Finally leaving brosplits

Hi /fit. My gym membership is about to end and I'm going to a new gym which actually has a power rack. Due to the absence of a power rack I used to do brosplits

I've been on brosplits for 2 months and I can bench 25lbs and squat the same(have to deadlift and then overhead press because of no fucking Power rack)

Should I do stronglifts or starting strength?

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startingstrength.com/get-started/programs
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ss

pendlay rows r dumb

Personally prefer starting strength over stronglifts but they're both very good full body routines based around progressive overload, which is your best bet for increasing strength in a timely matter. Just don't skip out on arm accessories like chin and pullups and dips if your triceps is lagging on your push lifts. Get a weighted belt once you're able to do 15 reps on either of those exercises.

bench and squat 25 lbs?!?!

>Pendlay rows are dumb

How so?

Yeah I mean the bar is 45 lbs and 25 lbs on each side
I start with 15 lbs on each side and do 20 reps and do 3 sets while increasing 5 lbs eaxh time.

They workout the same muscles as chins/pullups except that worse while being 10 times more taxing on your lower back.

startingstrength.com/get-started/programs

He says to do 3 reps only. Arent 5 reps better? Pls no bully

Add all the weight together.

Bar+2 25 plates=95lb

Hmm ok. So with what weight should I start ss?

Pls respond. Bump

But I dont want to do cleans

then do speed deadlifts with around 75 percent of your normal weight.
they serve the same purpose, ie: explosiveness + pulling volume

Also what warmup should I do? Is it even necessary?

For what? Cleans?

Most of the exercises. sl says 5x5 while ss says 3x5

Three sets, five reps per set.

Seriously the best thing you can do at this point is buy/steal a copy of the book (3rd edition) and read it.

Oh you mean 3 sets instead of 5?

>Candito's LP
>reg parks 5x5
both are better than SS

Why?

Read starting strength or at least parts that you need. There's PDFs online readily available

downloaded it. it answers everything actually
thanks

do phrak's greyskull or SL

>bench 25lbs

you mean 25lbs on either side of the bar, right?
RIGHT?

yup. read this