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You are currently reading a thread in /fit/ - Fitness

Thread replies: 19
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Powerlifter here, where should I throw in cleans on my program and what set/rep ranges should I use? 5x3 sounds pretty standard but here's my thing as of now. I've made really good progress doing this shit so don't fuck with my whole program just hint at me where I should put my cleans.

Also just for the record I'm 6'1'' and hovering just under or over 200lbs

5/3/1 Press
Bench @75% Technical Max
Squat @75% TM

Bench 5/3/1
Squat @75% TM
Press @75% TM
Chin ups

Squat 5/3/1
Press @75% TM
Bench @75% TM
Chin ups

I'll also pop out some curls if I feel like it or do some back extensions.

To me, it looks like Wednesday wold be the best day to do cleans but I was just looking for opinions.
Benchpress 4x8
Tricep extention 4x10
Overhead tricep extention 4x10
Cable flies 4x10
Low cable flies 4 x10

Each 4th set is a dropset except for bench

Lat pulldown 4x10
Seated row 4x10
Deadlifts 4x10
Ez bar curls 4x10
Cable cross 4x10
Pull-ups 3xF

Basic leg shit

Monday a
Tuesday b+soccer practice
Wednesday c
Thursday b+soccerpractice
Friday a
Saturday REST
Sunday soccer match
Dude what is basic leg shit
wtf why are you deadlifting so much
Legg extention
Legg press
Glute abductor

And i add cruches

You mirin?
I do 5 reps, 3 reps, 1 rep
High volume on cleans is shit
yeah your program is retarded, who wrote that for you?
Gr8 b8 m8
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D1: Heavy Squat 4x5, Sumo Block pull 3x4, Conventional block pull 3x4

D2: Heavy bench 3x5, Seal row 3x5, Weighted chin up 3x5, Curls 3x5, Face pulls 3x10

D3: Heavy sumo diddy 12x1, Paused squat 4x3, Paused front squat 5x1

D4: Slingshot Bench: 6x4, Db bench 4x6, Db row 4x6, Chin up 4x6, Curls 3x10, Lateral delt raises 3x10

I do HIIT after the lower days.
I wrote it myself

And show me a better one.
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5x5 back squat
5x5 Chinups/pullups
5x5 dips/bench press
2x10 barbell curls
2x15-20 calf work
2x10 wrist work

5x5 Front squat
5x5 rows
5x5 press
3x5 deadlift
2x15-20 calf work
2x10 wrist work


3x5 and 5x5 sets have 1st set at 60% and 2nd set is at 80% of working weight.

Do cardio twice a week.

Help me improve.
Whats your goal? The only reason I think barbells are better is because you can see the linear improvement ie; add 5lbs every week. If you continue to see improvement like this then thats cool but I think the whole dips/bench press thing is weird. I think it'd be better just to do dips. also I like 1x5 deads. but seriously it looks solid
My goal is 1/2/3/4 pl8s.

I bulked up to 180lbs super quick and now just trying to eat at maintenance.

To just do dips and never do bench?
Upper Power
Bench Press 4x5
Incline Dumbbell 4x10
Bent Over Row 4x5
Lat pulldown 4x10
OHP 3x5
Barbell curl 4x10
Skullcrusher 3x10

Lower Power
Squat 4x5
Deadlift 3x5
Leg Press 4x10
Leg Curl 3x10
Standing Calf raise 4x10

Upper hypertrophy
Incline Barbell 4x10
Pec Flies 3x12
Cable Row 3x10
Dumbbell Row 3x10
Lat raises 3x10
Hammer curl 3x10
Tricep Rope pulldown 3x10

Lower Hypertrophy
Squat 3x8
Dumbbell Lung 3x10
Leg curl 3x10
Standing Calf Raise 3x10
Calf press 3x10

Goal: Gain size/mass running it as ABxCDxx
Did about 5months of SS and wanted more size
I'd say to just do bench and maybe have dips as an assistance exercise

OHP 1x20
Weighed pullups 1x20
Bench press 1x20

Squat 1x20

Deadlift 1x20

All sets are rest-pause to failure, increase weight whenever possible
Yeah that makes sense. It's actually Reg Parks Beginner program. Been good so far except B days are getting brutal.
Intermediate here, 115/88/135 5rms at 1.83m, 84kg.
Goal is general strength and better body comp.
Recently started TM due to time limitations. I'd like to train 4/5 times a week but I cannot go to the gym at Thursday and weekends which pretty much only leaves time for a 3DAW program.
On paper, I don't like the volume. Here is Lascek's template:
>Volume Squats, Bench/Press, Chinups
>Recovery Squats, Press/Bench
>Intensity Squats, Bench/Press, Deadlift
Rip's template is similar:
>Volume Squats, Bench/Press, 1cx5 DL
>Recovery Squats, Press/Bench, chinups
>Intensity Squats, Bench/Press, Power cleans
I'm sure the programs work just fine for most people. But I have a couple issues. My upper back, rear delts and grip are piss weak. I need to add some accessories without hampering DL progress on Friday. I know low bar squats is the best dl accessory but my erectors, ass and hams work fine. I also know that the pressing volume is too little, because my ohp and bench responded really well in my previous program that had 3x5 ohp and 3x5 bench 2x week each. 2 heavy sessions only (Mon/Fri) is not going to work well, I know it. For these reasons, I would like to do the following template:
Volume Squats, Volume Bench, Volume Pendlay rows, Static holds
Recovery Squats, Volume OHP, Volume Chins
1x5 Squats, 1x5 bench, 1x5 DL, chinups singles with increasing weight

That, or I may just keep 3x5 for all presses.
Bench/OHP alternating every week of course.

What do you think?
Thread replies: 19
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