/routine/ general
your routine, thoughts, critiques, programming, questions
my week
Monday
Squat 5x5
Bench 5x5
Deadlift 5x5
Wednesday
OHP 5x5
Front Squat 3x5
Rack Pulls 3x5
Weighted chinups 3x5
Friday
Squat 3x5
Bench 3x5
Power Cleans 5x3
Deadlift 1x5
(microload on fridays)
Saturday - GPP
Ab work and conditioning
>Deadlift 5x5
Post body and 1rm
why no accessories
oops meant 3x5
>Deadlift 3x5
Post body and 1rm
5 days a week, ABC rest on weekends, carry over to Monday (sometimes lift on Saturday or Sunday if I feel something is lacking)
I work out on my lunch breaks, so between getting to the gym from the office and changing and showering afterwards I have 30-40 minutes of intense lifting a day (that's why I had to split my leg days up, I couldn't go hard at both squats and deads and heavy pullups in 40 minutes. I throw in an extra day on Saturdays typically.
I don't have time for core and cardio with this schedule, but I want to. Maybe do it when I get home in the evenings or something.
1rm 550
Strongfat body
I work at 80% of 1rm, rest 8 minutes between sets and sniff ammonia to get through 3 sets. It's It's a bitch of a workout
I've found they don't help that much so I just increase the volume on the main lifts
You're gonna need some rows and rear delt work to avoid imbalances.
that's what I do on GPP day, hit neglected muscles like post. delts, upper back/traps, abs and biceps. Although I don't really care about appearance since I train for powerlifting
Monday:
>Bench Press - 4x4
>Overhead Press - 4x8
>Incline Bench Press - 4x8
>Chest Dip - 4x8
Tuesday:
>Deadlift - 4x4
>Squat - 4x8
>Seated Row - 4x8
>Chin Up - 4x8
Thursday:
>Overhead Press - 4x4
>Bench Press - 4x8
>Incline Bench Reverse Fly - 4x8
>Upright Row - 4x8
Friday:
>Squat - 4x4
>Deadlift - 4x8
>Leg Press - 4x8
>Weighted Hip Thrust - 4x8
Can I get some feedback? I obviously took inspiration from Ivysaur and tweaked it to fit my preferences, anything wrong with it? I feel like I should add 6-8 sets of isolation at the end of each workout but im not sure if it would make a difference.
answer these questions
Are you a novice?
What are you training for? (looks, strength, etc)
Are you able to add weight to the bar every workout? (similar to question one)
What is your 5 rep max on squat, deadlift, overhead press, bench press?
How many chinups or pullups can you do?
I'll give you critique if I have this info
Am I the only one who doesn't follow a routine? I'm bro split for life
>t.dyel
Pls Respond.
>5'9'
>183lbs
>ohp: 135x5
>bench: 235x5
>squat: 255x8
>diddly: 315x8
Added the extra leg day because it was being outpaced by upper body.
If it works for you keep doing it. That simple
>I've been half assing in my home gym for a few months so yeah
>Both looks and strength, but strength more so
>I've been adding 5lbs to each exercise every week and havent stalled
>0, but I plan on doing assisted chinups or lat pull down until im there
Shit I missed one, 5rpm are
Ohp: 50lbs
Bench Press: 80lbs
SQ: Currently don't have a rack, gonna start when I start gym
DL: 120lbs
I went from absolute sedentary to throwing weights around with no real thought, please no bully.
Currently I'm doing this
AxBxAxxBxAxBxx
A
Bench 5x5
Pull ups 3x8
Dips 3x8
Pendlay Rows 5x5
B
Squats 3x5
OHP 5x5
DB side raises 3x8
Shrugs 3x8
Deadlift 1x5
I was to SL5x5 and over time I just kinda fell into what I'm doing now.
Suggestions?
AESTHETIC
>incline cable flies 2xf
>one arm cable lateral raises 2xf
>standing cable rows 2xf
>facepulls 2xf
>one arm cable tricep extensions 2xf
>one arm cable curls 2xf
>leg press 2xf
>calf raises 2xf
everyday
That's all one side without the bar, r-right?
Both sides without the bar :( sedentary from 12yrs old until now
I can't set a proper back workout constantly changing everything. Also I'm both too weak and heavy to do pullups at all and chinups properly.
What I'm doing now is:
Deadlifts 2x5 alternated with Pendlay rows 4x8
Lever lat pulldowns (feels more natural then cable lat pulldown because the hands go down by the sides of my head) 4x10 front + 3x10 sitting backwards.
Close grip lat pulldowns (chinup substitute)
4x12
Barbell shrugs 4x15-20
Machine I was talking about looks like this.
lol you are nowhere NEAR designing a program for yourself, hungry skelly. But no worries. I unironically recommend starting strength. I know it gets memed on here, but it actually does work. I know from experience. Take advantage of your noob gains. Do SS for a minimum of 4 months. Add power cleans after month 1, add chinups after month two. Increase the weight every time you go into the gym and you'll make mad gains (if you eat enough)
8/10 looks good m8
>he actually fell for the dont count the bar meme
Not hungry skelly, fatty magoo, 73kg @ 5'11, 16-18%bf
In my case the bar don't count, it isnt an Olympic bb, probably weighs only 5kg
14-16 % body fat is not fat you idiot. I know people on Veeky Forums think that anyone who isn't emaciated is fat, but damn son
*16-18
Then of course it counts, dude. If you don't count the bar, that's a 15 kg difference. Otherwise you're faking 15 kg that you did not lift, hoping people will assume your bar was the standard 20 kg one.
It is when you got poor muscle development friend, skinny fat at the very least.
I honestly didn't think about that, I'll add 10lbs to my lifts and add bb included for future, cheers gaffa