Routine rate thread

r8, h8, demonstr8, but dont masturba8 this is a work safe board

my routine may not look like alot but i go all out on main lifts and really focus on my accessories

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youtube.com/watch?v=sTw2wIwxslY
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...

not going to make it

bench, flys, shoulder press, tricep extensions, squat, deadlift, 4x10,

>my routine may not look like alot

That's because it's not.

idk i have a 350 squat, 335 deficit stiff leg dl, 240 bench and 160 ohp @160 lbs

you're in the gym for 20 minutes each workout?

usually 45, an hour at most
i know it seems retarded but it works for me.

MAXIMUM of 52 bench sessions a year. Why bother

lately ive been switching out a shoulder session once a week for another chest/bis workout. so ill do chest 3 times in 2 weeks, and shoulders 1 time every 2 weeks. the back and chest stuff maintains my shoulders just fine

xAxBCAC

I want to add more to A/B but feel like it would end up turning into 2hours at the gym. (Calves, lats, side delts,traps etc)

>what are shoulders

I follow DeFranco's Westside for skinny bastards part 3 with slight modifications
I do 5x5 squats on both leg days.
3x8 OHP on repetition upper body, 5x5 on maximum effort upper body
I do both hammer curls and barbell curls, plus farmers walk.

I'm relatively new to lifting, should I continue with this routine?

>Day 1 Power Upper
Bench 4x3-5
Incline DB Bench 4x6-10
Bent Over Row 4x3-5
Lat Pull Down 4x6-10
OHP 4x5-8
Front Delt Press 3x6
BB Curls 4x6-10
Weighted Dips 4x5-8

>Day 2 Power Lower
Squat 4x3-5
DL 4x3-5
Leg Press 4x10-15
Lying Leg Curl 4x6-10
Calf Press 4x10-15

>Day 3 Hypertrophy Upper
Incline BB Bench 4x8-12
Flat DB Bench 4x8-12
Cable Row 4x8-12
DB Row 4x8-12
Shrugs 3x12
Seated DB Shoulder Press 4x8-12
Side Lat Raise 4x8-12
Incline DB Curl 4x8-12
Weighted Dips 3x8-12
Cable Tricep Extension 3x12

>Day 4 Hypertrophy Lower
Front Squat/Back Squat 4x8-12
DB Lunges 4x8-12
Lying Leg Curl 4x8-12
Calf Raise 4x10-15
Good Mornings 3x12
Hip Thrusts 4x10

Workout days are usually Mon, Tue, Thur, Fri

dogshit, just do SS

Throw in some lat raises, superset with your last exercise if you just wanna get out of the gym fast.

How new?

I would take out the tricep extensions from the end of hypertrophy day, your triceps are already going to be worked enough from all of the pressing you've done, and replace your cable rows with chinups or pullups, and remove leg curls and add ab work on each lower body day. If you want to add tricep work, the best day would be on U1 to replace your front delt press. Your anterior delts are already going to get a lot of volume from all of your pressing movements. Also, consider belt squats instead of leg press and lunges.

I do usually so my ab work after my workout (i should of mentioned it). And thanks.

Been lifting for 4-5 months seriously, closer to 7 months if you count when I wandered around with shit diet and no set routine. I'm not auschwitz mode, but I was skinnyfat when I started. Still dyel.

Fuck you, I like chest day.

Bench Press 3x5
DB Bench 3x10
Incline DB Press 3x8
Decline DB Press 3x8
Dips 4x8
Flat Flyes 3x12
Incline Flyes 3x12
Decline Flyes 3x12
Military Press 3x5
Rotator cuff work
Shoulder Flyes 3x12
Lateral Raises 4x8
Upright Rows 4x8
Front Raises 3x8
Rear Delt Raises 3x8
Skullcrushers 3x10

WeightedPullups-burnoutx1 4x5(AMAP)
Narrow Grip 2x10
Chinups 2(AMAP)
Bent Barbell Rows 4x12
Seated Cable Rows 4x12
Standing DB curls 4x8
30 Degree Incline HCurl 3x10
Cable curls 2x12
Weighted Crunches. 3x10
Hanging oblique leg raise 3xAMAP
Planks 3xAMAP

Back Squats 3x5
Deadlift 3x5
Front squats 3x8
Rack pulls 3x8
Farmer's walks
Standing Calf Raises 4x12
Seated Calf Raises 4x12

>just do ss
cuck
ive been lifting for 2 years, squat over 2x bw and im closing in on deadlifting 3xbw

A1xB1xA2xxB2xA3xB3xx

A1 / A2 / A3
5x3 / 5x8 / 5x5 - Squat
5x8 / 5x5 / 5x3 - Press
5x5 / 5x3 / 5x8 - Deadlift

B1 / B2 / B3
5x8 / 5x5 / 5x3 - Front Squat
5x5 / 5x3 / 5x8 - Bench
5x3 / 5x8 / 5x5 - Row

Everything is 3 ramping sets + 2 down sets
5x8 = 60-65-70-60-60 %
5x5 = 70-75-80-70-70 %
5x3 = 80-85-90-80-80 %

Percentages operate similar to 531, i.e. a Training Max that increases by 5-10lbs every couple of weeks (2 in this case).
Also, every workout includes pullups/chinups, calf raises, abs/obliques and maybe 1 or 2 other exercises if I feel the need.

A: Flat Bench 5x5
Weighted Pullups 5x5

B: Deadlift 5x5
Weighted Dips 5x5

a: Incline Bench 3x8
Pullups 3xf

b: Axle Deadlift 3x8
Dips 3xf

AxBxabx, light squats everyday for warm up (and recovery from knee injury), extra isolation whenever i feel like it (usually on lower case/lighter days). this includes standing dumbbell press, lateral raise, reverse fly, face pull, skull crusher, rope pulldown, curl, reverse curl and farmer walk mostly. not a really strict routine, but feel free to hate anyway.

Here's my gay shit
>Chest/Triceps:

Most recent workouts incoming

>Barbell Bench, 5 sets: 135x10; 225x8; 275x3; 315x3; 335x1
Incline bench, 3 sets: 225x6
French Press, 3 sets: 100lb dumbbellx10
Skull crushers, 3 sets: 115lb preloaded barbellx10
Middle press, 3 sets: 50lb dumbbells x 15; 60's x 12; and again.
Cable flies, 3 sets: 60lbs each side x 10
Decline Bench Press, 3 sets: 225x8
Triceps Rope Pulldown, 3 sets

>Deadlifts, Back and Biceps:
Diddly work up to 455-495 depending on my feels that day.
Barbell curls 3 sets, work up to 135x6
Lat pulldowns, 3 sets, usually work up to 250
Cable rows, 3 sets
Alternating dumbbell curls, generally use 50's for sets of 8
Dumbbell Row, 3 sets of 8 with 100lbs each side
Hammer curls, 3 sets of 10
T-bar, 3 sets of 6-10
Concentration curls, 3 sets of 10
Burn out with pull ups and cable curls

>Shoulders(delts)
Seated OHP, 4 sets: 135x10, 185x5, 205x3 225x2
Super set lateral, front, rear delt raises 3 sets
Standing military Press, 3 sets of 10 with 95-115
Barbell shrugs, usually work up to 495x10
My routine here needs more work

>Legs
Squats, 5 sets: 135x10, 225x10, 315x10, 405x3, 435x2
Leg press(the weird machine kind, campus gym doesn't have an actual leg press): just max it out at 400 and rep it, super set with calf raises.
Barbell lunges, 3 sets: 135x10
Smith machine calf raises on a wooden block: just load 315 on and do slow negatives
And then I just do work on the hamstring machines. It's all my gym really has.

I normally have ab work at the end of every other workout. I'll have ab day on Sundays. I also usually work forearms during/after every other workout, just depends. Feedback appreciated

I don't know why the fuck I had Barbell bench green texted. Forgive my faggotry

Is pic related a good routine?

I can hit the gym 3 days/week tops, many times will be only 2 days/week, but usually I get at least 1h30-2h able to lift. So I want to make the best of it.

youtube.com/watch?v=sTw2wIwxslY

No

Why so?

post yours faggot

>335 deficit stiff leg dl
You what? And the rest of those stats are horseshit too, you will never achieve any of those at 160 with that program

>rate/critique my routine please Veeky Forums

>back/bis
chinup
seated row
bent over row
lat pulldown
underhand grip pulldown
facepulls
preacher curls

>chest/tris
incline bench
decline bench
flat bench (db)
flys
dips
tri extension
tri pulldown

>legs
squat
quad extension
hammy contraction
leg press
glute extension
lunges 'farmers walk'
deadlifts

>shoulders
shoulder press
military press
upright rows
cable extension
cable contraction
bent-over lateral raise
shrugs

>abs
weighted crunch
'captains chair' leg raises
1 minute planks

6 x 6 for almost all excercises
8 x 5 for a couple (facepulls, preacher curls)
6 x 15 for abwork

pick a muscle group. add 1 x abwork to finish.
8 excerises per session.

on active recovery days or not feeling 100% ; swim laps and cycle. and eat.

I do SL Sunday Tuesday Thursday in the mornings, go home and eat a fuck ton of food, and get ready to do Oly lifting in the afternoon.


This is mostly recomp for me, and I haven't found it to be too hard. The Oly work is something I'm mainly interested in knowing in general.


I think by the time squatting and Oly in same day becomes hard, I'll be going to Europe for a few weeks and that'll be a nice rest then Deload then back to SL with maybe less Oly.

abc
everyday

i already have achieved these stats
lately ive been doing deficit stiff leg dl on a 5 inch block, and that is my 1rm.
my normal dl is 435.

Was this made by Bulgenhagen? Looks great t b h but will take 2h/day at least.

yeah

Its the first of intensity mode cycles
changes include warmup sets being more intense
those percentages you see are pretty much back off sets.

Day 1 - Heavy Upper

BP 6x3 5 lbs heavier unless deloaded
OHP 4x2 same weight as last week

Hypertrophy:
Lats, Triceps, Biceps and upper back
5 sets of 10

Day 2 -- Hypertrophy upper

Incline BP or DB Press or Incline dB press 4x8-12
Seated DB Press 4x8-12

Lats, Triceps, Biceps and upper back
5 sets of 10

Day 3 -- Heavy lower

DL 6x3 add 10 lbs
Squats 4x2 same weight as last week

Hams , Lower Back, Abs and Traps
5 sets of 10 except for Traps 16 reps and abs to failure

Day 4 -- Hypertrophy lower

RDL 4x6-10
Zercher or Front Squat 4x6-10
Good mornings 3x6-10

Hams, lower back, Abs and calves
5 sets of 10 except for calves and abs

Cardio is 20 mins of sprints.

>pls no bully

"I'm Not Doing Jack Shit, named for those times when you only have time to hit the PR in your key lift and leave.

People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success." - jim wendler


surprise surprise folks, you dont have to have a fancy routine with all the bells and whistles that takes 2 hours to complete - as long as you focus on progress, whether it be a rep more or a few pounds more each week youll make gains

Note switch the main lift and secondary lift every week.

Ie BP 6x3 4x2 OHP week 1 then next week OHP 6x3 and BP 4x2.

this

especially true if you have home gym

OP is not jim wendler. OP's body does not work the way Jim's does.

>op doesnt squat 1000 pounds therefore he shouldnt focus on weekly progress

please, enlighten me on what i should do

Is this available anywhere? The warm-up looks great indeed. Similar to what I did when played basketball high school lvl.

> those percentages you see are pretty much back off sets.
I don't understand how's that possible if the % are going up.

"Alright brother...like we talked about...i added a couple extra working sets but overall..the working set volume is lower. Also, there are only 4 main exercises a day now as opposed to 5...so like we talked about...i want you to change up how you warm up... for example, lets say you are squatting...instead of 1 plate, 2 plates, 3 plates, 3 and a half plates.....i want you to hit 135 x 1, 185 x 1, 225 x 1, 275 x 1, 295 x 1, 315 x 1, 335 x 1, 355 x 1, 375 x 1, and then drop back down to your working sets starting with the set of ten working your way back up to that heavy double repper for your top working set....more intensity AND more overall volume! This is going to GUARANTEE lead to much more strength! For the more unfamiliar exercises like jefferson deads and behind the back deads...dont feel pressure to go super heavy right away...just get the groove down and stick with higher reps for the first workout....but second, third, and fourth time doing them....start pushing the weight more, obviously.for decline bench....use whatever feels the best on your shoulder...whether it is reverse grip, dumbbells, etc.....just be sure to use a decent decline.For the rollouts, feel free to use an ab wheel if you have one....if not, just use a barbell with small plates on. Only do behind the neck press if it feels okay on your shoulders....if it feels iffy...just hit push presses.For deficit snatch grip, stand on either a cardio step box thingy or a plate....anything that is about 2 inches or so. Lastly...for cable reverse flye....no need to hit warmup sets....just start with light weight for the set of 25 and slowly bump up. Eazy Peazy!"
So as you can see you "warmup" with progressively heavier weight until you hit 1/5 rm for the day and then calculate weight for working sets off that


Its the patreon deal thing.
inb4 hurr paying for program
i wanted to drop money into his patreon anyway, might aswell get something out of it.

I didn't say he shouldn't focus on weekly progression. Nobody in this thread has said that. Those suggesting OP needs to increase volume also says nothing about not having weekly progression. I don't know why you brought up a Jim Wendler quote to back up your routine when a) that's not what Jim's main routine looks like, b) that's not what Jim says your main routine should look like, and c) Jim's argument that people should focus on weekly progression has nothing to do with anybody's arguments against OP's routine.

You should do a routine that actually does what you want it to do effectively. If your goal is to look good, you're not hitting muscles from the angles properly. If your goal is to get strong, you're not hitting the lifts enough. Why write a routine if you don't know how to do it?

If you're such a fan of Jim Wendler, try actually doing the kind of routine he recommends you do.

A
Squat 3x5
OHP 3x5
DL 3x5 (ramping sets)
Bench 3x10
Weighted Chins 4x10

B
Squat 3x5
Bench 3x5
Pendlay Row 3x5
OHP 3x10
BB Curls 4x12

AxBxAxBx...
Off days are for cardio/stretching/light rear delt work

>If your goal is to get strong, you're not hitting the lifts enough.

wendlers main routine has you hitting the main lifts once per week - which is what i do, except i opt for a different deadlift variation.

>hitting the angles
noob detected. im not a juiced up bodybuilder. natural lifters need to focus on systemic muscular stimulation. in other words, the body grows as a whole. therefore they dont need to emphasize hitting different angles (which i do anyway, i have different chest angles, and vertical and horizontal back angles) what more 'angles' would one need?.

>bw multiplyers

Nobody cares twink, a 300lb squat at 150lbs is not impressive.

>brosplits
>2017

heh

multiply by two everything you do and it may be ok, also rest for 30 seconds to 45 seconds between sets

350 @ 160.

i havent seen many people squat over 3 plates irl, so id assume im doing pretty well

It's impressive to casual gym goers, but isn't actually that good.

what would be considered actually good? are you talking from a powerlifting standpoint? because i think its pretty good from a bodybuilding standpoint. my legs are probably the strongest aspect of my physique

penetration angles

no homo

just to add, pic related is my symmetricstrength thing. isnt symmetric strength regarded as legit here? why isnt an 'advanced' level 'that good'?

Yeah that is from a powerlifting standpoint. Just for perspective the top guys at your weight class would be squatting 100-150lbs more than you at a local or regional meet and 150-200lbs more at a national or international meet. I don't pretend to know anything about bodybuilding though.

fair enough. i mean ive only been lifting for a few years and of course i strive to keep adding weight to my lifts. hopefully i'll get to that level soon

This is great, thanks. I think I'll adopt some of those tips (more warm-ups, warm-up routine).

> inb4 hurr paying for program
I would do the same if the us. dollar/br. real ratio wasn't hitting 1:3.2 t b h. Too expensive for me.

>monday
bench 5x5
squat 5x5
hammer curls 3x8
tricep pull downs 3x8
low row 3x8
shoulder shrug 5x5
abs

>weds
bench 5x5
deadlift 5x5
hammer curls 3x8
tricep pull downs 3x8
low row 3x8
OHP 5x5
abs
>friday
bench 5x5
squat 5x5
hammer curls 3x8
tricep pull downs 3x8
low row 3x8
shoulder shrug 5x5
abs