Taking a semester off of school and trying to spend it self-improving.
Part of my plan is a higher intensity lifting routine, trying to jump from 200 to 210 (pic related). Trying to get 1/2/3/4 lifts. Been lifting for a year now, just recently hit 2 pl8 Bench and 1 pl8 OHP. Squat and Deadlift are lacking, 1 rep maxes at 2 pl8s and 3 pl8s respectively. Think I can make it in 6 months brehs? Plan also includes 2 hours of rowing a day. All feedback is appreciated.
The left side of the slashes are the first day in the week, right side are the second day.
Grayson Perry
if you do that much volume for squat and deadlift 3/4 gonna take 5 years to achieve.
Lincoln Perry
Maybe stop being such a faggot and youll gain some size.
Jordan Wilson
Is focusing on flat bb bench as a primary movement truly necessary to build strength, size, or aesthetics? I ask because I am considering taking Candito's LP strength/control program and replacing bench/ spoto press with push/strict military press. I plan on cycling weighted dips/incline db bench and db pullovers/flat db bench as accessories which I feel will be adequate volume for my full chest.
For reference, been fucking around with my own PPL/UL for ~1 year. 5'11 170 lbs PRs currently OHP 145x3 Bench 225x2 Squat 275x2 Dead 405x1
My current lifting goal is to OHP 2 plates, without becoming a fat piece of shit.
Opinions?
Cameron Gomez
I've been doing pic related for a month and its been pretty good so far.
Jackson Smith
Too much volume for squats/deadlift day. If you want to just get high stats, literally just switch the legs portion of your PPL with Sheiko/Candito or whatever powerlifting program you like and you'll get there in like 15 weeks or so.
Dominic Torres
>Push focus. Heavy push. Moderate row. Volume push shit. Volume back shit. Volume push shit. [muscle imbalance prevention/injury prev] Volume back shit. [muscle imbalance prevention/injury prev] Arms.
Gay shit between two sessions >moderate or light push or pull. >moderate or light push or pull. >volume back >volume chest >prehab/inj prev. shit
>where legs dont have legs got shot off in ukraine
Matthew Allen
I figured too much volume might be the routine's downfall. Thinking of bringing the days down to 6 exercises as opposed to 8, and switching some of the first day workouts to replace duplicates in the second day. Both have you have only mentioned the squat and deadlift day, should I apply that to the Push and Pull days as well?
Samuel Morgan
Been doing a modified SS/SL type program the last 2.5 months after going 2 years without lifting. Just trying to get my strength back to where it was and then thinking about moving on to something else. Don't follow a strict weekly schedule I just go to the gym every other day. How does this look?
A Squat 3x5 Bench 5x5 Seated cable row 3-4x8 Dips 3-4x8-12 (Been working up to this, just hit 3x8)
B Deadlift 1x5 / BB Rows (Been dabbling with Romanian deadlift as well on days when not conventional deadlifting) OHP 5x5 Back extensions 3x10-12 Pullups 3-4x6-8 (Same as dips, been working up to this)
Ab work (wheel rollouts and planks) and a 10 minute HIIT session after most workouts
Is this ok or should I change something up?
Chase Wilson
why are you so afraid of squatting?
Charles King
>dont have legs got shot off in ukraine do you have prosthetic legs
do you still have a working penor
do you still get girls
do you still have sex? how?
Connor Ramirez
I felt like it fucked up my back when I did SS last time so when I started lifting again I didnt want to do it every day. I think my core just wasnt strong enough back then though. Ive made a point to do more core work since Ive been back into it and I haven't had any issues. Also, that's 3x5 working weight, I do about 3-4 warmup sets.
Veeky Forums, I've been to the doctor, it turns out my patellas are pretty fucked and while with medicine they're be pretty ok after a couple of months, proper unfucking will take them about a year, during this year I am not allowed to do movements and exercises that put any kind of load on the knee (instead of this I've been encouraged to do some swimming and ride a stationary bike) I want to do strength oriented stuff but I can't do anything with my legs, what do, previously I've been doing SS and I don't really think doing TM/Candito-but-with-no-legs is a good idea
tl;dr: >I want strength-oriented training >but with no legs because of reasons mentioned above >I've been on SS before and reached novice to intermediate (closer to intermediate) lifts
David Carter
Hey lads, so I stole someone elses routine from a previous thread and took some advice from anons and made this. Haven't tried it yet. Im currently doing a two day split but I might not have the time for two days in a row, also this would be a lot more intense on my entire body each session. Let me know what you think:
Day 1 5/3/1 OHP 5/3/1 Squats 4x8 stiff leg deadlift 4x10 barbell rows 4x8-12/max OHP/neutral grip weighted pull-ups 3x max weighted dips 5x15 lateral raises
Day 2 10-12 sets of hang high pulls (ramp, as the weight ascends, the reps descend to heavy singles 5/3/1 Bench 5x10 incline dumbbell press 5x5/8 weighted chin-ups/heavy laterals 3x20 T-bar rows 4x12 lateral rises
Are you working deltoids way more than any leg muscle?
Zachary Russell
Do cycling and work on sprints. Your legs will not have a problem growing.
Aiden Sanchez
How does one do 5/3/1 twice a week for one lift? Either I'm missing something or you're missing something.
Brandon Watson
about half a year ago I got off a typical powerlifting routine and I found myself with BIG lower half and decent strength on squats and deads. But, surprisingly and probably due to inconsistency in training schedule, with severly underdeveloped upper body. Genetics aren't in my favor too, as legs, glutes and chest grow fast, shoulders and back not so much - hence the different volume and approach.
Robert Brooks
since November it's working quite great as bigger volume on OHP seems to suit me.
Ryder Scott
Good advice
Nathan Ward
I'm not really worried about legs, I'm wondering what to do with everything else
Ryder Wright
SS and TM are not optimised for upper body. Listen to rip for legs and nothing else.
5/3/1 would do, PPL minus the L, you get the point.
Luis Morris
You misunderstand me. 5/3/1 is based around 4 workouts every 4 weeks in the 5/3/1 progression. You can't do 5/3/1 twice a week. Just do 5/3/1 as normal with more OHP focused accessories. Hell, you can even make those accessories mostly more OHP if you want but twice a week 5/3/1 progression makes no sense.
