Routine Thread

Workout A:
3x5 OHP / Bench Press
3x5 Barbell Rows / Chin ups
3x5 Squats
1xF Farmer Walks
2x8 Shrugs
2x8 Curls
30min Cardio

Workout B:
3x5 OHP / Bench Press
3x5 Barbell Rows / Chin ups
1x5 Deadlift / 1x5 Shrugs
3x8 Lying Tricep Extensions
2x8 Hammer Curls
30min Cardio

I've been thinking of upping the amount of sets I do for curls and shrugs, is it worth it?

great routine, I need to figure some way to do calf workouts in my home gym, mine look like shit
good shit user
solid, my C day has squats but incorporates other shit, considering making it just a leg day like you did so I'm not spending 2 and a half hours in the gym on C days

Mine, almost all of my workouts are pyramid sets and some days I'll focus lower weight higher reps and others the opposite:
A
>bench 5-10x
>incline 5x
>close grip 3x
>dumbbell flys 3x

B
>barbell row 5-10x
>weighted pull ups 3x
>weighted chin ups 3x
>deadlift 1x5
>barbell curl 6x (alternate thin and wide grip)

C
>OHP 5-10x
>barbell shrugs 5-7x
>neck harness shit 3x
>squats 5-10x
>ab wheel roll-out 3-5x

>I've been thinking of upping the amount of sets I do for curls and shrugs, is it worth it?
I find that shrugs are one of those weird workouts that respond really well to high volume and not so much high weight low rep shit. My workout yesterday went like this (obviously always trying to increase reps to 20 until I bump everything up and start higher):
135x20
145x20
155x20
165x20
175x18(failure)
I've been very happy with the results of this and while I can do ~220 for 5 without wearing myself down I've seen much better progress going this route. Solid lats are a thing of beauty and something lots of niggers ignore so nailing it gives you a big leg up

I did SS 4 years ago and got to 2pl8 bench... then I almost died from EEE, found a gf, got a job, and got fat. So now I'm starting over.

Is this decent while for LP while on a deficit?

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Huh, I'll try doing way more volume on my shrugs then, thanks user

np, make sure you report back your findings after a couple months. 14/88 to you and your family

I'm doing a GSLP routine.
I do main lifts as extra 3x5-8 (at around 75%) work instead of regular accessories.
So OHP as an accessory on bench days, and bench on OHP. Extra squats on Days 1 and 2, and extra DL (touch-and-go's) on day 3.
Plus 5x5-8 rows on bench days and 3x5-8 weighted/2x5-8 unweighted chins on OHP days.
Some extra accessories:
Calves, face-pulls and core every day.
Tricep extensions or shrugs, curls, pull-overs, cable pull-throughs, leg curls, hip thrusts, back extensions, delt flyes, extra pull-ups; just 1 or two of these for 2 sets.

Go for walks most mornings, jog once a week, HIIT once a week, a stretching routine every day and a longer stretching sessions sometimes with foam rolling once or twice a week.
I do the frequency stuff too but not so consistently, and I add in some postural exercises.

user if you're really doing the proper amount of volume and weight required to get a good lift in then you won't want to do extra main lifts because your body will need time to recover so you can hit those marks again on the next day you're set to do them. These programs aren't perfect and either you're underestimating your 75% or this just isn't working for you at that point

Casual 5/3/1, each last set amrap, 4th week is warm-up value for each day.
Monday OHP / Tuesday Deadlift / Thursday Bench / Friday Squat

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Yeah you're probably right, I'm just trying this out and it's only been a week.
I know I probably should just do the program explicitly but I think Phrak's isn't enough volume for bulking and the base one given has things like curls instead of rows so seems unbalanced in terms of pulling to pushing volume.

It's mostly just for getting some more "practice" in, experimenting with this, my rationale is that it's something like 5x5-8 first-set-last reps in the beginner version of 5/3/1, but on alternating days the same as the 5x10 work in bbb.
For bench, for example, I was doing dips as an accessory and I can do 20+ dips unweighted, 5x30kg added. But only bench 5x80kg, still on my way up after stalling at this point 2 weeks ago. So I'm trying more volume on bench, I mean otherwise some weeks you're only benching once and doing a total 20 or so reps at a decent weight.

What's your opinion? To still do it as extra reps, after the same lift, so bench heavy and then some back-ff sets 1 or 2 times a week with more volume on that day; or drop this and do dips or whatever?
Also I'm wanting the squats 3x a week because they've been behind (only recently overtook my bench) and my legs aren't getting gains as fast as everything else.

>EEE
?

was doing SL5x5. but lately have developed some fuckarounditis with accessories.

did some research and SS & SL (& ICF) aren't good according to 90% of the internet, so i need a new routine.

>OHP 35kg
>Bench 80kg
>Squat 120kg
>Dead 155kg
>tfw so close to 1/2/3/4

I'm not liking my routine that much at the moment. I have a slight scoliosis so the asymetry on my back is heavy af and my arms are really lacking in mass. Anyone know a good routine that blasts arms chest and shoulders? I gym 4 days a week and am doing a PPL atm

Day 1 chest
Day 2 back
Day 3 legs
Day 4 shoulders
Day 5 arms
Day 6 off
Day 7 off

3 exercises 2 sets of 4 to 6 reps

Day 1: Legs
Day 2: Chest, Triceps
Day 3: Legs
Day 4: Back, Biceps
Day 5: Legs
Day 6: Shoulders, abdominal
Day 7: Legs

Well I was on SL5X5 for a while and it makes me too tired and SS I hit the wal fast. Now I'm doing accessory work only till next month because I'm moving and joining powerlifting gym.
Thisbtime I will try Ivysaurs 4-4-8 because it seems to make sense.

Workout:
High pulls/Muscle snatches
Clean and Push press/Strict Press
Flat Barbell Bench/Incline DB bench
Seal Row/Pendlay Row
Pull Ups/Lat Pull Down
Front Sqaut/RDLs

AxAxAxx

Typically do 2x10,2x5,2x3 for sets but I’m honestly not that anal about it. Every 2 weeks I’ll try set a 1RM PR on most of these lifts.

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>Monday: Everything
>Tuesday: Everything
>Wednesday: Everything
>Thursday: Everything
>Friday: Everything
>Saturday/Sunday: cry and ask for forgiveness from the gainz gods for not training everything today

ACBCADC, BCACBDC

A:
> Squat 5x5 (+2.5kg)
> Bench Press 5x5 (+2.5kg)
> Barbell Row 5x5 (+1kg)

B:
> Squat 5x5 (+2.5kg)
> Overhead Press 5x5 (+1kg)
> Deadlift 1x5 (+5kg)

C:
> HIIT cardio on elliptical
> 10 sprints, 20 mins total

D:
> Chinup 3x5
> Dip 3x5
> Barbell Curl 2x8 (+1kg)
> Skullcrusher 2x8 (+1kg)

nice routine bro Im 71 kg right now decided to do a mini cut for 2 weeks
after that i wil problley go with this program however i will add fly machines into the push day
and wil did
push
pull
rest
push
pull
i skip leggs cuz im quite a trex