/fit/ - Fitness, Health, and Feels

This is my experimental workout. I think it's too little volume, but I

Workouts A, B and C are on consecutive days. Workout D can be on any day. More workouts per week are not required, but totally possible.

A:

10 Light Deadlift Singles

5 to 10 Squats

Bench Press (still working on sets and reps)

Two optional lifts*

B:

15 Heavy Deadlift Singles (doubles also work)

Optional*

C:

Deadlifts to max

1 set of 10 Zercher Deadlifts, maximum intensity

Optional*

D:

5 to 10 heavy Squats

Bench Press

Optional*

* Optional lifts can be hack lifts, OHP, curls or hammer curls, rows, push press or whatever else I feel like that day.

I also do pullups when I have access to my pullup bar and feel like it. As for progression, the fuck do I know? When I start being ashamed of a lift, I will definitely increase the weight.

The concept of compound lifts > isolation broscience lifts is crucial but Stronglifts (and to an extent SS) will ultimately lead to T-Rex mode; even if legs is a weak point for a person. There's just too much squatting and not enough deadlifts and upper body lifts.

A much better beginner routine would be the ones detailed in powerliftingtowin:

3x3 squat

3x3 bench

3x3 deadlift

Or something similar, basically routines that comprises compound lifts but not an autistic amount of squats.

Currently my routine is :

3 sets of one-leg squats to failure each leg (rehabing my knee injuries) or

1 set of one-leg squats to failure then 3x6-8 bar squats

4x5-8 bench

4x5 deadlifts (mixed grip but switching my arms to avoid potential imbalances)

I welcome any proper feedback on my current routine

>>83028

Your routine is like mine, but I'm doing pendlay rows and some isolation to triceps/biceps instead of chin-ups/pull-ups.

X Week=3 times, Y Week=4 times and repeat.

X Week: xAxAxAx

Y Week:AxAxAxA

Squat 3x5

Bench Press 3x5

Deadlift 1x5 You can count 8 reps because the Zercher Squat

Overhead Press 3x5

Pendlay Rows 3x10

Biceps/Triceps isolation 3x10

I'm trying to beat my body every time I enter the gym but I'm feeling worse every week when I add more weight, at least I'm getting good noob gains.

I've been at it for a month now using stronglifts 5x5

A

Squat- 5x5

Bench- 5x5

Rows- 5x5

B

Squat- 5x5

OHP- 5x5

Deadlift -5x5

It's pretty good and I'm definitely getting stronger in all the lifts but I won't be doing this for too much longer

>>83028

Forget to mention the progression.

On squat it's 2kg (4.4lbs) per session. Used to do 2.5, but they don't have 1.25 weights in this gym for some reason. It's an awesome gym otherwise, though.

Bench, I'm thinking the same. Might have to go down to 1kg each session on that since I'm generally so weak at bench. We'll see if I have to make that adjustment when the time comes.

Deadlift it's 5kg(11lbs) per session. Given that I deadlift so little, it should be alright. Might have to go down to 4 or even 3kg if I have trouble progressing, but that hasn't been a problem so far.

Overhead press it's only 1kg(2.2lb) each session. It's a very hard lift to progress on. Maybe I'll start doing 2 per session on that too, given that I'm only doing it once a week, though. We'll see.

Chinups I just try to do more than the last time. Shit sucks.

I started back up again after a few months of inactivity at

100/70/120/45

(220/165/265/100)

squat/bench/deadlift/ohp

Only got 3/3/3 on the bench when I started, though, did 4/4/4 last time and today I'm counting on 5/5/5 so I can progress.

>>83034

How heavy are we talking? I'll probably switch over to Texas Method once I hit 3pl8 for the squat or so. Can't really see myself keeping up this progression all that long.

>>83038

Not programming in progression means it's not a very good program. What's the point without progression? Also, how's it working out for you to deadlift 3 times in a row per week? And what's your schedule like?

ABCxxABC or something? D in between? How's it working out for you?

>>83040

That seems like a nice and simple routine too. I'd still like to keep up the larger volume that comes with SS, though. Might have to make some adjustment for the deadlifts, however, that volume is pretty low.

Do you do weighted one leg squats or just normal? Also, how's doing squats to failure then doing normal barbell squats working out for you? Isn't that dangerous? Also, how often do you do your stuff? Do you have no accessory lifts? Overhead press or anything?

>>83041

Seems like pretty high volume, anon. Especially if you only have one rest day every time. Your overhead press will also suffer by doing it on the same day as bench.

>>83043

5x5 deadlifts? How's that working out for you? Getting much stronger there or lagging behind?

>>83105

Doing these three movements 3-4 times a week for the meantime. I'm only doing bodyweight for pistol squats as I'm working on my stability and correcting any imbalances on each side of my lower body and sorting out my knee injuries; I don't go absolute failure on pistol squats and just do it as "warm-up" if I'm doing bar squats after.

No accessories for now. Focusing on bench and deads because SL really T-Rex mode'd me hard and chest is a weak spot for me.

>>83105

Yeah, it's a little difficult to do but I will split in A/B and 4 days of rest when I reach a 90~95kg Squat and a 100kg Deadlift, which will be probably in a couple of days or in February.

>>83105

>Not programming in progression means it's not a very good program. What's the point without progression?

I do progress, just not by a fixed amount. I think that would just discourage or hinder me.

>Also, how's it working out for you to deadlift 3 times in a row per week

Surprisingly well. The first day is mostly for my nervous system to adjust, the second day for my movements to become even more refined, and the third day is for increasing my 1RM and condition myself to use perfect technique. I think B and C will give me the most gains. Zercher deadlifts are lethal for my hamstrings, due to the insane ROM.

>And what's your schedule like?

Something like ABCxDxx, or ABCxxDx.

>How's it working out for you?

I survived the deadlifts with little in the way of soreness, so I might increase the upper-body volume a little. Should bench press more.

>>83122

>Zercher deadlifts

That's a new level of brainwash, what's the point of doing something you can do normally but with twice the danger?

>>83123

One, much higher range of motion equals higher intensity. Two, they never gave me back pain, for whatever reason, so I guess they won't send me to snap city anytime soon. So when my CNS is fried for the day, I can still safely do some zercher deadlifts, whereas regular deadlifts with any appreciable weight would be extremely painful 4u. That also means speed work is much better with zerchers, at least for me. Three, muh functional strength. Not a reason I do them, but a good feature nonetheless.

>>83124

Are you serious? Do you think I could try it or should I continue on the standard diddly? His squat variation is working wonders to me, I'm seriously interested in trying this one tho.

>>83125

It's an awkward lift, and not one you really need, as regular deadlifts train the same muscles. I'd never use them instead of regular deadlifts unless your hands were fucked, as regulars make your forearms stronger, allow you to go higher with the weight and are one of the big three, meaning they are the standard you will be measured by. I only use them as an accessory exercise.

If you're flexible enough to do them and think you can get used to the pain in your arms, then give them a try. You might just be someone like me who really benefits from them.

I can vouch for zercher deadlifts! Try them at a lower weight if you don't think your weak back can take it. Actually, my gym is low on plates. If your gym can't accomodate your incredible swoleness, then they're useful since you can't lift as much. I alternate with stiff-legged deadlifts. Not sure which I prefer yet. You could also try deficit deadlifts, but I don't think I can do that at my gym.

This is a dumb question but I've just started doing free weights and I don't know, is the weight on a barbell the total or for each side?

Like, is a 40kg deadlift 20 either side or 40 either side? I hope it's 20

>>83161

Weight for the entire bar: proper bars weight 20kgs and there are others out there that weight 25kg

>>83161

40kg deadlift means 10kg on each side.

>>83034

Doing that, thought about going to 5/3/1 but i'll keep doing candito's a few more times.

>>83170

>>83164

Well the bar had 2 yellow plates on it that said 15 and I assumed the bar was pretty weightless… So instead of lifting 40kg, if the bar is 2 and I added 10 to each side, I lifted 70kg? What

I'm a retard if I did that

>>83205

>>83161

Let me lay it out for you.

When you count the weight lifted, you count the entire weight lifted. All of it. That means every single plate, plus the bar.

A standard bar is 20kg. Some are lighter, some are heavier, but most bars you are likely to encounter in a normal gym will be 20.

Yellow is standard colour for 15kg plates. If you had one 15kg plate on each side of your standard barbell, you would have 20+2*15 = 50kg.

If you had two 10kg plates on each side, you would be lifting 20+2*10 = 40kg.

The most standard way to get 70kg would be with one 20kg plate on each side and one 5kg plate on each side, in which case you would be lifting 20+2*20+2*5 = 70kg.

tl;dr bar is 20kg, each plate is however much it says it is

>>83206

Maybe this is why I fucked up my legs, instead of doing 5x40kg I did 5x70kg. Thanks a lot anon

>>83105

I meant 1x5 I fugged up

>>83345

That would explain it. 5x5 seems like an awful lot for Deadlifts.

>>83738

Y tho?

I deadlift 3*10, used to deadlift 4*10 in the old routine which I might switch back to, so why?

>>83811

Because when you're deadlifting heavy, that's incredibly taxing on your CNS. You burn yourself out and it takes long to recover from, which is far from ideal if you intend to deadlift several times a week.

>>83828

>that's incredibly taxing on your CNS

That's the point, you just need to sleep well and take a couple of days in between if anything.

You won't be lifting the same weight fro 5x5 than for 4x10 or singles, so it sorts of balances out in that case.

I'm currently doing the last set AMRAP like on greyskull lp, but I add some back off sets when I feel like, it looks like this:

Db Bench/OHP 2x5, 1x5+

+ back off sets

Chin Ups 3xF

Squat 2x5, 1x5+

+ back off sets

Do some isolation after

Db Bench/OHP 2x5, 1x5+

+ back off sets

Bb Curl 2x10

Deadlift 1x5+

+ back off sets

Do some isolation after

Db Bench/OHP 2x5, 1x5+

+ back off sets

Chin Ups 3xF

Squat 2x5, 1x5+

+ back off sets

Do some isolation after

>>84272

Why doing RDLs on leg days if it is intended to your lower back? I think you wanted to say stiff deadlifts, in which you pull from the floor with straight legs and rounded back, those work the hammstrings.

row 5 Km on concept 2 in the morning.

In the afternoon:

Mon

BP 10x3

Rows 3x6-10

Barbell presses 3x6-10

Shrugs 3x6-10

Tue

Squat 5x3

And some iso.

Wed,

DL 5x3

And some iso.

Tue

BP 10x3

Rows 3x6-10

Barbell presses 3x6-10

Shrugs 3x6-10

Fri

Squat 5x3

And some iso.

>>84278

RDL's are a hamstring exercise

>>84278

>rounded back

brazil stahp, what are you doing?

Tues:

>Barbell Row; 2x5, 3rd set to failure

>Weighted Pull ups; 3x to failure, 2x unweighted to failure

>Barbell Shrug; 2x5, 3rd to failure

>Weighted Dips; 3x to failure

>Bench Press; 2x5, 3rd to failure

>OHP; 2x5, 3rd to failure

>Barbell Curl; 2x5, 3rd to failure

Thurs:

>Squat; 2x5, 3rd to failure

>Deadlift; 2x5, 3rd to failure

>Dragonflys; 3x10

>L-sits; 2x30 sec, 2x20 sec

>Pull ups; 3x to failure

Sat:

>same as Tues

>each exercise increases by 5 lbs each session. If the final set is <5 reps, decrease by 10% and start from there

I'm considering moving Shrugs to the Thurs work out.

Amidoinitrite?

>>85015

Yeah, you're right, I just looked it up.

>>85016

Yeah, stiff leg deadlifts are performed with a slightly rounded back. Look at this video: https://youtu.be/X0WYUoZ-Om0

>>85018

You are going to over exhaust your triceps and upper back right before benching and pressing, I would change the order of the exercises.

I wouldn't even dare to press and bench on the same day, but that's just me. Some people actually do this, but I'd do push presses instead if I'm going to do them on the same day.

If you're doing shrugs, you have to use straps, you traps can pull more weight than your grip can hold.

You'll progress faster if you squat twice a week.

I'm running Smolov. Currently happy with results, but I had to take one day off due to knee hassles. Still halfway trough.

The rest of my training basically consists of core exercises, farmer walks, pull ups, barbell rows and some push ups. Definetively going to adress my bench after smolov, I am too fucking weak.

>>85031

>>85018

Hue's right, bench should be your first lift, if i were you i'd go

>bench

>row

>ohp

>pull up

from there isolation work, you should always do the big compound lifts before isolation ones imo, bench being probably the most important compund lift for upper body, also i've heard that doing to failure is counterproductive so often i mean.

>>85041

>also i've heard that doing to failure is counterproductive so often i mean.

It isn't, unless you base your whole program around it. On greyskull lp, you're supposed to do the last set to fail so even when you deload, you can set a PR.

I was doing something called 3x5x5. It's pretty much the 5x5 program, to be honest I'm not keen on the difference. I stopped due to depression, but want to get back into it. The problem is I'm doing Muay Thai and Sambo 6 days a week and I'm afraid a lifting program is going to hamper my performance in class. What do?

>>85048

>I do pushups and chinups using a counterweight on the easy power station

How do pushups work on that machine? I understand how they assist chinups/pullups, but don't understand how it can be used for pushups.

>>85031

>>85041

Intradesting.

So a redone Tues looks like this:

>Bench

>Row

>OHP

>Pull up

>Dip

>Curl

And then Shrugs to Thurs.

Thanks anons.

>>85043

Alright then

>>85045

Lift anyway, jut rest and eat enough.

>>85055

I'm pretty sure he meant pullups

>>85057

Also part of the reason to do then in that order is because it alternates the movement's direction.

>bench(push)

>row(pull)

>ohp(push)

>pull ups(pull)

>dips(push)

>curl(pullsort of)

>>85055

>>85097

Yeah, I meant pullups. Pushups using a counterweight would be material for a Sir comic.

When I manage to tell them apart, I try to alternate pushing and pulling too.

Push (triceps+chest+abs)

3x5 bw or until left wrist hurts too much http://www.bodybuilding.com/exercises/detail/view/name/parallel-bar-dip

1x8 warmup 25kg + 3x8 30kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press

3x8 20kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

3x8 http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover

3x8 17.5kg http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

3x8 20kg http://www.bodybuilding.com/exercises/detail/view/name/weighted-bench-dip

3x8 http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-rope-attachment

3x12 10kg http://www.bodybuilding.com/exercises/detail/view/name/decline-crunch

3x to failure http://www.bodybuilding.com/exercises/detail/view/name/ab-roller

Pull (biceps+back+traps)

1x8 warmup + 3x8 15kg http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls

3x8 15kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl

3x8 10kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/ez-bar-curl

1x8 warmup + 3x8 63.5kg http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown

3x8 http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

3x8 45kg http://www.bodybuilding.com/exercises/detail/view/name/lying-t-bar-row

3x10 150kg http://www.bodybuilding.com/exercises/detail/view/name/calf-machine-shoulder-shrug

3x10 20kg http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

Legs (legs+shoulders)

1x8 warmup + 3x8 17.5kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press

3x8 7.5kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/reverse-flyes

3x5 5kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/side-laterals-to-front-raise-

3x8 http://www.bodybuilding.com/exercises/detail/view/name/face-pull

1x12 warmup + 3x8 55kg(x2) http://www.bodybuilding.com/exercises/detail/view/name/hack-squat

3x12 22.5kg(x2) or until my grip give up http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

3x8 http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions

3x8 http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

3x12 150kg http://www.bodybuilding.com/exercises/detail/view/name/calf-press

2km+(x2) biking to gym. Stretch before workouts and after in sauna.

Monday - Pull

Tuesday - Legs

Wednesday - Push

Thursday - Pull

Friday - Legs

Saturday - rest (gym closed)

Sunday - Push

184cm/6', 78kg, 3 nipples, natty obv, no pics

I wish I had someone I trusted who could spot me so I could bench press with a barbell.

I avoid barbells because I fear being crushed under one.

What muscles am I missing with my routine?

What exercises should I add?

I got shoulders on leg day because it's too much on push day as it is. What other exercises are on the wrong day?

Are the amount of reps for each exercise good for gaining strength?

How can I improve my grip (without straps) for dumbbell lounges and wrists for dips?

>>83828

Yeah nah, deads several times a week being taxing on the CNS is the single biggest piece of horse manure Mehdi could come up with (along with squatting so much and saying that rowing and pressing movements alone will build arms).

There's absolutely nothing wrong with deadlifting 2-3 times a week; obviously don't be a dumb cunt and adjust the weights/reps/sets accordingly.