a weak point for me)
i got this idea for programming from dinosaur training.
>>36410619
The Candito 6 week strength program
Is it bad?
>>36411953
what is pectoral?
>3x8 power cleans
maybe do 8x3 instead. same for deadlift. also split up the workout dont do everything in 1 lift. no need for all those chest exercises.
you could do
squats, cleans, ohp on one day
deadlift, bench, lat pulldowns on the other day
thats really all you need as a beginner.
Current routine.
Push:
>Squat
>DB bench
>DB The Press
>DB incline bench
>front/side lat raises
>dips
>skull crushers
>calf raises
Pull
>deadlift
>shrugs
>BB rows
>concentration curls
>hammer curls
>reverse curls
Upper
>BB bench
>DB The Press
>DB incline bench
>reverse flyes
>pullups
>DB rows
>dips
>curls
Lower
>squats
>front squats
>calf raises
>leg raises
>oblique twists
Scheduled PxPxULx
>>36412030
I've run it about 3 times, 2 of them consecutively
The first 2 weeks are pure fucking brutality if your input numbers are close to your true 1RMs. After that though I thought it got way easier, but I've always like higher intensities anyway. If I remember correctly my squat improved 25 lbs the first time and 20 the next 2 times, bench was a consistent 10 lbs increase and dead was around 15-20 as well
All in all hella good program, and I intend on running it again eventually
>>36410619
>leg day
warm up with at least 10 jumpsquats
3x5 squats
3x10 lunges and curtsy lunges
>upper body
plank because I can't do pushups yet
hang from pullup bar until I cry
I get plenty of ab workout from dancing
that's about it until I can find a nanny for my newborn baby so I can join a gym
>>36412453
Can't you do pushups with your knees on the floor?
> what is pectoral?
i meant pic related machine
> maybe do 8x3 instead. same for deadlift.
could you explain the logic behind that? i'm just getting into this, so it'd be helpful.
> also split up the workout dont do everything in 1 lift.
you mean like an upper/lower split or something?
> no need for all those chest exercises.
do they hurt the rest, though? i'm pretty skeleton, so i thought they might help.
>>36412467
sorry I do those too, sometimes
In all honesty i'm not focusing on my arms much at the moment, I've had chronic back pain just from carrying baby around all the time, also poor breastfeeding posture
>>36412473
power cleans are very technical and fast. if you do many reps it is easy to fatigue and have form break down. it is common to keep reps for power cleans at 3 and below.
deadlifts can be done for higher reps, but it is preferred for beginners to keep them low (i.e. below five) in order to ingrain good technique. once you start to fatigue in deadlifts, form will break down which is dangerous. once you have solid technique and basically know yourself with deadlifts, you ca start doing higher reps.
when i say split, i really mean to split up the current exercises you have into 3 hole body days. as i said, you could do your squat cleans and ohp on say monday, then deadlift bench and pulldowns on wednesday. repeat the monday lift on friday.
or, if you really want to youse the chest machines, on friday you can do the chest press and pectoral machine with some back work.
>>36412502
Maybe read Marcia Rippletit's Beginning Breast Feeding to get the form right
>>36410619
>4x6
>heavy; max rep
must be a generational thing
for us >3 reps was cardio
>>36412591
> power cleans are very technical and fast. if you do many reps it is easy to fatigue and have form break down.
i did notice that at the end of my sets a bit, makes sense.
alright, thanks for all your help, anon.
My calves are too big and strong so I'm leaving them out for a while.
ABCxACx
A
Squat
Incline
Fly
Lateral
Chin ups
hammer curls
B
Abs
Cardio
C
deadlift
Dips
seated rows
french press
shrugs
>>36412745
y no ohp
>>36410619
I've been doing Stronglifts 5x5 for an exact month now. I've kind of stalled.
My bench is stuck at 55kg, squat at 67.5, OHP (seated) at 35.
I'm eating 2800-3100cals every day, 100+ protein
I just feel that linear progression is not that sustainable, expecially to me, an ex skelly.
I can already see some results, I'll just take it slower and not sweat it.
For example today I deloaded a bit and worked on form on my squat, will do the same next time onn bench and maybe do some other stuff on the side like flies or inclined bench.
Maybe I just need some time to rest, acclimate....after all my bench and squats have gone up 20kg in one month.
I just think that as long as I work on form and do some additionals I will still push myself and so grow in muscles and strength.
Thoughts?
Also, I'm eating at around 2800-3000 cals (6'1'', 81kg), should I keep eating at this surplus (2500ish should be my tdee) or start cutting a bit....I feeel like there's still plenty of time and I can eat more for a while
>>36412616
it's not about knowing how
sometimes in the middle of the night you don't give a fuck about form
my baby is very demanding...she's always in my arms, but I'm a stay at home mom so I have to get a lot done...cooking, eating, cleaning, all that while carrying her in one arm puts a strain on my back
A
Squat 3x5
Bench 3x5
OHP 3x5
Dips 4x8 (weighted soon)
B
Squat 3 x 5
Rows 3 x 5
DL 2 x 5
Pullups 4 x 8
AxBxAxBx...
Some days I'll throw in glute hip thrusts and/or dragon flags if I have extra time.
Don't know if this exactly belongs here but I've been doing a basic three day TM with some accessory work and I was wondering how to incorporate bodyweight exercises into my routine for joint strength and to help with balance. Would it interfere with rest too much to perform the bw exercises on rest days(Tuesday and Thursday)? Any experience with this?
>>36412922
Working on form is always a good idea, altough it will have to happen with a weight heavy enough to be challenging. Anyone can squat the bar with good form.
Linear progression works for some but the meme that everyone needs to start with SS and that progress can only be reached by putting more weights on the bar is overexaggerated to say the least. Working with weights that are somewhat heavy but not maximal effort heavy is what is most sustainable and it allows for form work, amongst other things. So basically yes to
>I just think that as long as I work on form and do some additionals I will still push myself and so grow in muscles and strength.
>Thoughts?
>>36413043
I'd do them on my training days, after the ordinary routine. Or on recovery day, or if you want a separate day for them I'd do them on saturday since you'll have an extra rest day anyway.
>>36413098
What exactly is your bw routine? I was thinking about doing them after my core TM workouts but a lot if the time, especially Monday I'm pressed for time and the core routine takes a while by itself
>>36413098
Sorry I just noticed you said I'd do them not "I do them". Still, do you have any advice on a bw program to follow? The only one I've really looked into is starting bodtweight
>>36413122
Maybe do them on wednesday/saturday? Recovery day barely has any training in it so you should be able to fit a few more excercises into the session. I'd advice against doing too much on rest days since a) your joints etc has to rest and b) when it gets heavy it can start to interfer with the training day that comes afterwards.
>>36413139
convict conditioning? dunno. Just start light and work your way up
How are my SS accessories? I was doing curls both days but my bi insertions are pretty good so i swapped them out for pullups on A
A)
3x5 Squat
3x5 Bench
1x5 Deadlift
2x8-12 Pullups/Lat Pulldowns (depends on what's available)
2x8-12 Lat Raises
Workout B)
3x5 Squats
3x5 OHP
5x3 Power Cleans
3x5 Weighted Chins
2x8-12 Weighted Dips
2x8-12 Supinated Curls
Should I move anything around? Accessories are all supersetted btw
>>36413207
Right on man Wednesday Saturday seems like it would work. Ill look into other programs. Thanks for the advice
>>36412922
Are you gaining weight? Eat more if you aren't; 3100 actually isn't that much.
>>36413268
Do some kind of row, otherwise it seems good.
The rowing is to balance things out in the shoulders, the lats which you train a lot kind of pulls the shoulders forward while rows help to pull them backwards.
>>36413310
3100 is plenty for most people
>>36413332
There is no "plenty for most people". Either he's gaining weight or he's not eating enough.
SS guy here - do they have to be barbell rows or can i do DB or cable rows? Waiting for barbells at my gym suuuucks. And can I just drop the pullups for them? I don't like pullups that much.
>>36413349
meant for
>>36413332
>>36413338
And there is no "actually isn't that much". Either he's gaining or he's not gaining. Most people will gain on 3100
>>36413349
Any kind of row.
You train for your own sake so that's up to you to decide but pullups is a good way to train the lats.
Starting up again. Not interested in gorilla tits chest, just wanna be strong as a motherfucer and look aesthetic.
A
Squat 3x5
OHP 3x5
Power Clean 5x3
Weighted Pull Ups 2x6-8
Curls 2x8-10
Hanging Leg Raises 2x8-10
B
Front Squat 3x3
Bent Over Rows 3x5
Push Press 5x3
Deadlift 1x5
Dips 2x6-8
Dumbbell Pullover (Chest Focus) 2x8-10
Progression:
Rows, Overhead Press, Push Press: +1-1.5kg
Squat, P.Clean and Deadlift: +1.5-2.5kg
>>36412867
I have a problem on my shoulder and because of that I can't do OHP. I've been doing some work with external rotation and other stuff to try to make it better but doesn't help much
>>36413380
ill probably just do bodyweight inverted rows on the smith, probably on a decline to make them harder. Which workout should i put it on, A?
thanks bro
Does soreness on my rest days indicate I'm hitting my muscle groups correctly?
>>36412353
Thanks for the endorsement, at least I know I'm not doing something stupid
peep me
>>36410619
Basically PHAT
Upper Body
>BB Bench 3x5
>BB Row 3x5
>DB OHP 3x5-10
>Incline Bench 3x10
>Chin Up 3x10-f
>Side Lateral Raises 3x10
>Bicep 3x10
>Tricep 3x10
Lower Body
>Squats 3x5
>RDL 3x5
>Hip Thrusts 3x10
>Leg Curls 3x10
>Leg Press 3x10
>Calves 3x10
Chest/Arms
>DB Bench 3x5-10
>DB Incline 3x5-10
>Flys 3x10
>Supinated Curl 3x10
>Tricep 3x10
>Hammer Curl 3x10
>Tricep Overhead 3x10
>Pronated Curl 3x10
>CG Bench Press 3x10
Back/Shoulders
>BB OHP 3x5
>DB Row 3x5-10
>Lat Pulldown 3x10
>Side Lateral Raise 3x10
>Cable Row 3x10
>Face Pulls 3x10
>Shrugs 3x10
Legs
>Front Squats 3x5
>Deadlift 1x5
>Hip Thrusts 3x10
>Leg Curls 3x10
>Leg Press 3x10
>Calves 3x10
I just came off a strength program and started playing around with German volume training yesterday.
Completely fucking wrecked me, can hardly walk.
Anyways day one.
10×10 squats
4×15 straight leg deadlift
4×12 Bulgarian split squats on the smith machine
10×10 overhead press
4×15 reverse dumbbell flies
Didn't know what to do for third shoulder exercise so just did 4×12 on reverse flie machine
Day 2
10×10 bench press
4×15 incline plate press
4×12 cable flies
10×10 tricep pushdown
10×10 reverse grip bench press
Various bodyweight triceps exercises
Day 3
10×10 barbell rows
4×15 Krok rows
4×12 inverted rows
10×10 preacher curls
4×15 inclined curls
4×12 hammer curls
Rest day and then next three days I switch squats with front squats, bench press with dumbbells et cetera.
Thoughts?
Eating at a big surplus and feeling serious doms.
>>36410957
I think PPFx is a bad format but looking beyond that you have
5 chest exercises all in Push
4 back exercises
4 shoulder exercises 1 in Push, 1 in Pull, 2 in Full
3 leg exercises all focused on glutes/hams
2 bicep
1 tricep
I'd say push needs more shoulders (ordering should be chest, shoulder, repeat). Full is actually a Glute/Ham/Shoulder day, fix that.
>>36411231
If you are handling it well keep doing what you're doing. I could see your recovery eventually becoming shit because you are on a cut in which case CAxCBxx might be the best option.
>>36412352
I'd add a vertical pull to pull day (lat pulldown, pull ups, etc.) I would say you need more leg volume but that is really up to you.
>>36413501
I'd argue if you are going for aesthetics chest is a big part of that.
A:
Squat
Rows
OHP
Shrugs
B:
Squat
Bench/Dips (alt.)
Inc.Bench
Arms/Delts (alt.)
AxBxAxx
BxAxBxx
Can't DL. All are 4x5. Is this enough?
>>36414626
Soreness and DOMS is good, pain is not make sure you know the difference. You shouldn't of it as a indicator of a good workout though, eventually you wont get sore.
I didn't write it, but i do cable flys on A & C days
Grips exercise is just holding a max weight for 40/30/20 seconds for 3 sets
>>36410619
AxBxAxx BxAxBxx
(A)
1a. Front squat 3x10
1b. Single-leg RDL 3x10
2. 30 pull ups
3. 45-deg inclined dumbbell bench 3x10
4. Facepulls 3x10
5. 50 push ups
(A)
1a. Bulgarian split-squat 3x10
1b. Body extensions 3x10
2. 30 chin ups
3. Weighted dips 3x10
4. Horizontal rows 4x8
5. 50 push ups
>>36411953
>3x8 Power Cleans
Jesus christ.
PCs should be done in sets of four reps because explosiveness is key and how explosive and powerful are you really when you're about to pass out?
>>36412030
>>36412353
Seconding this. I went about ten kilos lighter on my deadlift 1RM but still it was hard deadlifting for eight reps. But I appreciated the ammount of quality time and days I spent in the gym.
I decided to do this last week. Doing weighted chinups, also replaced cable rows and cable crossovers with DB rows and LTEs, respectively.
Its only been a week but I like it so far. After doing upper/lower style training for a while full body feels like a breath of fresh air. Anyone have any criticisms (besides that it was made by a ladyboy) or changes they would make?
What routine should I follow? Beginner here only have access to 10, 25 and 45 lb plates
6' 200lb
>>36413310
I am. I havent kept track really well but I know for a fact that I was 79 at least 1 month ago (when I started) or maybe even 3 weeks ago. And now I am 81 and change.
>>36413098
thanks.
You are right it needs to be challenging.
Last time I deloaded my squat by 10kg but really made sure to go parallel and not wobble with my hips and it sure wasn't easy.
On another note, I know I wont have to change routine for a while, I get that this is just a normal bump in the road and I still have a lot of road ahead.
But still, from the start my goal body was not the typical weightlifting body, nothing wrong with it, just not my thing.
I've always like calisthenics very much and the body they produce". But being 6'1'' and having spaghetti arms I was never able to do a pullup.
My question is, should I start easing into my workout some bodyweight exercises as additionals or just keep with this and think about it later?
I'd also like to work on my agility and flexibility. I've always been a weak, clumsy, unflexible guy, now I'm working on number 1 but I wanna do something about the other 2
Any good intermediate Push/Pull routines with squat and deadlifts that I could run like this PPxPPxP
>>36422752
Or even PPPPPxx
