It's fine...

>strongerbyscience.com/train-smarter/
Thanks, bro

But it always starts 4 weeks behind your real maxes.

Hey lads, not OP here but I've been doing 5x5 for two months with immense success. My bench is going up by about 10lbs a week nearly.

I-is there something else I should be doing?

>here's muh "routine" as a noob

Scoop of Muscle Milk protein powder 30min before a lift, scoop before bed. I eat kindof alot, maybe consume 2500cal a day with emphasis on chikkun/pasta.

I lift every other day for the muscle groups I work on. Every so often I take off two days rest, like say ever 3 weeks or so. (Idk it's probably good?)

But as I said, my progression has been incredible. When I started I could bench like 120, 5 weeks later I can bench 160-170. My gym doesn't have enough pl8 for me to 5 rep max rows or squat so that's only the real measurement I can go on. I can row 100s easily though.

Any intermediate tips? I feel like I've been learning and progressing sortof past the "just starting" phase. Also it may be worth mentioning that I'm 6'1" and weigh 190lbs. Thanks!

How I should read this thing? Doesn't make any sense to me.

>I-is there something else I should be doing?
If it works why change anything? Start thinking about it when you stop making gains.

Red = reps
orange = sets
blue = weight
black = % of max

forgot image

5 sets of 5

4 sets of 3

3 sets of 6

etc

Percentages are just percentage of your 1 rep max which is entered on the far right

Thanks but what are those boxes after that?

Alright. My Abs gains really aren't that good. Do you have any recommended exercises? I've basically been using the lat pulldown, but like, I'm on my knees, I grab the bar with my hands, then curl my torso downward with like 150lbs resistance. (Don't worry I'm the only one in the gym when I do this)

Is this autistic? Should I just do crunches like a normie? I don't really like crunches.

first column is day 1, second is day 2 , third is day 3 (mon/wed/fri) you can ignore the weekly max thing and the rounding is whatever you set it as on the maxes page.

also AMAP or AMRAP means As many (reps) as possible, basically you just go till failure then figure out whether you should keep the same weight or make it heavier for next week.

So I do in week 1 everyday 5x5 and then for example in monday that

50% 1x8
60% 1x6
70% 2x4
80% 2x3

Think you're getting confused the weeks are length ways

where can I learn more about programming?
I did SS with splendid results after I cut down the fat(to all newlifters, I made amazing results in muscle and strength on a dirty bulk but took over a year to shed it down while maintaining most of my strength and mass)

I like how I look and basically now I just need to "fill up" more, muscle size since I kinda became depleted since being really low bf% as natty sucks

what program should I be looking to for aesthetics as the first goal?

So I do

225 5x5 and
50% 1x8
60% 1x6
70% 2x4
80% 2x3

Everyday bench day?

powerliftingtowin.com/powerlifting-programming/

What, no. you just do the 5x5 on the first day, then the highvolume day on the wednesday , then the AMRAP day on friday

Ah, now I get it.

Thanks a lot, bro.

This. It's fine as a new intermediate lifter. It does this weird thing with 4 weeks of under reaching than from week 4 overreaching. So the max it should be run for is a cycle of about 8 to 12 weeks then reset and deload.

You can run it for a few cycles it packs on plenty of mass and gets your numbers up (it's essentially Bill Starr's 5x5 he used to get college football players jacked in their off season).

After that switch to a more advanced intermediate routine more suited for powerlifting or bodybuilding as appropriate, say Texas Method maybe if still want/able to progress weekly with a focus on strength, otherwise 5/3/1, PHUL, etc.

This site really helped me.

>I'm 6'1" and weigh 190lbs
> I eat kindof alot, maybe consume 2500cal

what the fuck am i reading?

Is that weird?

that is way to little calories. A man with those numbers that lifts heavy needs way more calories then that

Sheiiitttt you think? How much should I consume? I'd say I lift pretty heavy atm compared to a normal person.

SL/SS->Madcow/Texas method->Wendler 5/3/1->SHEIKOSHEIKOSHEIKO

check for your self at scoobysworkshop.com/calorie-calculator/

531 didn't work for me doing lifts only once per week was bad.

Do them twice then lol?

really? worked great for me finally hit 4 plate diddly and could rep 3 plate squat for the first time in my life.

Deadlifting once per week is fine but not working on squats or bench for me.

Senpai you know you can modify the frequency on any program you do pretty easily don't you?

you know the answer then

>SHEIKOSHEIKOSHEIKO