Routine r8 thread

Bench won't flip or slide unless it is crossfit tier

Ive just bought the stuff slowly over-time while lifting at the local gym, now I lift at home.

I just deadlift on the concrete in the garage. The bumpers protect the floor.

AxBCAxBC

Ideally but I just kind of do whatever around uni work and sport training.

A
1x5 Deads
3x5 Bench
3x10 Incline Flys
3x8 Triceps (pushdown/skullcrushers etc anything I feel liek doing)

B
5x3 Power Cleans
3x5 OHP
3x10 Lat raises
3x10 Pullups

C
3x5 Squats
3x5 Bentover Rows
3x10 Curls
3x Planks
2x12 Leg raises

Accessory work is kind of whatever I feel like doing on the day but thats how I like to split them up. Obviously just started modifying starting strength no idea if this is good, should probably squat on more than one day, really trying to build strength and power for general sport and accessories for my faggot self esteem.

r8 m8s

Alright then, how about T-bar rows?
T-bar was always a favorite of mine, mostly because in case of exaustion I could lower the bar safely for the equipment and myself.

Yea just try get a row in there

Back when I lifted at my local gym I actually use to see a really jacked guy do these a lot.

I can't really do them with the adjustable bench I have though, the bars in the back get in the way.

If your a beginner you should try stick with as for a few months,but either that that itvliiks good

>The shrugs are kind of excessive on upper day especially if you do deadlifts the day after.

Im doing them because I want to bring my traps up, they're def one of my weaker points.

I think I'm basically intermediate, been going for a year or so lifts are ok. I can't squat dead every fuckign workout anymore. I can't even clean and squat on one day it makes me really fatigued.

PPL @ 5 day cycle

Day 1 Pull
underhand cable pulldowns 5x5
row 3x10
cable curl 5x5
dumbbell shrugs 5x10
delt fly 3x10
wide grip lat pulldown 5x5
dumbbell curls 5x5

Day 2 Rest
light cardio

Day 3 Push
bench press 5x5
tricep pushdown 5x5
OHP 5x5
chest buttefly 3x10
dips 5x5
lateral raise 5x5
tricep pushdown - rope 5x5

Day 4 Legs + core
squat 5x5
ab crunches 3xfail
DL 3x5 (only 1 set at highest weight)
seated calf raise

Day 5 Rest
light cardio

still a work in progress but I've been doing this for a few weeks now and it feels good

Why don't you try Bill Starr's old power routine?

Mon (Heavy):
Squats 5x5
Bench 5x5
Power Cleans 5x5
Weighted Hypers 2x10-12
Weighted Situps 4x10-12 (can be Hanging Leg raises)

Wed (Light):
Squat 4x5
OHP 4x5
High Pull 4x5 (or deadlift here, 4x5)
Pull Ups: 2-3xMax (2-3x5-8 if weighted)

Fri:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
PC 4x5, 1x3
Dips 2-3xMax (or 3x5-8 weighted)
Curls 3x8-10

5x5 is 5x(50,70,80,90,100)% of your target weight. Each monday you add weight to the bar of your top set (that's your progression).
Squat 4x5 is (50,60,75,75)% of mondays weight.
OHP/Deadlift 4x5 is (50,75,85,100)% of target weight. (Exact numbers don't matter, ramp up towards top set of 5 reps).

Fridays are 4x5 (same as mondays), 1x3@mondays top weight + 2.5kg, 1x8@70% of your top weight (a "back off" set).

Do incline (i recommend regular) flies on mondays after all the shit if you have energy for it, do laterals on wednesdays.

Or you can just look up madcow's template and run it with powercleans instead of rows, why the fk did i write all this shit out. The program is made for athletes with "beach work" added in, so generally you should fuck the flies and laterals

I actually play baseball so I'm hoping laterals will help strengthen/tighten up my sloppy shoulder joints.

I also really want to to do rows still. That bill starr program looks good tho, is it just modified madcow? I can't imagine doing 5 reps of heavy cleans tho.

Madcows is actually derived from this old routine. Do you want to OHP more than bench?
If you wanna do rows, DL and cleans you can do:
Mon: Rows 3x6-8 (form over weight on rows).
Wed: 4x5 DL (as before)
Fri: PCleans 4x5, 1x3 (as before)
As you see, PC-frequency suffers, if that's cool then roll with this kind of template.

His old routine actually had PC's for 5x5, and he continued to advocate 5's for PC's in strongman programming until he passed away. Dunno why, but i guess there's some kind of reason behind it for footballers/storngmen.

You're probably better off swapping OHP and Bench press and skipping laterals if you want more shoulder integrity. I've ran it like that (bench on weds) and my experience was that dips for 3 sets on fridays murders front delts too much so stick to 2 sets.

You could also run it with only PC's and do some 2 sets of high rep facepulls on Mons/Fri's

Need you guys opinion on my routine keep in mind i only have a pair od dumbbells
Dips 4x8
triceps extension 4x8
Alternated biceps curls 4x8
Dumbbells rows 4x8
Push ups 4x10

mmm yeah I probably should do heavier OHP, I can't actually do dips tho, I'm one shoulder surgery in and not allowed anymore. Maybe OHP + incline bench on fri or something? Needs to be something targetting my chest more than tris.

Beginner ppl PPLPPLR
Pull
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
Push
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
Legs
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

If that's the case then OHP will help build shoulder integrity, just listen to your shoulders. ~2x8-10 DB incline on fri's might work, the key is feeling like you could do 2-3 more reps after both sets or it's going to deter more than add to the program. Tbh i think PC's + facepulls 2xWeek sounds better for shoulder health than adding in rows. Try both tho and see which feels better.

if you got more questions/concerns i'm back and will try to help you in ~1h m8

thanks mate really helpful stuff.

Ive heard that you should not do more Than 5 minutes of abs exercises is this bro science also what are the best abs routine

inexperienced here, is this a good routine ? I try to do it everyday

20 burpees * 5
20 push-ups * 5
20 sit-ups * 5
plank for 30s * 5

no, it's shit.
read
>startbodyweight.com/p/start-bodyweight-basic-routine.html
>drive.google.com/file/d/0B2oknZg-EI8xenpWUWFidDc1aDQ/edit?pref=2&pli=1
>THE FUCKING STICKY
t. /bwg/

>day 1 (back, biceps and calves)
>Back
pull-down 4x10
close grip pull-down 4x10
seated row 4x10
t-bar rows 4x10
dumbbell rows 4x10
pulls up till failure 3 sets
hyperextension 3x15
>BICEPS
barbell curl 4x8
incline hammer curl 4x10
concentrated bicep curl 4x10
chin ups till failure or overhead cable curl 4x10
>CALVES
Seated calf raises 4 sets till failure

>Day 2
>Chest
Bench press 4x10
Decline press 4x10
incline bench press 4x10
dumbbel flys 4x10
cable fly (high and low, both) 4x10
>Tripceps
tricep kickbacks 4x10
tricep cable extension 4x10
reverse grip triceps extension 4x10
overhead cable extension 4x10
dips 4x till failure
>Abs
Sit ups 4x tll failure
Leg raises 4x failure

>Day 3
>Legs
5 min of warm up in bike
Leg extension 4x10
Leg press 4x10
Squat 4x8
hips abductors 4x10
romanian deadlift 4x8
>Deltoids
side lateral raises 4x10
one arm lateral raises 4x10
standing dumbbell press 4x10
front plate raise 4x10
rear delt raise 4x10
>Traps
Shrugs 5x20

>Day 4
Same as day 1

>Day 5
Same as day 2

>Day 6
Same as day 3

>Day 7
Rest

>Chest/Tris
Flat Bench 5x5
Incline Dumbbell Press 3x8
Dumbbell Pullover 3x8
Cable Flies 3x12
Straightbar Pushdown 3x8
Tricep Rope Extension 3x10
Dips 3xF

>Back/Bis
Barbell Row 5x5
Chin-Ups 3xF
T-Bar Row 4x8
Rack Pulls 5x5
Preacher Curl 4x8
Hammer Curl 3x10
Cable Curl 3x12

>Shoulders
OHP 5x5
Upright Rows 3x8
Shrugs 4x15
Reverse Fly 3x10
Arnold Press 3x8

>Legs
Back Squat 5x5
Deadlift 5x5
Leg Extension 3x10
Leg Curls 3x10
Calf Raises 4x10

End every other day with Lumberjack Twists and Standing Side Bends with a plate

>I wanna live in the gym, feel like I want to die every day and make 0 progress
- The program

wew lad I think you need more sets of five in your routine

Can someone please post the intermediate routines .png?

I get some great tips every time I post so Imma re-post this.

Looks like a mess desu

Is that bad?

A
OHP 8,4
Lat raise 6x4
Upright rows 12x4
Squat 5x5

B
Deadlift 8x4
Lat pulldown 8x4
Shrugs 9x4
neutral grip pull up failurex4
ez curl 8x4
hammer curl 8x4

C
bench 5x5
cable flies 9x4
Flies 10x4

ABCxxABCxx etc
sit ups planks and a 20 minute jog on rest days.

Help me out bros

oops, dips fx4, skullcrushers 10x4 on C

>20 sit-ups * 5
kill yourself right now

and then do what said.

Sit-ups are terrible for your back.