Youve got rows to balance out bench, thats good, but add in some pullups to balance out overhead press.
Also >tricep curls
Benjamin Gonzalez
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.
Jack Perez
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.
Brandon Sullivan
...
Colton Allen
...
Leo Ortiz
I think he means a curl where you have a pronated grip and it works your tricep
Elijah Taylor
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
Wyatt Jenkins
> swedecucks > rising up to their bbc overlords lol
Brandon Carter
Not him, but what exactly do you mean by 'balance out'?
Christopher Gomez
Gonna start on monday Jim Wendler's 5/3/1 Any opinion on this program? Or experiences...
Carson Edwards
So one muscle group doesn't grow out of proportion to another so you don't fuck up your posture and appearance
Andrew Taylor
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?
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.
Jaxon Watson
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
B 5x5 squats 5x5 ohp 1x5 deadlift 3x10 supinated curls
Josiah Phillips
what the fuck happened to your squats
Owen Lopez
I saw this x ray of my back and decided to be a pussy
Aaron Richardson
You didn't know that you had screws in your back until you saw an x-ray?
Colton Morgan
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
Ryder Peterson
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.
Gabriel Russell
The human body is a mystery
Daniel Collins
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
Brody Rivera
AxBxAxx BxAxBxx
A 5x5 Squats 5x5 Bench 5x5 Row
B 5x5 Squats 5x5 Overhead Press 1x5 Deadlift
Robert Carter
Oops didnt meant to reply to you
Parker Murphy
If you're truly advanced, you're not going to be putting 10lbs on your lifts every four weeks.
531 is intermediate.
Camden Williams
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
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
Ian Rivera
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.
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.
Jackson Perry
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.
Ian White
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
Jason Allen
You on roids bud?
Ayden Sullivan
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.
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
Dominic Cooper
Are you a big guy?
Luis Baker
Do madcow 5x5 if you are strong and keep the pull-ups and dips as accessories
Chase Johnson
There are a buttload of ways to do 5/3/1. Which one are you looking at?
Ryan Gutierrez
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
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
Ryder Sanchez
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
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.
Hunter Reed
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
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.
Aiden Cooper
PUSH High-bar squat 5x5 OHP 3x5 Incline DB press 3x8 Chest fly 3x8 Triceps extension 3x8 Hanging leg raise
thinking about starting this. My physio told me my traps are weak so im trying to emphasize them
Christian Ortiz
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.
Dylan Brown
>pull up >1x6
Ethan Long
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)
Jordan Moore
yes
Jose Fisher
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?
Blake Stewart
Izzy's programme, the second stage. Just finished PNP1.
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
Jace Evans
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
Andrew Price
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.
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
Bentley Hernandez
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
Oliver Rivera
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
Noah Robinson
Going easy on squats now.
Adam Sanchez
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
Andrew Bell
eating ants is a good way to hit your protein breh
Jace Ward
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.
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.
Wyatt Robinson
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
Leo Myers
forgot image
Colton Parker
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.
Jaxson Jackson
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
Jackson Peterson
power cleans shouldn't be attempted by beginners.
Kayden Baker
I train 6 times a week best of times and I've already hit an over head press plateau. You're full of shit.
Colton Hill
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
Nicholas Martinez
Been doing it for about a month now
Brody Foster
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.
Xavier Lopez
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.
Jose Campbell
That's what I was thinking. I'll continue on this routine then but make sure not to go hard on bench & ohp often.
Leo Brown
Yeah that's a good idea. Test your bench and OHP once a month or something and pummel them with volume and frequency.
Dominic Fisher
What is the logic of 1x6 for OHP and pull-ups? I like Candytoe but that sounds silly, especially for pull-ups
Ryan Barnes
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.
Tyler Rodriguez
Give me attention. I am a female.
Parker Baker
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.
Benjamin Adams
bump
Henry Martinez
Why 5 days a week that's not good unless you're an advanced lifter