PPL thread

Hey /fit I've been doing SS for about two months now and I was thinking of starting a PPL routine. Could some experienced anons share how it worked out for them and recommend a good routine?

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3 or 6 days?

Where the fuck did that sad cat originally come from?

I did SS on three days but I don't see the problem with going six days on PPL

>SS
>2 months

Your lifts are probably awful, SS can be boring but you are just fucking yourself over if you aren't taking advantage of your linear progression

Not OP but I did Greyskull for 3 months, are and slept like it was my job and felt so beat up all the time. Reset, reset, reset and just burned myself out. 531 works much better for me

>you are just fucking yourself over if you aren't taking advantage of your linear progression
How? What do you mean?

* ate

The whole point of SS is to take advantage of your noob gains, you will be able to put weight on the bar almost every week which will get you strong in as short a time possible, changing routine with babby weight lifts is going to fuck you up and you'll make less progress than you would have if you just stayed on SS til finished, I would say at least get to a 2.5 plate squat / 3 plate deadlift and 1.5 plate bench for 5 reps before you consider switching

OP here. I'm on a 2 plate squat, 1,25 bench and 2,25 diddly. I hit a stall once and I only had one deload week so far, because I'm a moron. Is it that hard to progress with PPL?

how much is that in real weight

100kg squat, 70kg bench and 110kg deadlift

I'm also about 2 months into SS and I'm roughly at your numbers, 95 kg squat, 60 kg bench, 110 deadlift. I deloaded once on the squat but that was because I had low back pain and I suspected my form was off, not because I got stalled.

How much have you been jumping? I've been jumping 2.5 kg on all lifts for a while now except OHP. I'm considering jumping less on the bench too from now on.

I've been going up with the lowest weight(1,25) every workout I was able to finish my sets properly. OHP is really fucking hard to improve though

how much reps are requires in SS?

So you're not yet stalling, you just want to try a different program? I'm personally still happy with SS and I plan to continue for a while but you should experiment if you want to do that. I haven't yet looked at other programs but I think if I was going to move away from SS that I would check out the barbell medicine "the bridge" program. It's intended to be a bridge from novice/intermediate to advance programs.

Thanks user. After looking at the comments in the thread I got enthusiastic about continuing SS if it really still has that much potential. I'll check the bridge out for aure though and maybe it will the one I move to when I stall on SS. In a different thread I read that you're supposed to change programs after three stalls. I don't know how true that is but I think I'll shoot for that

It's usually 3x5 for the big compound lifts and 2x8-12 on the accessories

No but SS has a set progression, doing some PPL routine and adding weight whenever you feel like it won't get you near the gains of SS, don't be so quick to routine hop, you'll have plenty of time to change routines when you're done being a newbie don't quit SS until the weight stops going up consistently, I stopped doing SS after I couldn't recover anymore, 137.5kg for 3x5 on a Wedensday and 140kg 3 x5 on a wedendsay AND set of deadlifts afterward with 150kg is extremely hard to recover from, my body felt like it was about to fall apart so I quit and moved to 5/3/1 which has been extremely enjoyable so far

Noted. Thanks for the advice user

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good luck with your gains user

how fucked am I if I don't do squats or deadlifts? I began couple weeks ago and doing everything else

Its ok legs are for faggots who want a big butt for their boyfriend to pound daily.

I do leg presses/curls/extensions, I'm hoping that's enough

I do PPLPPLx

PUSH
4x5 Bench Press or Dumbell Press
4x5 Incline Bench
4x5 Decline Bench or Cable Flies

4x5 OHP
4x5 Dumbell Shoulder Press
4x5 Lateral Raises

5x5 Rope Tricep Pulls
5x5 Cable Tricep Extensions or Dips

PULL
5-3-1 Deadlifts
5x5 Deadlifts

4x5 Pull Ups
4x5 Dumbell Rows
4x5 Lat Pulldown or Cable Rows

5x5 Dumbell Curls
5x5 Cable Curls

LEGS
5-3-1 Squats
5x5 Squats
4x5 Leg Extensions or Leg Press

5x5 Seated Leg Curls
5x5 Laid Leg Curls

5x5 Calves Raises

2,3 Laps of bodyweight Lunges


Reps can change depending on my condition. I also do 10,15 mins of abs excercises after every workout

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Oh crap meant to say 5x10 for most of the accessory excercises like DB curls