Routine Rate Thread

Share your routine, rate other routines.

Here's mine, I've been running Candito's LP strength/hypertrophy:

>Monday
Squat 3x6
Deadlift 2x6
Leg Press 3x10
Lying Leg Curl Machine 3x10

>Tuesday
Bench Press 3x6
Dumbbell Row 3x6
Ohp 1x6
Pull Up 1x6
Close Grip Bench Press 3x8
Incline Bench Press 3x8

>Thursday
Squat 5x8
Sumo Deadlift 3x8
Lying Leg Curl 3x12
Standing Calf Raise Machine 5x15
Leg Press 4x10
Seated Calf Raise Machine 4x12

>Friday
Dumbbell Bench Press 4x8
Incline Dumbbell Press 4x8
Barbell Row 4x8
Seated Dumbbell Press 3x10
Chin up 4x8
Ez Bar Curl 3x10
Lateral Dumbbell Raise 4x12
Shrugs 4x12

Other urls found in this thread:

canditotraininghq.com/free-strength-programs/
stronglifts.com/madcow/5x5_Program/Linear_5x5.htm#File
twitter.com/AnonBabble

Also doing candytoes program.
Doing strength/power so my routine goes ulxulxx

Lower
Squat 3x6
Deadlift 2x6
Calf Raises 3x 8-12

Upper
Bench 3x6
BBRow 3x6
OHP 3x6 (felt 1x6 too little)
Pull up (or Chin up on the second Upper day) 3 x10 (see above)
Curls 3 x 8-12
Shrugs 3x8

I'm not very familar with the strength/power but your routine seems pretty solid. Have you been seeing good progression on your lifts?

New to lifting, not sure which routine this is, built it off recommendations. Might change it eventually, want to bulk up and go bear/fridge mode.

>Monday
Squat 5x6
Bench 5x6
Barbell Row 5x8
Calf Raises 6x15
Weighted Crunches 4x10
Dips 4x10

>Tuesday
Cardio
Abs (leg lifts, crunches, lizard walks, etc)

>Wednesday
Deadlift 6x1
Overhead Press 5x4
Barbell Curls 3x10
Tricep Curls 3x10
Calf Raises 6x15
Weighted Crunches 4x10

>Thursday
Cardio
Abs

>Friday
Repeat Monday Routine

Youve got rows to balance out bench, thats good, but add in some pullups to balance out overhead press.

Also
>tricep curls

Im running very similar to you OP.
Change Tuesdays dumbbell row to barbell row. Compliments the 'strength day' better.

Also I would bench twice a week. I seem to make more progress doing that anyway.

Just Training Compounds, but can't do overhead press yet because my shoulders are the weakest part of my body and my form is terrible.

3x5 Squat
3x5 Bench Press
3x5 Deadlift
3x5 DB shoulder press
3x5 DB lateral raises

Doing it 3 times a week.

...

...

I think he means a curl where you have a pronated grip and it works your tricep

Started the same routine this week after doing the 6 week one senpai.

The second lower body hypertrophy day killed me, I couldn't get all the way through. Next time though. Expecting major gains

> swedecucks
> rising up to their bbc overlords
lol

Not him, but what exactly do you mean by 'balance out'?

Gonna start on monday Jim Wendler's 5/3/1
Any opinion on this program? Or experiences...

So one muscle group doesn't grow out of proportion to another so you don't fuck up your posture and appearance

Alright, I'll start with something like OP's or maybe Starting Aesthetics, but I'll also do some HIIT. Am I supposed to run HIIT and lift the same day? I mean, first lift, then HIIT?

xAxBAxB

A:
Bench Press
C&J
Deadlift
Tricep Dips
Corework+Mobility Stretching

B:
Snatch
Squat
Shoulder Press
Pull-Ups
Corework+Mobility Stretching

On my off days I normally go for bike rides and I ride 6 miles to and from the gym for that sweet, sweet leg warm-up.

Do Hammie strength one day and quad hypertrophy the same day. Then next leg day do quad strength and Hammie hypertrophy. You split it up. This is the only way to go desu

Push
Squats 3x5
Barbel Bench press 3x5
Dumbbell shoulder press 4x8
Weighted dips 3xF
Cable Crossover 3x12
Skullcrusher 3x12

Pull
Deadlift 1x5
RDL 4x8
Bentover row 4x8
Weighted Pullup 3xf
Lat pulldown 3x12
Dumbbell curl 3x12
ABXABXX

How does this look lads?

R8 and h8. Just finished my first week and I'm liking it. I decided to stray away from weights and do a mix of bodyweight and weight training.

A:
C&J
Clean Pull
High bar squat
OHP
Incline Press
Upright row
Ring Dips (skill work)
Crossover

B:
Low Bar Squat
Deadlift
Weighted Pullups
Pendlay Row
Front rack lunges
RDL
Ring pull ups and/or rows with false grip

C:
Snatch
Snatch Pull
F.Squat
Weighted dips
Incline cable Skullcrushers
Rope extension
Barbell Curl
Incline Curl

D:
Paused F.Squat
SLDL
Bench Press
CGBP
Ring Dips
LTE
Cable ext

E:
Paused High Bar Squat
Power Snatch
PowerClean and Jerk
DL
Goblet Squat
GHR
Barbell Curl
Hammer Curl

F:
Lowbar Squat
Gymnastics skill work
MetCon

A
Squat 5x5
Military press 5x5
Chin up (the one with palms facing away from you, idk the name) 5x5

Squat 5x5
Bench press 5x5
DB rows 5x6

Usually add accessory stuff as needed, don't bother with dead anymore

Doing SL plus accesories, any critique welcome
190cm 87kg
I know I'm pretty weak

AxBxAxx
BxAxBxx

A
5x5 squats
5x5 flat bench
5x5 row
3x8 dips // 3x10 inclined dumbbell press
3x10 tricep extensions

B
5x5 squats
5x5 ohp
1x5 deadlift
3x10 supinated curls

what the fuck happened to your squats

I saw this x ray of my back and decided to be a pussy

You didn't know that you had screws in your back until you saw an x-ray?

i had not thought about how big it was and how fucked i will be if something breaks or comes off

a cheeky 2 plate squat is still 100kg

Progress is slow but extremely consistent. You better be almost or at an advance level in your lifts if you punch them in symmetric strength or you're gonna waste your time. Skip the deload week unless you feel you need to take a rest week.

The human body is a mystery

IMO you shouldn't do Jim Wendler's 5/3/1. Wendler didn't use the program to get stronger. He just invented the program as a way to maintain some strength as he left the sport of powerlifting. I did 5/3/1 for a while and felt like only 1 bench day, 1 squat day, and 1 DL day per week wasn't enough volume to get stronger. If you are an intermediate lifter I would recommend MadCow or Candito's 6 week program. (When you're done with either one of these programs switch to a lighter hypertrophy program for about 6 weeks before you try it again to avoid getting burnt out/injury).
Candito:
canditotraininghq.com/free-strength-programs/
MadCow:
stronglifts.com/madcow/5x5_Program/Linear_5x5.htm#File Download

AxBxAxx
BxAxBxx

A
5x5 Squats
5x5 Bench
5x5 Row

B
5x5 Squats
5x5 Overhead Press
1x5 Deadlift

Oops didnt meant to reply to you

If you're truly advanced, you're not going to be putting 10lbs on your lifts every four weeks.

531 is intermediate.

I'm following his 6 week plan but I've been doing each week for three weeks in a row them moving on. Not really sure if its working yet but I'd like to at least finish all 15 weeks before I change it up.
Upper
>Bench
>Incline Bench @ 3x6
>Dumbbell Row/T Bar Rows
>OHP
>Pull Ups/Chin Ups + Dips
>Then 3 to 4 shoulders + triceps or chest + biceps memes
Lower
>Squat
>Deadlift
>Legs or Back memes
>Calves and Forearm/Grip strength memes

Stats are 5'11 170 lbs
>OHP: 135x4
>Bench: 225x5
>Squat: 315x5
>DL: 315x5

Totally forgot to add my reps but main lifts are laid out in the Excel sheet you follow.

The stuff I add I usually do 3x6 or 3x10. I do weighted pullups/dips to failure x2 with one bodyweight warmup set. For arms and other memes I usually superset two lifts @ 2x12 or do 3x12/10/8

ACBCACx
BCACBCx

A
Squats 3x5
OHP 3x5
Deadlift 3x5
Pull Ups 3xF
Hanging Leg Raises 3x10
Dumbbell Hammer Cur/Barbell Curl 3x8

B
Squats 3x5
Bench Press 3x5
Power Clean 5x3
Chin Up 3xF
Hanging Leg Raises 3x10
Barbell Calf Raises 3x12

C
Jogging
Stomach Vacuums

Basically SS with accessories and cardio. Not very experienced, so any feedback would be nice.

Very noob lifter

>A
Squat 5x5
Benchpress 5x5
Rows 3x8
Shrugs 3x10
Tricep Extensions 3x10
Bicep Curls 3x8

>B
Squat 5x5
Deadlift 1x5
OHP 5x5
Rows 3x8
Tricep Extension 3x10
Bicep Curls 3x8

AxBxAxx
BxAxBxx

I started on ICF 5x5, but pretty much got rid of some of the accessories due to time restraints.
I do mobility exercises and planks on my rest days.

Ayy lmao fellow bros running candytoes LP

I'm doing strength/control so we got all three in this thread. Pic related

Really feel like the pause variations have helped overall. Was stuck at 155 bench for the longest time before I started doing Spoto press/pause bench. Now it's moving up slowly but surely.

pause squats and paused deads are most definitely some form of mental torture, but they've helped loads with form.

Monday - Legs
Back Squat - 3x5 one week, 3x8 the next
Leg Press - 4x8-10
Leg Extensions - 3x10-12 (drop set from hell on last set)
Dumbbell RDL - 4x10
Lying Leg Curl Machine - 4x10 (drop set on last set)
Smith Calf Raises - 4 pyramid sets, with dropset on last set
Tuesday- Chest
Dumbbell Incline Press - 4x6
Dumbbell Flat Press - 4x10
Chest Press Machine - 3x12
Incline Cable Flys supersetted with dips - 4 x 12
Cable Crossovers - 3 x 12 (dropset on last set)
Wednesday - Rest
Thursday - Back
Deadlifts - 3x5
Weighted Pull-ups - 3x8-10
Underhand Pulldown - 3x8
Cable Seated Row - 1x6, 2x10
Dumbbell One Arm Row - 3x8
Dumbbell Pullover- 3x12
Friday - Shoulders and Traps
Seated Dumbbell Side Laterals - 4x12
Cable Side Laterals - 4x12
Wide Grip Upright Row - 3x10 (dropset last set)
Shoulder Press Machine - 3x6
Dumbbell Arnold Press supersetted w/ plate raises - 3x12
Cable Facepull - 4x15
Reverse Pec Fly Machine - 3x12 (dropset last set)
Smith Machine Shrugs - 4x8 (dropset last set)
Saturday - Arms
Preacher Curl Machine - 3x8
Incline Bench Dumbbell Curls - 3x10
Cable Rope Hammer Curls - 3x12 (Dropset last set)
EZ Bar Reverse Curls - 3x8
Decline Close Grip Bench Press - 3x5
Dumbbell Overhead Extension - 3x10
Dumbbell Skullcrushers Neutral Grip - 3x12
Cable Pushdown - 3x10 (Dropset last set)
Cable Wrist Curls - 4x15-20 (Dropset last set to complete failure)
Dumbbell Reverse Wrist Curls - 4x15
Sunday - Rest/Bodyweight Ab Exercises/Optional Cardio

You on roids bud?

ABxABxx

A:
Squat 5x5
Pull Up 5x5
Dip 5x8
Barbell Curl 2x10
Leg Press 3x10
Bench 5x5

B:
Front Squat 5x5
Row 5x5
OHP 5x5
Deadlift 3x5
Leg Raises 3x15

Can somebody give me feedback please? I've been lifting for a little over a year and was thinking about mixing it up, but I'm not quite sure what to do.

A
Squats 3x5
Weighted dips 3x5
Light DLs 3x5
Pull ups 3x8

B
Squats 3x5
OHP 3x5
DL 1x5
Chin ups 3x8

AxBxAxx
BxAxBxx

>weighted dips

All of them are 5x10 moderate weight
Last set of each is usually hell

>ABCx

>A: Legs and Shoulders
>OHP
>Front and Side Shoulder Raises
>Arnold Press
>High bar Squats
>Calve Raises

>B: Back and Biceps
>Diddy lift
>Weighted upside down pull ups
>BB Shrugs
>Weighted Pullups
>BB Curls
>Leg lifts and Crunchy Frogs and Ab roller (Superset)

>C: Chest and Tris
>Flat Bench
>Weighted Dips(HUEHUEUH)
>DB Flies
>Tricep kick backs
>Push ups till failure

Are you a big guy?

Do madcow 5x5 if you are strong and keep the pull-ups and dips as accessories

There are a buttload of ways to do 5/3/1. Which one are you looking at?

Monday
Box Squat 5*5
Ohp 5*5
Bent row 5*5
Weighted dips 5*5
Shoulder press 3*5
High bar squat 3*5
Skullcrushers 3*8
Cable row 4*15

Wed
Box Squat 3*3
Ohp 3*3
Diddy 1*5
Weighted dips 3*3
Shoulder press 3*5
High bar squat 3*5
French press 3*6
Cable row 4*15

Friday
Box Squat 1*1
Ohp 1*1
Diddy 1*1
Close grip incline 1*1
Weighed dips 3*5
Shoulder press 3*5
Smith squat 3*10
Skull crushers 3*8
Cable row 4*15

Currently on a cut so I just go to the gym, Do the Big 3 3x5 and some L sit pullups or weighted ones and a muscle up or two, some neck bridges and a 10/20 min walk and in out 3 times a week on about a 1.2k kcal deficit. Howm i doing bros

Monday
Box Squat 5*5
Ohp 5*5
Bent row 5*5
Weighted dips 5*5
Shoulder press 3*5
High bar squat 3*5
Skullcrushers 3*8
Cable row 4*15

Wed
Box Squat 3*3
Ohp 3*3
Diddy 1*5
Weighted dips 3*3
Shoulder press 3*5
High bar squat 3*5
French press 3*6
Cable row 4*15

Friday
Box Squat 1*1
Ohp 1*1
Diddy 1*1
Close grip incline 1*1
Weighed dips 3*5
Shoulder press 3*5
Smith squat 3*10
Skull crushers 3*8
Cable row 4*15

Can anyone give me a routine where I can advance my squat and bench rather quickly? Currently I can bench 225 for 2 reps, and squat 315 for 1 rep. I'd like to get 5-8 reps for each of them by the end of the year, if that's even possible.

I'm essentially doing 5/3/1 BBB, but would like some advice, what I'm currently doing is
Monday:
5/3/1 Squats
5x10 Squats
3xf Hanging Leg Raises

Tuesday:
5/3/1 OHP
5x10 OHP
5x10 Kroc Rows
3xf Chinups

Thursday:
5/3/1 Deadlifts
5x10 Deadlifts
3xf Hanging Leg Raise

Friday:
5/3/1 Bench Press
5x10 Bench Press
5x10 Close Grip Bench press
3xf Dips

My question is, what could I add to squat and DL days, it feels like I'm doing too little for legs, but what could I add, if my equipment consist of pretty much just a bench and squat rack.

PUSH
High-bar squat 5x5
OHP 3x5
Incline DB press 3x8
Chest fly 3x8
Triceps extension 3x8
Hanging leg raise

PULL
Pendlay row 3x5
Cable row 3x5
Half T raises 3x10
Deadlift 3x5
Shrug 3x5
Decline sit-up

thinking about starting this. My physio told me my traps are weak so im trying to emphasize them

A / Monday
Squat
Overhead Press
Chinups
DB Benchpress

Bicep Iso
Tricep Iso
Abs

B / Wednesday
Deadlift
Benchpress
Rows
DB Shoulderpress

Bicep Iso
Tricep Iso
Abs

C / Friday
Front Squat
Romanian Deadlift
Incline Benchpress
DB Rows

Bicep Iso
Tricep Iso
Abs


Not that bothered about piling on as much weight as possible anymore so progress is less structured than it could be. It's either straight sets with a new working weight, more volume or just ramping up to a new max set. It's fun, full body is such a satisfying workout.

>pull up
>1x6

Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday, Repeat:
Sqats:
Warmup empty bar to one plate
Sets of 5 up to working weight
Triples to failure
Work back down to empty bar
Accessory work (upper body)

yes

I'm stuck at around that weight as well. Im doing SS.
If i wanna start doing spoto or paused should it substitutr bench or be an accessory?

Izzy's programme, the second stage. Just finished PNP1.

PNP1 progress:

Squat: 115 - 155
Bench: 70 - 87.5
Deadlift: 150 - 190

Forgot image.

Progress?

Didn't know Izzy was popular around these parts.

I wasn't aware you had to be on roids to do high volume. you sound like on of those faggots who do an upper body/lower body split, with each muscle getting hit maybe twice a routine, and then complain about a lack of gains. high volume master race

See post above. I've just started PNP2.

I like that his routines are:
1. Specific to powerlifting
2. Slowly increase volume over time
3. Have RPE built into them

His routines are the Internet routines but modified and geared towards PL. I am not saying it's bad, just keep it into consideration. I like the guy - at least he managed to expose me to more ways to train than just what is thrown around at forums.

>3x5 deadlifts three times a week
Boi

pls no bully.

Workout A
3x5 Squat
3x5 OHP
1x5 Deadlift
3x5 Weighted Chest Dips
3x5 Zottman curls (Semipronated)
4x8 Grip crush-Wirst Roller
4x12 Calf raises

Workout B
3x5 Front Squat
3x5 Bench Press
3x5 Hip trust
3x5 Weighted chin up
3x5 Face pulls
3xf Plank
3xf Reverse crunches
3xf Sit up with twist

AxBxAxx BxAxBxx

>routine thread
>no one posts any form of progression
You guys are literally missing the most important part of a routine.

Day 1
>Squat: 3 x 6
>W. Dips: 3 x 6
>DB row: 3 x 6
>Hammer Curls: 3 x 6
>French Press: 3 x 6

Day 2
>Snatch Grip Low Pull: 4 x 5
>Power Clean: 5 x 3
>Push Press: 5 x 3
>Back Extension: 3 x 15

Day 3
>Squat: 4 x 10
>W. Dips: 4 x 10
>Chinup: 4 x 10
>Incline DB curls: 3 x 15
>CG Bench Press: 3 x 15

Day 4
>Clean: 3 x 3
>Overhead Press: 4 x 8
>Snatch grip hanging high pull: 4 x 5
>Hanging Leg Raises: 3 x 15

R8 pls

Day 1, 2, & 4 I move up weight when the rep ranges are fulfilled.
Day 3 I use about 70% of my 1rm on each lift.

>Push

Bench 4x6
OHP 4x6
Incline bench 3x8
Lateral raises 4x12
Cable flys 4x12
Overhead tricep extensions 2x12
tricep extensions 2x12

>Pull

Pull ups 3xfailure
Seated Rows 4x8
close grip lat pull down 4x10
Face pulls 4x12
Curls 4x12

>Legs
Squats 3x6
Deads 3x5
Dumbbell Lunges 3x6 each leg
Leg Extensions 4x12
Calf Raises 4x15

>PPLxPPLx

Sunday - Volume day
>5x5 squats at 80% 5RM
>5x5 press at 80% 5RM (swap bench and OHP weekly)
>3x5 deadlifts at 80% 5RM

Tuesday - Density day
>1x3 press, rest 30s, repeat for ten minutes (swap OHP and bench weekly) at 1x3 pendlay row rest 30s, repeat for ten minutes

Thursday - Intensity day
>1x5 Squat at 101.0% - 101.5% more than previous 5RM
>1x5 press at 101.0% - 101.5% more than previous 5RM (swap bench and OHP weekly)
>1x5 deadlifts at 101.0% - 101.5% more than previous 5RM

Monday

Screaming 3x3
lying down in the shower 1x1
Eating spoons of fireants 3x5

Wednesday

Putting an unloaded gun in my mouth and pulling the trigger 10x3
More screaming 3x3
Walking the dog and dumping bags of my own poo in place of his 2x3

Friday

Closing my eyes for 10 seconds at a time while driving down the high way 3x5
Attending BLM meetings in elaborate blackface 1x1
Throw garbage at hipsters 10x10

Going easy on squats now.

you look like me a half year ago, let me guess squats have been hurting you so you deloaded? Try low bar squatting its only way my lanklet legs will squat anything higher than 150lbs - mine is at 250 right now with a diddy of 300.

>Also dat body weight line
EAT MOAR

eating ants is a good way to hit your protein breh

Its going to be an accessory because you won't be able to push as much weight. I'd aim for 8-10 reps but I think its only good for fixing you ORM if you bounce it off your chest so I would do it maybe every other week or something once you get over 225 lb bench AND start seeing that problem. I ain't an expert on it though so you might as well watch all his vids on it and decide for yourself.

>Front Squats
>Lunges
>RDL

>Snatch-grip DL variation

Please tell me I'm not fucking up Veeky Forums

>AxBxCxx

>A
Flat Bench Press 5x5
Incline Bench Press 5x5
Pec Flys 4x10
Cable Crossover 4x10

Cable Tricep Extension 4x10
BB Skullcrushers 4x10
Close Grip Bench Press 4x10 (Light)

>B
OHP 5x5
BB Front Raises 4x10
DB Lateral Raises 4x8

Deadlift 2x5 (70%), 2x5 (80%), 1x5 (100%)
Squat 4x5
Seated Leg Curl/Extension 4x10

>C
BB Row 4x6
T-Bar Row 4x10
Lat Pulldown 4x10
Hammer Strength Row 4x10

Standing BB Curl 4x10
Larry Scott Curl 4x10
DB Hammer Curl 4x8
Wrist Roller (4 sets)

After all workouts I do:

Cable Crunches 4x20
Ab Crunch Machine 4x20
Hanging Leg Raises 3x10

R8 my intermediate level routine to get into strongman style lifting?

>Monday
3x5 Squat
4x4 Zercher Squat
3x12 Power Cleans
4x100ft Farmer's Walk

>Wednesday
3x5 Bench Press
3x90s DB Press
4x5 Chinup
4x5 Lat Pulldown

>Friday
3x5 Deadlift
4x5 Rack Pulls
4x5 Push Press
4x5 Seated Cable Rows

It's a routine I made with each of the powerlifting exercises, "Strong in 7: 7 lifts for the non-strongman" on bodybuilding.com, and threw in lats/rows because it didn't seem middle back intensive enough.

What do you guys think of this?

Just got back in the gym a couple weeks ago and been doing this. Tried SS and SL variations before but my bench was lagging. Hopefully benching 3x a week will help. Liking it so far.

Btw I still just do 3x5 squats and 1x5 deadlifts as I'm at intermediate weights for those

forgot image

Incline straight bar
Incline dumbbells
Decline straight bar
Decline dumbbells
Weighted dips
Cable flys
Tri pull downs front
Tri pull downs side
Behind the head tris

Shrugs
OHP straight bar
OHP dumbbells
Lat raise side
Lat raise front
Reverse fly

Squat
Leg press
Leg hamstring extensions
Face down leg curls
Standing calf
Sitting calf

Yates row
Bent rows w/ db
Seated rows w/ cable
wide grip lat pull down
close grip lat pull down
Standing curls
Preacher curls
Sitting curls
Bent curls

4 sets each. Core thrown in randomly. I enjoy high volume.

So basically a fucktonne of back.

IMO do front lateral raises with dumbbell, also maybe make leg its own day? D day? No idea. Otherwise you're doing deadlifts on shoulder day which kind of sounds painful.

Both A and C routines are good.

>virtually the same thing every routine
Ok.

>push / pull terminology bullshit
Just not a fan.

Pure coincidence I've split similar.

>legs, shoulders, back, chest all on one day
>then again with different exercises
For why?

Even I'm on some sort of testosterone manipulation... I doubt I'd be able to finish some routines I do without creatine:
Lateral raises, front and side
Over head press
Steep incline press
Incline press
Flat db press
Decline press
Dips
Whatever tri I feel fucked to do
Shrugs

That's 44 sets. If I'm only taking one minute breaks I'm pretty fucked after that. Truthfully, I only do that if I can't get to the gym much.

You can train big muscles 3x per week but you didnt hear that from me or else these guys will come up with like" muh regenaration!" ive never hit a plateau

power cleans shouldn't be attempted by beginners.

I train 6 times a week best of times and I've already hit an over head press plateau. You're full of shit.

I don't see how that will work at all for your presses. doing both bench and press heavy 3 times a week will make you stall very quickly.

>Btw I still just do 3x5 squats and 1x5 deadlifts as I'm at intermediate weights for those
I think you're confusing "intermediate" on strength standards with "intermediate" in terms of training advancement. they have nothing to do with each other

Been doing it for about a month now

It's a beginner program, not meant to last ages before stalling. Just getting as much frequency in as possible which is important for novice lifters. Not going heavy 3x a week anyway, it alternates. Look at the rep ranges & the section at the bottom.

Please explain the difference between them then. My squat and dl are a bit unbalanced with my bench and ohp. Squatting or deadlifting with that much volume would be too much at the weights I'm lifting now.

Your squat and dl are unbalanced because 3x5/5x5 sucks for bench and OHP. You can increase the volume and frequency of your lifts but you need to drop the intensity.

That's what I was thinking. I'll continue on this routine then but make sure not to go hard on bench & ohp often.

Yeah that's a good idea. Test your bench and OHP once a month or something and pummel them with volume and frequency.

What is the logic of 1x6 for OHP and pull-ups? I like Candytoe but that sounds silly, especially for pull-ups

You can easily run Madcow for the first part of intermediate and make the same progress in a much shorter period. 5/3/1 is too slow for someone first venturing into intermediate levels.

Give me attention. I am a female.

The routine recommends maxing out either bench or ohp once a week so hopefully that's not too much. I think I was pretty much going till failure every workout on SS, maybe that's why my upper body lifts kept stalling.

bump

Why 5 days a week that's not good unless you're an advanced lifter

He is doing 3 days a week FB and 2 days cardio.

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