ROUTINE THREAD

Don't really have a routine - just go in and do what I feel based on how I'm feeling.

That's now what SS is.

Man, you must be beastmode. I wouldn't even last the first third of a volume day workout!

I'm trying pendlay rows instead of power cleans. Fucking hate them. So hard to keep form at higher weights.

A
OHP 3x8
Chin ups 3xf
Tricep accessory 2x12
Lat raises 2x12
Rear delt flies 2x12
Hyperextensions 3x10
B
OHP 3x6
Dumbbel row 3x6
Bicep curls 2x12
Squats 3x5
C
OHP 3x4
Chin ups 3xf
Tricep accessory 2x12
Lat raises 2x12
Rear delt flies 2x12
Hyperextensions 3x10

I too want to get needlessly strong on OHP while neglecting bench and legs

Literally squatting and dipping 3 times a week

If you made this yourself, you're retarded. If someone else made it, they're retarded, and you're retarded for following it.

I'm in the same position as you are, trying to increase SQ, DL, OHP. Learning PC on the side. Good luck with OHP after 5x5 squats (TM a shit).

A
5x5 Squat
5x5 Bench
5x5 Row
3x8 Dips

B
5x5 Squat
5x5 OHP
1x5 Deadlift
3x8 Lat Pulldown
3x8 Curl

why would you need a strong bench when you can have strong ohp?

>not doing deadlift variation every day
many of you are trying
none of you will make it

Can I get some advice too? I'm basically doing Chest/Arms, Back/Shoulders and Legs, abs every now and then.

Chest:
-BP 4x8, 1x5
-Incline BP 3x8, 1x5
-Incline dumbbell BP 4x8
-Cable flyes 4x8
-Dips 4x8

Arms:
-EZ bar curls 4x8
-Alternating db curls 4x8
-Seated one arm curls 4x8
-Triceps rope pushdown 3x8, 1x till failure

Back:
-Deadlift 4x8
-Lat pulldown front & back 4x8
-Seated rows 4x8

Shoulders:
-Lateral raises 4x8
-OHP 4x8
-Shrugs 4x8
-Reverse cable flyes 3x8

Legs:
-Squat 3x8, 1x5
-Press 4x8
-Calf raises 4x8
-Leg curls 4x8
-Leg extensions 4x8

I've been doing this for almost a year now but should I change anything?

>Neglecting bench

And nothing of value was lost.

shieeet OP we are pretty much doing the same routine atm, I got it too from a thread a few weeks ago where the user posted some redpills.

nigger OHP is much more fun than bench and you can push yourself harder without having someones balls near your face. Also note that there's a dip as accessory and squat/dl/clean pulls/possibly light cleans before every press set

in case anyone wonders:

startingstrength.com/article/the_quest_for_a_stronger_overhead_press

All exercises in brackets are a week 2 variation, to give some variety and optimize muscle growth.

Exercises with +'s are compound movements and should be no more than 5x6 imo. Accessory exercises should be around 5x10-15

HERE WE GO!

CHEST

+Incline bench (+flat bench)

Decline db press (incline db press)

Incline dumbbell flys (cable flyes)

Db pullover

Finish off with 5x sets of decline push ups to failure.

BACK

+Deadlifts (+Bent over row)

+Weighted Wide grip pull-ups (+Weighted chin ups)

Db row (wide grip cable pulldown)

One hand cable row (straight arm pulldown)

ARMS:

+Weighted dips

Db kickback (skullcrushers)

Rope pulldown (overhead db arm extension)

+BB curl

Reverse grip BB curl (Hammer curls)

Concentration curls (preacher curls)

LEGS (2X A WEEK)

+Squats (rotate between high bar, low bar and front squats to hit your legs from all angles and ensure even development.) [

Db lunges (BB lunge)

Leg extension (+leg press)

Lying or seated hamstring curl (+RDL's)

Seated and standing calf raises

Calfs are a problem area for most, until very recently I was the same. Do the following and they will grow:

50 rep sets with light weight. Rest for 60 secs. Super set with standing calf raises and repeat 5x. Focus on squeezing the calf at the top of the movement and don't 'bounce'. Control your descent and explode up.

note it's important to do both seated and standing variations of calf raises as they work different calf muscles. Standing hits the gastrocnemius and seated works the soleus.

SHOULDERS + CORE:

+Overhead BB press (+seated DB OHP)

Upright rows (face pulls)

Lateral db raise (cable lateral raise)

Front db raise (cable front raise)

Bent over db lateral raise (bent over cable lateral raise)

Ab wheel

hanging leg raises

Weighted plank.

i do a similar thing but i do the following:
>Back/biceps/abs
>Chest/Triceps/shoulders
>Legs
>yoga/stretching/mobility exercises
>back/bis/abs
then take a weekend off

i do shoulders with chest because mechanically i find that if my shoulders ache from the day before, its harder to get the most out of my outer pecs. mon/fri abs i throw in as a 'rest set' because i use a gymnastics routine thats hard as fuck for about 3 minutes.

Stretching i try to do with a spare 5 minutes here and there all the time, but having a day for it is nice.
fair play 6 weeks later my joints ache like fuck but improvements are rapid. taking a week of green tea and veg to repair myself then back to it.

also yes, every other set mix up high reps/low weight with high weight/low reps to avoid plateauing.
challenge yourself to new tasks and exercises to keep growing

Good stuff m8. Making decent progess?

Why not add shrugs or something involving moving your traps on back day?

those are parentheses, not brackets

I hate how everyone get's those confused

faggot

I'm thinking of running Candito's LP strength/hypertrophy program. Anyone have any experience with this? Look good?

also, how in hell do you squat and deadlift on the same day?

a bit of a lack of ohp in that routine but you can supplement it in the optional exercises i guess
it's a bit tiring but you don't do too much else on heavylower day so it isn't too crazy.
i love that routine, been doing it for a couple of months now. all kinds of gainz

Beginner lifter here

A
Bench 3x5
Squat 3x5
Rows 3x5
Pull ups 3x8
Leg curls 3x10
Tricep Pulldowns 3x10

B
Deadlift 1x5
OHP 3x5
Front Squat 3x5
Incline DB Bench Press 3x10
Seated Row 3x10
EZ Bar Curl 3x10

AxBxAxx
BxAxBxx

A
>rows 5x5
>bench 3x5
>ohp 2-3x5
>abs/curls
>cardio
B
>squats 5x5
>deads 1x5 or sldl 3x8
>neck/abs
ABABAxx
cardio on off days

My 1rm's for bench/squat/dl are about 240pounds/340/415
Ive been doing some sort of ppl a few months back then switched to a pseudo split where i do squats/bench/deadlifts with a few accessories on those days. Problem is, i gas out too hard when i do squats and deadlifts and sometimes barely have enough energy to do the rest of the accessories id like to do.

And im still kinda skinny imo (about 170 pounds). Id like to move onto an actual routine where i go for strength/size(ish).

So basically im looking for something that includes a bench/squat/deadlift but doesnt have to be included everyday (but id like to every week). So i've been eyeing up the sticky and the 5/3/1 looks pretty nice. Anyone have any experience with this program? Is it good for muscular hypertrophy?

Is that Babylovers SS?

Pretty much any routine like SS, SL, or Reg Parks works well for beginners. As long as you're doing compounds to essentially wake the nervous system up and use more muscle for the movements.

Look up Hepburn method.
Mon:
Squat intensity
Deadlift intensity
Squat volume
Deadlift volume

Tues:
Bench intensity
OHP intensity
Bench volume
Deadlift volume

Thurs and Fri, just essentially repeat mon and tues workout with 1 extra rep.

example,
Mon:
Squat 'heavy' 2 2 2 2 2 2 2 2
Deadlift same scheme as above
Squat not as heavy 6 6 6

Thurs
Squat heavy 2 2 2 2 2 2 2 3
Deadlift same
Squat not as heavy 6 6 7

Once you get all 8 sets 3 reps or 3 sets 8 reps, up the weight a bit

That's the general gist of it. He has other programs which i cbfed typing

Posted this in /plg/ before, they told to me post here:
Day 1
Deadlift
Benchpress
Cable/barbell rows
Overhead press
Pull up

Day 2
Squats
Calf raises
Abs exercises
Side abs(?) exercises

All 5x5 except abs.
Alternating between these two, 3x per week.
Had good experiences with high volume programms, but have no longer time for like 3000 isolation exercises. Tried to make this programm for now with more compound exercises to keep it short.

Rate pls and post suggestion for improvement.

sweet ill give it a run. I guess the OHP goes in the basic "Shoulder Exercise" category.

Why no pullups?

Please rate, it's my first attempt at making a "Powerbuilding" routine.
I wanted to combine it to make it a sort of "Bench + OHP" day and a "Squat + Deadlift" day.

Upper 1:
Overhead Press - 1x3 - Work up to a new 3 rep max attempt.
Bench Press - 3x5 - Volume at 85% of 1x3
Incline Bench Press - 4x8-12
Klokov Press - 4x8-12
Hammer Curls - 4x8-12
Ez-Curls - 4x8-12

Lower 1:
Deadlift - 1x3 - Work up to a new 3 rep max attempt.
Squat - 3x5 - Volume at 85% of 1x3
Leg Press - 4x8-12
Leg Curls - 4x8-12
Chest Supported Rows - 4x8-12
Lat Pulldowns - 4x8-12

Upper 2:
Bench Press - 1x3 - Work up to a new 3 rep max attempt.
Overhead Press - 3x5 - Volume at 85% of 1x3
Incline Bench Press - 4x8-12
Klokov Press - 4x8-12
Hammer Curls - 4x8-12
Ez-Curls - 4x8-12

Lower 2:
Squat - 1x3 - Work up to a new 3 rep max attempt.
Deadlift - 3x5 - Volume at 85% of 1x3
Leg Press - 4x8-12
Leg Curls - 4x8-12
Chest Supported Rows - 4x8-12
Lat Pulldowns - 4x8-12

Posted this in Skelly earlier, looking for critique in this PPL. Cardio is on back/bicep days and the day off. A days are for big numbers, B days are for volume.

>Chest, Shoulders, Triceps A
4x8 Bench Press
4x8 Dumbbell Press
3x10 Pushup
4x8 Dumbbell Overhead Press
3x10 Dumbbell Lateral Raise
3x10 Tricep Pushdown
3x10 Dumbbell Kickback

>Back, Biceps A
4x8 Pullup
4x9 Bentover Row
4x8 Wide Grip Pulldown
4x8 V-Bar Seated Cable Row
3x10 DB Shrug & Hold
3x10 Bicep Curl
3x10 Hammer Curl

>Legs A
4x8 Squat
4x8 Deadlift
4x8 Dumbbell Lunge
3x10 Standing Calf Raise
3x10 Seated Calf Raise

>Chest, Shoulders, Triceps B
4x12 Dumbbell Flye
4x12 Cable Crossover Flye
4x12 Dumbbell Front Raise
3x15 Dumbbell Overhead Press
3x15 Dumbbell Skull Crusher
3x15 Bench Dip

>Back, Biceps B
4x12 Chinup
4x12 One-Arm Dumbbell Row
4x12 Close-Grip Lat Pulldown
4x12 Dumbbell Row
3x15 DB Shrug & Hold
3x15 Cable Rope Curl
3x15 Cable Crossover Curl

>Legs B
4x15 Dumbbell Squat
4x15 Dumbell Lying Hamstring Curl
4x15 Squat
3x12 Single-Leg Calf Raise
3x12 Standing Calf Raise

Pls rate
MON
bench intensity
pendlay row volume
incline bench intensity

Tuesday
Squat 5x5
Front squat 3x8
Leg press 3x20
Calf raise volume

Thursday
OHP 5x5
dead 4x5
T bar row volume

Friday
bench volume
power clean (just working on form for now)
incline bench volume

I'm doing a variation of Arnold's Golden six
> Squat 3x10
> Bench 3x10
> OHP 3x10
> Pull ups 3x10
> Preacher curls 3x10
> Laying leg raise 3x10
After 4 weeks, you up them all to 4 sets, and do that until your at 6 sets. Thoughts?

>alphadestiny plz go
jk solid program

Have a hip impingement, so I cant squat or do any power movements. can still do deadlifts though.

Day 1
>Incline Bench: 3 x 5, 1 x 10 (dropset)
>W. Chinup: 3 x 5, 1 x 10
>leg Extension: 4 x 15
>Cable Facepull: 4 x 12
>Calf Raise: 3 x 20
>Bicep 21s x 2
>Ab exercise
>Rowing HIIT

Day 2
>W. Dip: 3 x 5, 2 x 12 Dropset
>Deadlift: 3 x 3
>DB Row: 3 x 10
>seated DB press: 4 x 12
>Rope Pushdown: 3 x 12
>Ab exercise
>Rowing HIIT

Day 3
>Flat DB bench: 3 x 5, 1 x 10 Dropset
>Romanian DL: 4 x 8
>W. Pullup: 3 x 5, 1 x 10 Dropset
>Lateral DB raise: 4 x 12
>seated incline DB curl: 3 x 12
>ab exercise
>Rowing HIIT

these are just random words.