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What do you think of my routine now? I've just altered it a bit. I guess it was lacking in volume, only doing one main lift per week.
Any thoughts?
If you're doing that once per week, it's too little.
If you're doing that twice per week, it's too much.
Check the bottom of the fitsticky.com/texas-method for examples on how to make a good PPL split.
Read the "routine tips" section on fitsticky.com/novice-programs if you want to learn more about programming.
For the spoto bench, do lower reps and pause on each for 1-3s.
On monday, remove either the lunges or the SLDL and add chinups or pullups.
On thursday, remove the "sumo deadlift". It's pointless as you're already doing a lot of deadlift and snatch DL volume.
On friday, trim down the volume. You are doing 21 sets for your triceps, that way too far into diminishing returns. You don't need both rope pushdowns and skullcrushers (specially not when you're benching and pressing for high volume already), and the weighted dips and closegrip bench are too similar to warrant the double amount of sets.
I'd probably leave it as:
Bench
CG Bench or Weighted Dips
OHP
Cable Crossovers
Skullcrushers or Pushdowns (skullcrushers done for the full range of motion are more complete, pushdowns are easier to handle)
And if you want something extra, Lateral Raises.
well considering I don't follow a strict plan for how many times and on which days I go to the gym, I'll assume it's just right for me since I usually go 4 times a week
Do PPL with a fullbody training day instead then.
How retarded am I, guys?
A:
Bench 3x5
Rowing 3x5
DB bench 3x8
Pull-ups 3xF
B:
Squats 3x5
OHP 3x5
DL 1x5
Shoulder flys 3x8
AxBxAxx
BxAxBxx
I just got back into lifting after a 6 month hiatus (shoulder injury, not caused by benching though).
currently running greyskull with some hypertrophy accessories, ABA and BAB
A: Push
Bench - 2 x 5, 1 x AMRAP
Incline dumbbell bench - 3 x 8
Tricep extension - 3 x 8
Chinups/Dumbbell curl - 3 x F/ 3 x 8
Squat - 2 x 5, 1 x AMRAP
B: Pull
OHP - 2 x 5, 1 x AMRAP
Dumbbell OHP - 3 x 8
Chinup/Dumbbell curl - 3 x F/ 3 x 8
Yates row - 3 x 8
Deadlift - 1x5
Thoughts? I'm not doing leg hypertrophy since hitting legs x3 a week should be enough for size
I changed it up a bit in Ice Cream Fitness. I felt that there wasn't enough lat work, so I added pull downs (I can't do pull ups, currently at 103kg bodyweight), also on A days I'm going for hypertrophy range and on B days I'm going for strength.
Did I totally fuck up? I also really dislike bent over rows, so I'm doing machine rows instead.
You totally fucked up. If you don't want to do ICF that's fine, but don't butcher it and expect things to still work the same way.