Post your routines, rate other people's routines, give advice, talk shit, etc. I'll start...
Routine Rate Thread
Zachary Gonzalez
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William Hernandez
Week A
Monday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work
Tuesday
Olympic Lifting
Midline
Accessory
Wednesday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work
Thursday
Active Recovery
Friday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work
Saturday
1x5+ Trap Bar Deadlift
Accessory Work
Sunday
OFF
Week B
Monday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work
Tuesday
Olympic Lifting
Wednesday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work
Thursday
Active Recovery
Friday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work
Saturday
1x5+ Deadlift
Accessory Work
Sunday
OFF
Jordan Turner
Add 1kg to each upper body lift each session
Add 2kg to each lower body lift each session
When 5 reps are not accomplished on the final + set, reset by 10% and begin climbing.
Deload every 4 weeks
Program is built off of Greyskull LP, and is essentially a blend of SS and 5/3/1.
Brody Russell
Zone 1 (HR ~130 bpm) on the Airdyne on Mon, Tue, Wed, Fri, Sat
Accessory is mostly unilateral work, fixing sticking points, and beach muscles -- 4 sets of 10-15 reps
Matthew Thomas
Beyond 5/3/1 but with my own assistance, and some ab work if I am feeling it
SQ/Bench Day:
--Assistance--
Pull-up 30-50 total reps
Shrug 3x5
Dip 3 sets x 15-25 reps
D/OHP Day:
--Assistance--
Barbell Curls 4 sets x 10 reps
Back Raises 3 sets x 10-15 reps
Face Pull 70 reps total
RDL 3 sets x 10-15 reps
Sebastian Davis
Stats: 1.75m, 93.9kg
Squat: 185kg
Deadlift: 230kg
Bench: 113kg
Press: 81.5kg
Front Squat: 165kg
Angel Sanders
Do you run this on an AxBx schedule?
Adam Cook
I don't quite have a "routine" yet. But this is what I did today for upper body: (I don't go to the gym, but I have a few machines in my garage and a dumbbell collection)
20 Pushups
20 Bicep Curls, 10lbs
15 Triceps Kickbacks, 10lbs
20 Dumbbell Shrugs, 20lbs
10 Dumbbell Lateral Raises, 10 lbs
30 Ball Throws, 10lbs
10 Shoulder Presses, 10 lbs
Stretch
20 Stacked Pushups
20 Bicep Curls, 15lbs
20 Bench Dips
10 Upright Row, 15lbs
15 Pec Deck, 33lbs
Bench Press until fail(8), bar + 22lbs
Stretch
It's a work in progress, a lot of the earlier exercises are more so meant as a warmup than to build muscle, the 20 15lbs curls I did were killer. My biceps flared the fuck up.
James Nelson
ishyddt
Zachary Moore
>run 2 miles in under 16 mins every other day
>160lbs 5rm bench
>210lbs 5rm squat
>140lbs 5rm deadlift
t-trying to get better