Programming

Literally just eat more. I used to have this problem but I solved it by eating a frozen pizza every night. It fit my macros don’t judge me.

You do need to eat more, definitely. GOMAD may be a good option for you as well.

I want a 2 plate bench. I go 3 times a week. I do warm up, 3x5 on bench on mons, wen I go for 3x3 pr from linear progression, I then do 3x5 friday on incline bench. Before I hurt my back I was benching 200 lbs. Now I'm at 170 lbs. I train back as much recently. Havent started squatting again.

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fuck didn't put any text, been working out consistently since september, feel like I've made decent strength gains but overall not feeling like I look all too much better, thoughts

If all you care about is a two plate bench, deload 80% from where you are now and hit bench for 3x5 every lifting day, adding five pounds each time. When you fail that, deload 80% and change it to 5x5. Hit 5x5 every day until you feel like it's getting to be too much work, then make the middle day a light day. Deload that to 70% and hit it for 3x5. Progress this day by five pounds each time as well.

Hey faggot, I’ve been doing push press+ press negative this cycle, and I’ve gotten to doing negatives with 225 for reps, as well as have been able to rep 205 for reps in the incline bench. Will
My 205 press jump to 225?

Is there a reason you picked something like this over something simple like Starting Strength? Is training three days a week an option for you?

I modified the 12 week strength program
From barbell medicine to be more oriented to snatchs nd clean and jerk with no bench press. lol

That program is trashhh

I picked this because I really enjoy being in the gym and this split gives me a lot of time in the gym

Probably not. I like incline for assistance work, i.e. I don't program it particularly heavy/hard. It's just extra work to complement the actual pressing.

What's your ACTUAL press? 1RM and working weight, like a 3x5.

lol any direction you wanna point me in or just saying that

Thanks bud. I like to isolate my lifting strength goals more. When I hit this 2 plates I'll train the shit out of my rows then squat. Last an ok deadlift.

Why wouldn't you bench, even if your goal is the O lifts?

Then which would you rather have, more time spent in the gym, or more gainz? Not trolling. I think you could get much stronger with much less time in the gym. But it's your choice.

Max has been 175

No problem dude. Just FYI, I like coupling movements together. So like a lot of heavy benching, I like to add rows or chins. Just to keep things balanced/healthy. I have fucked shoulders from an accident years ago, and that has proven to keep my shoulders happy. Good luck!

so you think that by doing ss it would lead to more gainz or by just simply making it a three day split it would be better

And what do you do for working sets? 3x5? 5x5? Not fucking with you, just collecting information.

I don't actually like Starting Strength, but yes, I think a normal full-body routine thrice weekly would help you gain more strength, more quickly.

okay because currently I'm still profitting off of beginner gains and going up 5-10 pounds every session in most of my lifts, the only lift I have stopped progressing on is barbell curls but I think if I switch to dumbbells it might be easier for me to progress since I wouldn't be jumping from 60 pounds to 70 pounds

If you're still making progress, you're fine then. The looking different thing will mostly come with gaining weight and time. You've been lifting for two months, so, yano. It's not gonna be night and day.

yeah desu for where I'm at rn I'm satisfied with the way everything looks except my abs which I feel if I just shed some bodyfat it would be okay

That's exactly how abs work, so yes. God speed.

what's a program for someone who used to train bulgarian style but now is a lazy fatass?

Depends why it's failing.

>Failing to due lacking stimulation
Do Nuckols 28 free programs: 3x bench beginner but with press in place of bench

>Failing due to lack of recovery
There's lots you could do here. You figure your own solution.

SS is a foolproof program senpai, you're probably not eating and resting enough, give us details on your diet/sleep

the bridge (TM)

Mine isn't failing. This thread was for n00bs that don't know better.

Not a fan of The Bridge personally.

gotta start somewhere, user

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Use straps when double overhand fails. It won't hurt your grip.

If you want to front squat, that would go on Wednesday, the light day. This will obviously be a different weight than your back squats, so I'd recommend working up to a set of five @ RPE 8 and then keeping the weight the same for two more sets of five. About squatting four plates first, let it be known that you never have to do any variations ever if you don't want to. Or if you do, that's fine too. It's not a meme and there's really no right or wrong time to add them, the exception being during a pure novice phase, where just simple back squatting will work.

You can't chin without your lats, so they're still working, but if you want to do pull-downs anyway, that's fine. You can get more work from those through more volume anyway.

There's not too much arm work, but I do recommend deloading a little first, because even though it's just arm work, it's more work, and you need to adapt to this new level of work, especially if you just came off a failed LP.

You can shrug on Wednesday if you really just want to do it, since Wednesday will be a quick/light day anyway.

You don't need explosive work, and your vertical is average. That's mostly genetic.

You definitely should not do Texas Method. I'm not a fan of The Bridge, but it's a better choice. I'm also just going to write out something simple for you real quick if you want to wait for that.

MONDAY
bench/press 5x5
row/chin 5x5
squat/deadlift 3x5
tricep exercise 3x10
curls 3x10

WEDNESDAY
deadlift/front squat 3x5 (light)
press/bench 3x5 (light)
chin/row 3x5 (light)

FRIDAY
bench/press 5x5
row/chin 5x5
squat/deadlift 3x5/1x5
tricep exercise 3x10
curls 3x10

So this is both weeks written as one, so it probably looks confusing. You already understand the bench/press notation, so just follow that through the whole thing. The only thing being that squats on Monday and Friday are both 3x5, whereas deadlifts are 3x5 on Monday and 1x5 on Friday. To find your first 3x5 weight in the deadlift, take 20% off your last 1x5. To find Wednesday's starting weights, take your last heavy lift in each exercise and take 30% off those.

rate my lunch break program

day a:
bench press 3x5
squat 3x5
db ohp 3x8
dips/incline bench/tricep pushdown 3x8

day b
db row 3x8
lateral raise 3x8
pull up 3x6*
facepulls 2x10
deadlift 1x5

day c
barbell ohp 3x5
bench press 3x8
squat 3x5
dips/tricep pushdown/incline bench 3x8

day d
barbell row 3x5/db row 3x8
pull up 3x6*/lat pulldown 3x8/seated row 3x8
lateral raise 3x8
facepull 2x10
db curl 3x5

It's decent. The set/rep schemes look random, but it's probably enough work to keep you progressing for a little while.

Straps? No way man. Way too early for that. I don't want to be that guy who uses straps while pulling lmao3,5pl8.

Wouldn't shrugging on B fuck my deadlift up? Don't think I can recover from that in a single day.

My vertical is average but you should consider that I am lean and have very strong legs for my weight, naturally it should be well above average. My calf insertions are low; that's probably why.

No way I can pull this off; I already squat twice a week, as I said, and it has stopped working. This looks even harder than my present routine. But thanks for the effort.

x5 is for weight and x8 is for volume. i read that its good to switch those up? still only like a year and a half into lifting so im still trying to navigate the ideal program

There's literally no reason not to use straps besides being stubborn. If you insist, then use mixed grip until THAT fails, then use straps.

Shrugging will not hurt the deadlift. Just add them at the end of the workout.

Your vertical doesn't have anything to do with body composition or strength. Explosiveness is genetically determined.

So squatting twice a week has stopped working, therefore you need more work to keep progressing, but you think less work will help? It won't. This routine is harder than your current routine because that's the point. Deload your squat by 20% (all your lifts need a deload, honestly) and make sure to get at least one gram of protein per pound of body weight each day. Drink shakes if you think you can't eat it all.

What do you press, squat and deadlift?

He's only 5'11 so his perfect weight is 70kg. Why are you saying him to eat more? He should eat at a slight caloric surplus

Because he wants to get stronger.

>So squatting twice a week has stopped working, therefore you need more work to keep progressing, but you think less work will help?

Yes, obviously. Do you know the point of intermediate programs? How am I supposed to progress while squatting thrice a week if I can't recover from squatting twice a week?

>make sure to get at least one gram of protein per pound of body weight each day.

Ok, you have no idea what you are talking about.

>He's only 5'11 so his perfect weight is 70kg.

Is this a new meme? You don't have a "perfect weight", that's fucking retarded. Some guy who is 70 kg at 178 cm will look skinny.

bp 3x5 for 185 (a little over bodyweight)
squat 3x5 225
deadlift 1x5 245 (bad but only been deadlifting for about 6 months due to prior injuries)

By managing the stress, i.e. lowering the weight and eating more, like I suggested.

If you think so.

You could probably get better results on a simple novice routine, honestly.

as in SS or Greyskull or something?

Yeah. Something focused on compounds three times a week with weights going up each time, or almost each time.

I recommend reading Programming to Win II by Izzy Narvaez.

I was also browsing Jow Forums and this post confused me for a second

thanks for the tip!

Can anyone tell me if what I'm doing is retarded or not

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What are you even trying to accomplish with this one?

Maintain strength that I've worked up to and also incorporate volume for muscle growth.. I'd like to hit a 315 bench one day too.. I'm also training for a police physical exam so I try to do some running.

It's moderately retarded. It's very all over the place and lacks direction or a clear goal, even though you already responded and I know what your goals are.

>tfw realize I've been doing SS wrong for around 4 months, maybe more

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How do you get past a bench plateau? I've tried deloading, benching more often, hypertrophy, low reps, and rest pause but I literally can't get past 160lbs for reps. I've been lifting for a few years and I'm a hard gainer. Also I am eating at a surplus. I will probably just hop on test in a few years

Why isn't there a general guideline for training as a lifter progresses? Instead of anecdotal broscience and reffering to set programs why isn't there an infograph explaining the difference in training as you progress. Or is there simply no consensus?

How much did you deload and what was your program?

To add to this, if you're going to do an antagonist movement alongside your specific-strength programming, don't train it in the same modality. So if you're benching for strength, row for volume. Keep your CNS happy and recoverable.

It would probably because the foundation of strength is what precedes all goals, but one you have achieved that foundation, your programming changes based on your goals and individual variance.

wrong how?

Rate

A
benchpress 3x5
squats 3x5
pull up 3x8
biceps curl 3x12
facepull 3x12
Abs circuit cirque du soleil

B
Rest day

C
OHP 3x5
deadlift 2x5
dips 3x8
lat raise 3x8
Facepull 3x12
Abs circuit cirque du soleil

D
Rest day

E
benchpress 3x5
squats 3x5
pull up 3x8
biceps curl 3x12
facepull 3x12
Abs circuit cirque du soleil

F
Jogging 60min

G
Rest day

What If were to do this

>Weighted Dips 3x8
>OHP 3x8
>Bench 3x8
>BB Incline bench 3x8
>Weighted Chin-ups 3x8
>Squat 3x8
>Deadlift 3x8

And increased weight every time I can go from 3x8 to 3x12?

There is, unfortunately the fitness industry is full of snake oil and idiots. The more advanced you become as a lifter, the more work you will have to do to make progress. This is called the Law of Accommodation. Therefore you will generally have to do MORE sets with more variety in exercises to achieve results.

Rippetoe gives great advice (if you actually read the fucking book) for novice training, but the SS crew are known for going full hog retarded when it comes to training people post-novice. I would avoid the Texas Method, but Practical Programming is a great book and a must read if you are interested in exercise programming.

Pretty much nobody follows it to a T.

Run 3x5 until it stalls. Deload 20% and switch to 5x5. Keep going until you're down to 5x3 and you fail. Deload 20% again and do 5x5 with 3x8 light assistance. More benching, db benching, whatever.

That doesn't matter. You can do both with no issue.

Eh. It's ok. If the loads are right you'll probably progress longer than if you just ran something vanilla like SS.

You won't reap the full benefits of proper programming and training, but you'll get stronger.

Variety is never necessary. It's just easier and more fun than doing the same six movements for eternity.

I do agree that Practical Programming is a nice read. Make sure to get the third edition with Andy Baker's inputs. Rip isn't particularly good with his programming advice (hence why he recommends Texas Method, even though it's awful), but Andy is great.

>Eh. It's ok. If the loads are right you'll probably progress longer than if you just ran something vanilla like SS.
My 1RM lifts are pic related. Should I stick to my routine or there are better programs?

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I've been doing the Stronglifts 5x5 app,

A:
Squats 5x5
Bench Press 5x5
Barbell Row 5x5

B:
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

I want to incorporate a lot more core workouts. Can I do core exercises like sit-ups, planks, side bridges, etc. on both days?

Its hard to learn unity to make my own game? I know something about if then while for bools and a arrays of c++

Im also an artist and draw good and already sold a book i wrote so i can write a history

Who /Golang/ here

Just started really lifting for the first time in my life, as a precaution that I'll never pull my back out again or tear my bicep again.

I can only 1RM squat 100 KG, Bench 80 kg, deadlift 80 kg and OHP 40 kg.

I've only been going 2 weeks, will I make it?

There are much better programs that will get you stronger, faster. Especially your deadlift.

Yes. Do them at the end.

You shouldn't be testing your maxes so soon, so probably not. Stop doing that.

stop bragging. your form is probably shit and numbers with bad form don't count

Because those are numbers to brag about.

for a first time lifter? yes, they would be if true and executed with proper form.

post body

DYEL and/or have standards? Those are not good numbers. I have lifters who have started at those numbers and higher for sets of five. People like Doug Hepburn and Paul Anderson had impressive numbers when they started.

N-no homo..?

>there are people who started higher
>therefore these numbers are bad
my point is that they're at least above average for starting. the person asking clearly knows that they're pretty good and is baiting people to say "yes those are good numbers after 2 weeks"

Rate my routine guys, it's a slightly modified version of SS

MONDAY
-----------------
SQUAT 3x5
PRESS 5x5
DEADLIFT 1x5 + 3x1

WEDNESDAY
---------------
SQUAT 3x5
BENCH 3x5
ROW 5x5
PULL UP 3xF
DB press - DB row (superset) 3x7

FRIDAY
-----------
SQUAT 3x5
DEADLIFT 1x5 + 3x1
PRESS 3x5

Man i fucking hate reaching a plateau, i finally got to the point where i'm able to bench 1pl8 x 5 but it has been this way fir over 3 weeks
What do

eat more, bench more

>stop bragging
How can you even think someone with a 100kg 1RM squat is bragging LMFAOOOOOOOOOOOOOO

Again, DYEL?

It's ok. These extra pressing work so early may hurt you more than it helps you, but if you can recover, it's half decent.

Program?

Lifts (for 5 reps) :

Squat: 245
Deadlift: 325
Press: 115
Bench: 165

Numbers are good but why do you know your 1RMs at 2 weeks?

I deloaded from 3x5 @ 155 to 5x5@140, Friday I'll be back up to 5x5@155. Is 160 really that heavy to bench? Everyone else in the benches mogs me with 2pl8+

My legs have always been strong and I did some calisthenics over the last year, I'm not trying to bait, just wanted know if my back injury will keep my deads low

I'm fat , 90 kg and 24 bf%,

I know but I'm following the Brian alsruhe program and I needed to Know my maxes

When I first started stength training I could OHP and bench fine but had terrible form with squats and deadlifts and though I've got form down for those my lifts are horribly disproportionate

OHP: 56kg
Bench: 80kg
Squat: 77kg
Deadlift: 99kg

Is there anything I could do to fix this? And when I inevitably stall out on my bnech and OHP, do I change my programming for those or wait until my squat and deadlift have stalled?

You probably needed a bigger deload. Also to eat more.

A back injury will not keep deadlifts low. I first pulled over 500 after a nerve injury in my back.

I would pick a better program, preferably one from a natty lifter.

Squat and deadlift more, make bigger jumps, make smaller jumps in the presses, lots of options. The presses will also just naturally progress slower, so yano. You could just wait too.

If everything is going fine and you only fail the presses, I would only change those. No reason to fuck with other stuff when it's going smoothly.

Wow shit really? With a pinched nerve? My vertebrae were pushed together and I'm still bitching about that can't imagine how horrible a pinched nerve is

And Brian isn't natty?

I never went to a doctor so I don't know specifically what it was, I just knew it was a nerve injury due to the numbness/sciatica I experienced. I stopped deadlifting for the better part of a year, but did exercises that didn't cause pain like RDLs and hyperextentions. It's not 1:1 but stuff still carries over.

It's highly unlikely Brian is natty, especially given his lifts and programming advice.