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Routine Inspection Thread

Anonymous Fri 30 Oct 2015 13:19:09 No.34730663 View Reply Report Delete

Post your routines, receive and give routine critiques.

Starting off with this routine I made recently. Just finished six months SS, got a lot stronger but haven't seen a lot of aesthetic gain. Can I get a critique of this routine?

Chiller font for Halloween.

Anonymous

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Anonymous Fri 30 Oct 2015 14:07:14 No.34731155 Report Delete

Quoted By:

Feel free to post I'm here to answer any questions about your routines.

DXT

DXT Fri 30 Oct 2015 14:36:45 No.34731398 Report Delete

Quoted By:

>>34730773
It isn't that they're better but you have no horizontal pull, and 2 verticals. Anon just wants to balance your back development

Anonymous

Anonymous Fri 30 Oct 2015 14:39:11 No.34731419 Report Delete

Quoted By: >>34731582

>>34731106
i have read both 531 and beyond

i still think you're wasting time doing >10 reps on stuff like db bench and that lower reps with higher intensity will lead to --faster-- strength progression (thus allowing you to quicker up the weight for accessory lifts)
and wendly Wendler never recommended >10reps for auxilliary lifts (except for stuff like abs and such)

i still think something like 531 3month-challenge version is best version of 531 which is more oiented on size
what are your stats and are you sure you really NEED 531

also,
you made me redownload 531 books again

Anonymous

Anonymous Fri 30 Oct 2015 14:44:36 No.34731472 Report Delete

Quoted By:

What would someone doing OP's routine look like?

Anonymous

Anonymous Fri 30 Oct 2015 14:53:18 No.34731552 Report Delete

Quoted By:

>>34730663

Been doing this for a little while. Finally got up to lmao 2 pl8 deadlift. Still hanging around 1p +25 on squat and bench. Opinions?

A
Squat 3x5
Bench 3x5
DB Incline Press 3x8
DB Row 3x8
Preacher Curls 3x8
Pullups 3x8
Dips 3x8

B
Deadlift 3x5
OHP 3x5
DB Flat Bench Press 3x8
DB Fly 3x8
DB Side Raises 3x8
DB Row 3x8
Front Squat 3x8
Calf Raise 3x8
Pullups 3x8
Dips 3x8

Anonymous

Anonymous Fri 30 Oct 2015 14:56:39 No.34731582 Report Delete

Quoted By: >>34731747

>>34731419
>wendly Wendler never recommended >10reps for auxilliary lifts (except for stuff like abs and such)
True, I'm doing Dave tates periodisation bible not triumvirate which caps at 10 except for Bodyweight exercises.
Interesting point I didn't think about honestly. I might reconsider my rep ranges thanks to you.

I'm doing 5/3/1 because it's the first program I've enjoyed doing and actually made gains.
I tried Texas method and I do not like squatting, I really love deadlifting so 5/3/1 works out for me.

I'll tell you my stats, but don't think for a second you can convince me I'm too weak for 5/3/1, because I know I am, but I decided I would rather enjoy lifting than see it as work.
My 1RMs in 1 week will be
Squat: 150kg
Deadlift: 160kg
Bench: 70kg
Press 50kg

Pls don't ask

Anyway thanks for letting me know that >10 isn't actually recommended by Jim wendler, I didn't out 2 and 2 together.

Anonymous

Anonymous Fri 30 Oct 2015 14:58:15 No.34731601 Report Delete

Quoted By:

A1: ohp 2x3-5RM , bench 3x5@80%, cgbp 3x8, overhead tricep extensions 3x12, weighted chinups 3x8, rows 3x8

B1: Squat 2x3-5RM, deadlift variation 3x8, shrugs 3x8, leg extensions 3x15, lateral raises 3x12, rear delt rows 3x12, wrist curls 3x15

A2: Bench 2x3-5RM, ohp 3x5@80%, chest flyes 3x12, tricep extensions 3x12, lat pulldown 3x8, rows 3x8

B2: Deadlift 1x3-5RM 2x5 80% , squat variation 3x8, lateral raises 3x12, rear delt rows 3x12, wrist curls 3x15, leg extensions 3x15

abs on rest-days, routine for intermediate based on TM progression

Anonymous

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Anonymous Fri 30 Oct 2015 15:03:38 No.34731653 Report Delete

Quoted By: >>34732603 >>34732742

4 days p/ week PPL+FullBody

Still considering whether the Deadlifts should alternate in intensity with the squats on the leg day, or go to the fullbody day at 100%+ intensity.

I've planned on having the fullbody day be low intensity high volume, but would like to hear more opinions from other intermediate/advanced lifters.

My intent is to make the routine as accessible as possible for the general intermediate lifter.

Anonymous

Anonymous Fri 30 Oct 2015 15:04:54 No.34731667 Report Delete

Quoted By: >>34731794

>>34730986
each musclegroup should be trained twice a week for natty, I'd also start with 10 reps and then increase weight decrease reps for compounds like bench squat deadlift ohp. Terrible routine tbh fam, not even shoulder/trap isolation exercises. Also doing cardio only to burn off some fat isn't gonna do shit, you should count your calories for that and eat under your maintenance level each day. Step up your game fam. www.strengtheory.com/the-complete-strength-training-guide/

Anonymous

Anonymous Fri 30 Oct 2015 15:11:58 No.34731747 Report Delete

Quoted By: >>34731810

>>34731582
i won't be the faggot that always says "hurrurr your routine sucks" and then runs away (because it doesn't), but i don't think it's optimial for your progression on upper body lifts

531 is a late-intermediate/advanced periodization scheme
you increase your training max (TM) weight every 4 weeks by 5-10lbs
currently it would take you 7-10 months to achieve 2pl bench

your squat and dl are "more" suited for 531, but your bp/ohp can progress MUCH faster on a different set/rep scheme

i just said there are better ways to do something, but if you enjoy it the way you do now, i don't see a problem with this

Anonymous

Anonymous Fri 30 Oct 2015 15:16:14 No.34731794 Report Delete

Quoted By:

>>34731667
Forgot to mention I do Shrugs for traps on Monday. And what do you mean count my calories? I don't have a shitty diet. I eat a lot of whole foods (rice, chicken, nuts) and almost avoid sugar entirely. Are you saying I should eat more?

Anonymous

Anonymous Fri 30 Oct 2015 15:19:00 No.34731810 Report Delete

Quoted By:

>>34731747
That's an entirely fair point and I agree, however I couldn't actually increase my bench past 57.5kg on Stsrting Strength and I had two theories as to why
>I didn't have enough muscle
Made sense since all I did for chest some weeks was 3x5 bench.
>I have terrible work capacity
I use to basically feel as if I had run a marathon after 3x5 squats, I had no energy to bench / press.

I decided on 5/3/1 in fear of plateauing from these two reasons on Texas method. However your point is entirely fair and most likely this is an irrational fear, but I was plateaud on 57.5kg bench and 40kg OHP for 4-5 months before starting 5/3/1
I'm serious. How is that even possible? I don't know.

Thanks for the 5x10 heads up, I've changed my program now though!

Anonymous

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Anonymous Fri 30 Oct 2015 15:23:12 No.34731849 Report Delete

Quoted By: >>34731934 >>34731948

Beginner routine

A
Highbar Squat 3x5
Bench 3x5
Row 3x5
Chinup 3xf

B
Deadlift 3x5
Press 3x5
Front squat 3x5
Pullups 3xf

Fuck SS and fuck lowbar

Anonymous

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Anonymous Fri 30 Oct 2015 15:32:15 No.34731934 Report Delete

Quoted By: >>34732514

>>34731849

Honestly you should just do SS with highbar if you hate lowbar.

A: Squat 3x5 OHP 3x5 DL 1x5
B: Squat 3x5 Bench 3x5 PowerClean 5x3 Weighted Chinups 3x5

Anonymous

Anonymous Fri 30 Oct 2015 15:33:17 No.34731948 Report Delete

Quoted By:

>>34731849

There's no point in doing rows if you're already doing chinups, pullups and diddylifts.

It's a waste of time and energy.

Anonymous

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Anonymous Fri 30 Oct 2015 16:19:44 No.34732422 Report Delete

Quoted By: >>34732560

I've been lifting for around a year doing PPL or upper/lower of my own creation, and am thinking of switching to one of these. My primary goal is just to look good. Thoughts?

https://www.muscleandstrength.com/workouts/phul-workout
http://oldschooltrainer.com/3-day-push-pull-legs/
http://www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/

Anonymous

Anonymous Fri 30 Oct 2015 16:25:31 No.34732514 Report Delete

Quoted By: >>34734912

>>34731934
The lower volume on deadlifts doesn't make
sense if you aren't squatting lowbar. The liwbar and diddys help one another, not so much with highbar and diddys.

Anonymous

Anonymous Fri 30 Oct 2015 16:29:37 No.34732560 Report Delete

Quoted By:

>>34732422
that 2nd ppl isn't that great
phul and gbr are always nice

if you like ppl, check out coolcicada or something similar with good strength progression

quicker strength progression=more weight on hypertrophy exercises=more gains

Anonymous

Anonymous Fri 30 Oct 2015 16:32:29 No.34732603 Report Delete

Quoted By:

>>34731653
I like the idea of this I guess

Anonymous

Anonymous Fri 30 Oct 2015 16:41:13 No.34732686 Report Delete

Quoted By: >>34732721

Upper/Lower for general strength

upper
Press - Bench 3x3-5
Assistance - Dips 3x8
Pull -Weighted Chin 3x3-5
Assistance - DB Row 3x8
Press - OHP 3x6
(Curls/triceps 3x10)
Lower
Cleans up to a triple
Squat - Back squat 5x3
Assistance - Lunge 3x8
Core
Upper
Press - OHP 3x3-5
Assistance - DB OHP/Handstand press 3x8
Pull - Row 3x3-5
Assistance - Pull up 3x8
Press - Bench 3x6
Shoulder assistance - Lat raises+Face pulls 3x10
(Curls/Triceps 3x10)
Lower
Deadlift - work up to heavy set of 5
Squat - Front squat 5x5
Assistance - Box Jump
Core

Anonymous

Anonymous Fri 30 Oct 2015 16:44:02 No.34732721 Report Delete

Quoted By:

>>34732686
A bit clearer

Upper

Press - Bench 3x3-5
Assistance - Dips 3x8
Pull -Weighted Chin 3x3-5
Assistance - DB Row 3x8
Press - OHP 3x6
(Curls/triceps 3x10)

Lower

Cleans up to a triple
Squat - Back squat 5x3
Assistance - Lunge 3x8
Core

Upper

Press - OHP 3x3-5
Assistance - DB OHP/Handstand press 3x8
Pull - Row 3x3-5
Assistance - Pull up 3x8
Press - Bench 3x6
Shoulder assistance - Lat raises+Face pulls 3x10
(Curls/Triceps 3x10)

Lower

Deadlift - work up to heavy set of 5
Squat - Front squat 5x5
Assistance - Box Jump
Core

Anonymous

Anonymous Fri 30 Oct 2015 16:45:59 No.34732742 Report Delete

Quoted By:

>>34731653
>chinups
>pullups
>pulldowns
no need for so many similar movements

>heavy deadlift after 3 really taxing exercises
good way to injure yourself
i recommend atleast making it 2nd exercise (and even that is a small compromise)

>ppl + fullbody
nice idea doe

Anonymous

Anonymous Fri 30 Oct 2015 16:53:43 No.34732828 Report Delete

Quoted By: >>34732991 >>34733279

I've been doing this routine for about 3 months and I've seen some decent gains but I've started stalling.

A: legs and shoulders
High bar squat 3x5
OHP 3x5
DB front raise 3x8
Lateral raise 3x8
DB press 3x8
Leg extension- 3x8
Leg curl 3x8
Pull ups 3xF

B: back and biceps
Deadlift 3x5
Bent over row 3x5
Bb curls 3x8
DB curls 3x8
Reverse flies 3x8
Chin ups 3xF

C: chest and triceps
Bench press 3x5
Incline bench 3x5
DB flies 3x8
Dips 3xF

ABCxABCx

What do you guys think? I was considering ditching this routine for SS since I've stalled but I'm not a complete beginner anymore and only working out 3 times a week makes me feel like I would lose gains.

I also don't want to turn into a T. Rex but I prefer compounds to accessories.

Would really appreciate some advice

Anonymous

Anonymous Fri 30 Oct 2015 17:00:16 No.34732912 Report Delete

Quoted By:

4 Day Split. What do you guys think?

Pull:
Weighted pull ups
Db Rows
Lat Pulldown
Bicep Curls

Shoulders/Abs:
OHP
Hanging Leg Raises
Seated DB Press
Weighted Situps
Lateral Raises

Legs/Back:
Squat
Deadlift
Lunges
Back Extension
Leg Press (lulz)

Push:
Bench
Dips
Incline DB Press
Tricep Extensions

Anonymous

Anonymous Fri 30 Oct 2015 17:07:29 No.34732991 Report Delete

Quoted By:

>>34732828
Bumping for desperate plea for help

Anonymous

Anonymous Fri 30 Oct 2015 17:43:31 No.34733279 Report Delete

Quoted By:

>>34732828
>legs and shoulders day
>pullups on said day

Anonymous

Anonymous Fri 30 Oct 2015 17:53:38 No.34733368 Report Delete

Quoted By: >>34733445 >>34733449 >>34733553

>A
3x5 Squat
3x5 Bench
3x8 Rows
3x8 Weighted The Dips™
3x8 Rear Delt Raises

>B
3x5 OHP
1x5 Deadlift (usually ramped)
3x8 Weighted Chins
3x8 Flyes
3x8 Dumbbell Lat Raises

You know the drill; AxBxAxxBxAxBxx etc.

I really like the three a week, 'full body' training but it's getting a struggle to increase the big 4 every session. Mainly squat because I'm a faggot.
What did you strong brahs go after you finished your basic linear gains training?

Anonymous

Anonymous Fri 30 Oct 2015 18:01:19 No.34733445 Report Delete

Quoted By: >>34733525

>>34733368
How long have you been doing this routine?
I'm looking for a fbr instead of splits

Anonymous

Anonymous Fri 30 Oct 2015 18:02:18 No.34733449 Report Delete

Quoted By:

>>34733368
you can do deadlift 3x5 also since you don't squat on b day
and more taxing lifts usually go 1st since you have more overall energy/concentration

Anonymous

Anonymous Fri 30 Oct 2015 18:12:49 No.34733525 Report Delete

Quoted By:

>>34733445
A few months. Made the rookie mistake of not doing any research when I started and ended up screwing around with unbalanced splits for a year.
Which is better than nothing, technically, but not optimal.

There are a million variations out there though.

Anonymous

Anonymous Fri 30 Oct 2015 18:16:14 No.34733553 Report Delete

Quoted By: >>34733586 >>34733647

>>34733368
Whenever I tell people I do 3x5 they tell me its pure strength and wou won't build a lot of muscle.

Please tell me this isn't entirely true

Anonymous

Anonymous Fri 30 Oct 2015 18:17:58 No.34733566 Report Delete

Quoted By:

A:
>3x5 Squat
>3x5 OHP
>3x5 Bent over Row
>2x5-8/F Weighted Chin Ups
>3x8 Tricep Extensions
>3x5 Weighted Inclined Sit ups

B:
>Squat 3x5
>Deadlift 1x5
>Weighted Dips 2x8/F
>Bench 3x5
>tricep extensions 3x8
>weighted inclined sit ups 3x5

Fridays
Whatever I'm supposed to do normally plus:
>2x8-12 curls
>2x8 parallel dips

AxBxAxx
BxAxBxx
30 minutes on elliptical at 170rpms on rest days.
True rest day on the 7th day.

Anonymous

Anonymous Fri 30 Oct 2015 18:18:25 No.34733571 Report Delete

Quoted By:

ACBCACx
BCACBCx

A:
Curls 5x5
Bench 5x5
Rows 5x5

B:
Bent over rows 5x5
OHP 5x5
Curls 5x5

C:
30~35km biking
Lazy Calisthenics

Am I fucked?

Anonymous

Anonymous Fri 30 Oct 2015 18:19:32 No.34733584 Report Delete

Quoted By:

A : Back and Biceps

Chin ups 4 x to Failure
Deadlift 4 x 8
Pendlay row 4 x 8
Bent over dumbbell row 4 x 8
Curls 3 x 8
Some other form of curls 3 x 8

B : Chest and Triceps

Dips 4 x 10
Bench press 4 x 8
Decline dumbbell chest press 4 x 8
Cable flys 4 x 8
Skullcrushers 4 x 8
Tricep cable pushdown 4 x 8

C : Legs and shoulders

OHP 4 x 8
Squat 4 x 8
Lateral side raises 4 x 8
Some ab exercises if I feel like it

ABCxABC

Anonymous

Anonymous Fri 30 Oct 2015 18:19:35 No.34733586 Report Delete

Quoted By:

>>34733553
as a beginner you will buil muscle solely with 3x5
as you get to intermediate, you're going to have supplement with more "hypertrophy" work, otherwise your strength (and hypertrophy) progression will slow down

Anonymous

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Anonymous Fri 30 Oct 2015 18:21:11 No.34733598 Report Delete

Quoted By:

A: Heavy Legs
3x6 back squat
2x6 deadlift (heavy)
3x8-12 leg press
3x8-12 hamstring curl
3x12-15 calf raises

B: Heavy Upper Body
3x6 bench press
3x6 barbell row
3x6 OHP
3x6 pull up
3x8-12 bicep curl
3x8-12 lat raises

C: Athletic Leg Day
6x4 Front squat (moderate weight)
6x4 speed deadlift (moderate weight)
4x5 single leg leg press
4x5 single leg cable hamstring curl
3x8-12 side bends
3x8-12 weighted crunches
2x5 squat jump

D: Athletic upper body
6x4 floor press
6x4 single arm seated row
5x4 push press
4x5 chin up
3x8-12 neckwork
3x8-12 face pulls

AxBxCDx

Anonymous

Anonymous Fri 30 Oct 2015 18:26:06 No.34733647 Report Delete

Quoted By:

>>34733553
Strength and size go hand in hand for most people up to a certain point, it's after that where you need to specialise/periodise your training for specific gains.

As long as you eat plenty, sleep plenty and have some form of progressive overload in your training you will grow.

Anonymous

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Anonymous Fri 30 Oct 2015 18:31:04 No.34733696 Report Delete

Quoted By: >>34733755

>>34730663
Been doing this, trying to cut atm.

Thoughts fam?

Anonymous

Anonymous Fri 30 Oct 2015 18:37:03 No.34733755 Report Delete

Quoted By:

>>34733696
Not a fan of leg extensions but mebbe my knees are just shit. Maybe throw some weighted hyperextensions for the lower back too since there are no deadlifts in there.

Anonymous

Anonymous Fri 30 Oct 2015 18:58:02 No.34733966 Report Delete

Quoted By: >>34734161 >>34734184

Im on SL mon, weds, friday and I add two accessories to A & B.

I want to start adding Saturday as a light accesory day. Is this a good idea? Whats a good example of a nice Sat. workout with my routine?

My accessories for A: barbell curls 3xf, skullcrushers 3x8
B: rope pulldowns 3xf, dips 3xf

Any help? Thanks

Anonymous

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Anonymous Fri 30 Oct 2015 19:02:31 No.34733996 Report Delete

Quoted By:

Legs/Push/Pull/x

push:
Bench press - 3x5
OHP - 4x5
CGBP - 3x8
15 incline pronated fly - 3x10
Rear Delt Fly - 3x12
Rope pushdown - 3x12 /// Skullcrushers - 3x12

pull:
Deadlift - 3x3 alternating heavy/speed work
chins
kroc rows
Incline curls - 3x8
Hammer curls - 6x6

legs:
Squat - 3x5
SLDL - 4x5
Lunges - 3x8
Standing Calf Raise

Brehs please, cutting routine

Anonymous

Anonymous Fri 30 Oct 2015 19:22:07 No.34734161 Report Delete

Quoted By: >>34734194

>>34733966
Go swimming

Anonymous

Anonymous Fri 30 Oct 2015 19:24:13 No.34734184 Report Delete

Quoted By: >>34734224

>>34733966

Do pullups 3xf on A. If can can pull 3x10 switch to weighted pullups 2x5 1xf.
Do dips on B same as above.

You might to some calve work, doesn't matter which day you choose.

Anonymous

Anonymous Fri 30 Oct 2015 19:25:57 No.34734194 Report Delete

Quoted By:

>>34734161
no pool at my gym, but thanks

Anonymous

Anonymous Fri 30 Oct 2015 19:31:21 No.34734224 Report Delete

Quoted By: >>34734236

>>34734184
think you misread my post :)

Anonymous

Anonymous Fri 30 Oct 2015 19:32:58 No.34734236 Report Delete

Quoted By:

>>34734224

Ahh shit

Anonymous

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Anonymous Fri 30 Oct 2015 19:39:09 No.34734300 Report Delete

Quoted By:

Got a slipped disc and hurt my shoulder so this is what I've been doing

Anonymous

Anonymous Fri 30 Oct 2015 20:02:20 No.34734521 Report Delete

Quoted By:

Push 1
Bench Press 3x5
Incline DB Press 3x8
Squat 3x5
Leg Press 3x8
Lateral Raises 3x8
EZ Bar Curl 3x8

Pull 1
Deadlift 1x5
Leg Extensions 3x8
Barbell Row 3x8
Seated Row 3x8
Pull ups 3x8
Ez bar curl 3x8

Push 2
Bench Press 3x5
DB Flyes 3x8
Squat 3x5
Leg Press 3x8
OHP 3x5
Tricep Extensions 3x8

Pull 2
Leg Curls 3x8
Leg Extensions 3x8
Barbell Row 3x8
Seated Row 3x8
Lat Pulldown 3x8
DB Curl 3x8

Anonymous

Anonymous Fri 30 Oct 2015 20:06:21 No.34734561 Report Delete

Quoted By:

AxBxAxx
BxAxBxx

A
Squats 3x5
Bench press 3x5
Pendlay rows 3x5
Dips 3x8

B
Squats 3x5
OHP 3x5
Deadlifts 1x5
Pull ups 3x8

Cardio every rest day; just a 2/3 mile run to keep me ticking over. Eating at +600kcals

Anonymous

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Anonymous Fri 30 Oct 2015 20:41:52 No.34734912 Report Delete

Quoted By:

>>34732514

The low volume on DLs has nothing to do with squatting lowbar.

And highbar uses literally the same muscles. The only difference is that lowbar uses the hamstrings to help with knee extension at the bottom (aka hip drahve*), while highbar has the hamstrings already contracted at the bottom - but still uses them after going up a bit to extend the hips. This is very different from the front squat, which has very little contribution from the hamstrings.

The low volume with DLs is simply because you don't need high volume to progress with it. In fact, high volume DLs will actually make progress go slower. (for novices of course)

* for those wondering, this is the reason why Rip insists a lot that your hips have to go up, and not forward. By pushing your hips up, your hamstrings are helping the quads with the knee extension (and the glutes are helping the hamstrings to drive the hip). That's why you can lift heavier with lowbar.

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