General: >Yoga for 20min every morning before work >Running every second day before sleep >Planks every second day before work
Push: >3x10 dumbbell flys >3x10 dumbbell press >3x10 shoulder dumbbell press >3x12 side raise >3x8 weighted dips >3x10 dumbbell french press >pushups until no more power left
Pull: >2x20 chin ups >3x10 dumbbell row >2x25 wide grip/close grip variation >2x Dead Hang for as long as I can >3x12 dumbbell curls >3x12 hammer curls
Legs: >3x12 lunges >3x12 stiff leg deadlift >3x15 calf raises >3x12 goblet squat >rope jumping for 15min
I run the IRONLOO ROUTINE in the morning and the HAFTHOR ROUTINE in the evening. No excuses.
Nathaniel Foster
push
Ian Watson
I did PPL for the longest time but I suffered from fatigue and my lifts were lagging, so I switched to this. It shares the PHAT philosophy of working on high rep ranges the first three days and then go heavy the last two (didn't write down sets and reps but you get the gist of it). Mainly looking for muscle imbalances, I really like this split and it's very versatile. Please excuse the clown coloring *honk*. youtube.com/watch?v=NzYQH2UCAH4 Seems balanced, but maybe the lack of a barbell won't allow you to progress as efficiently. Could be just me though, depends on your goals.
That's a pretty interesting approach to strength training. Do you ever do weighted pullups or change the variants of your lifts?
Oliver Robinson
to be honest, no.
When I move up to a new weight... I start at 3x3... then I progress to 3x4 or 3x5 etc... and keep pushing the total reps until i can hit 5x5 easily... then I push the weight up and start again at 3x3... its slow, but steady progress. Same with the light days... push it until i can 5x10 the weight.
I don't do weighted pullups, I just do 5 inbetween each set of my workout... so between warmup sets and working sets, that ends up being 12-14 sets of 5 (60-70 reps)... it was a Jim Wendler tip i picked up and I just stuck with it.
Carson Flores
What are your stats? I'd consider changing the lifts once you start plateauing. Such as doing z-presses instead of standard ohps etc
Workout B Front Squat 3x8 Overhead Press 3x5 Barbell Rows 3x8 Weighted Dip 3x5 1x5+ AMRAP BW Side Lateral Raises 5x15 Barbell Curls/Dumbell Curls 3x8 Hanging Knee Raises 3x8
3-4 A Week
Alexander Thompson
my stats are not that impressive, and because the lowest rep scheme i will do is 3x3... i really dont know my 1 rep max's...and I have never tested them.
I would say that I could OHP 1 plate for over 10 reps... I could bench 2 plate for over 10 reps, I could squat 3 plate for maybe 5 reps, and I could dead 4 plate for maybe a couple of reps... but all of that is unverified.
Wyatt Reed
That's pretty good, actually I'm trying to find a good program for my skelly cousin to do for a while
Luis Garcia
skelly's definitely need to eat and do a program that requires ohp/bench/squat/deadlift all twice per week... the frequency is what will help progress and mass gain.
but eating will be just as important as a good program.
Mason White
That's absolutely true. Unfortunately he is lactose intolerant, so he won't have the same easy bulking that I had + he is 6'4
Camden King
Day 1:
Dumbbell Press or OHP Squats if there is a rack open. Arnold's Leg Press Front Lat Raises Side Lat Raises Calf Extensions Reverse Flies
Day 2
Bicep Curls Some degree of 21's or 24's or 30's Spider Curls Lat Pull Downs Single Arm Rows Seated Rows on the machine Facepulls Shrugs
Day 3: Dumbbell Bench or reg bench Incline DB Bench or reg incline Tricep Extensions Tricep Press Cable Crossovers Cable Raises Those Jeff Crossovers That Jeff Arm Raise over your body for Upper Chest Low cable crossovers Decline Dumbbell bench or Dips Tricep Pulldowns Close grip bench
Rest a day and start again
I do 3 to 4 sets of all of these and the last 1 or 2 sets are to near failure. Also I've been putting a conscious effort in to try and work Abs more frequently.
I pretty much go until I can't stop. I likely am over training the shit outta myself. Today was my day one and I was doing the lat raises until I could barely with my shoulder.
I'm likely going too hard for someone Natty and not eating or sleeping enough to recover properly.
My lifting song for maximum games is ironically weeb shit
what are >upper/lower conditioning how does it look like?
Nathaniel Perry
Lower conditioning is shit like sprints and sled pulls. Push hard for 15-20 seconds, catch breath, repeat until time is done. Upper conditioning is similar with shit like battle ropes and heavy bag hitting. Each activity alternates to keep from getting too used to it
