Reddit 4x5 squats. My workouts are almost 2 hours most days.

Reddit 4x5 squats Start your fitness journey with one of the recommended routines in our wiki! Barbell Back Squat 4x5 Dumbell Lunges 4x5 Hip Bench Press 4x5,1xAMRAP Overhead Press 3x8-12 Weighted Push-Up 3x8-12 Barbell Skullcrusher 3x8-12 Bench Tricep Dip 3x8-12 Legs/Abs A: Back Squat 4x5,1xAMRAP Romanian Deadlift 3x8-12 Walking Lunge 3x8-12 Weighted Crunch 3x8-12 Hanging Leg Raise 3xAMRAP Pull B: Weighted Chin-Up 4x5,1xAMRAP Barbell Row 3x8-12 Barbell Shrug 3x8-12 Barbell On Monday, I failed my squats (only got 4x5 at 140). Open comment sort options Routine A and B are the 2 routines. Business, Economics, and Finance. Barbell Squats: 4x5-6Leg Press (optional if already doing above squats): 3x8-10Leg Extensions (circuit machine): 3x10-12Hamstring Curls (circuit machine): 3x10-12Standing Calf Raises (circuit machine): 5x10-12 My legs grew both in strength and size. On the last bench set I only got two reps, but those were already hard as fuck. r/squatting is a space for the squatters of the world. having full squat mobility and strength out of the hole is awesome for certain moves. Most guys should be capable of up to a 2. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Yes, squats help with acceleration , but doing heavy weights every week will not help with overall speed development, it will train your muscles to be slow. Pig squat aka 20 rep squat, you’ll doing 20 reps per set, just one set, 3 times per week for about 6 weeks increasing weight each day, you’ll start with about 50-60% or your max squat and will be adding 2. Share your routine(s)! I get bored really fast at the gym and it really motivates me when I see somebody else's routine. Monday Wednesday and 4x5 squat (adding reps as you go) 2x6 single leg exercise based on 666 progression. r/Basketball A chip A close button Ok, my advice: squat 3x a week. Look strong, be strong. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Pick a row and do it all three days, after you've done the main lift. Start your fitness journey with one of the recommended routines in our wiki! 3x4, 3x5, 4x5, 5x5, 3x3 (deload) This is a more In addition to what others have said, squats aren't only anaerobic. Get the Reddit app Scan this QR code to download the app now. Since I went back to bodybuilding my legs have lost 2 inches and about 100 pounds on squats. 4 kg Bench Press: 5x5 45 lbs/20. Comp bench, then some DB work and more shoulder work (back supersetted in) Friday: Front Squat Friday! 3's, 5's & 8's on front squat. Day 2. 5kg/204lbs of each being my current PB) On repetition days, I have really been enjoying regressing volume as I progress intensity on max effort days. 5-7 Back/Front Squats - 3x5 @RPE6. VERTICAL PUSH: 4x5-10 Banded Overhead Press I still include heavy lifts for deadlift, bench and squat in my training, but I've added in auxiliary exercises and bodyweight exercises. I did put on 20 lbs, and my body fat did drop a little, but not much. Try this: Mon: 5x5 BS @ a challenging weight 4x5 squat 4x8 barbell lunge Leg press, myorep matches 4x10 Jefferson curl 4x20 leg extension Session 3: upper. 4kg/120lb (4x5, 1x5+) What's cardio? Stretch: Every single day 12M subscribers in the Fitness community. Optional Auxiliaries: Shoulder Raises, Trap Shrugs, Core work 3-4x10-15. Also, I have assumed you are doing squats at least one of the other days in the week. If all you're doing is the big 3, throw in some dips, safety squat bar squats and mat pulls as some basic variations. This thread is archived New comments cannot be posted and votes cannot be cast Related Topics Fitness Fitness and Nutrition comments sorted by Reddit . Internet Culture (Viral) Amazing; Animals & Pets Bulgarian split squats 4x5 Ea. 4 kg Overhead Press: 5x5 45 lbs/20. Want to know how to Get the Reddit app Scan this QR code to download the app now. If I’ve been conditioning hard for a few days and I’m feeling beat up, I’ll back off to 3, especially with squats. I did maybe 4 weeks before my back was in terrible pain. g. Back squats 4x5 Front squats 4x5 Deadlifts 3x5 Hip thrusts 3x4-6 RDL's 3x8-10 Seated calve raises 2x6-8 Cable/Banded knee drives 3x6-8 Ea. Open menu Open navigation Go to Reddit Home Open navigation Go to Reddit Home Alright maybe not quite aww shit level. I plan to cut to 140. But actually tho, deadlift went really well after Suggestions for ways to format this would very helpful, I am no expert in Reddit formatting. Here's what my diet looks like at the moment: Svunt Shake 43K subscribers in the powerbuilding community. If you want to up your leg strength squat more. Wait until you get to madcow and only have 4x5 ramped sets with 1x5 or 1x3 at work weight, but still need at least 3 minutes rest before and after, and having to take the time to put more weight on the bar after each set. 5 X bodyweight squat with enough training. Then some low bar work for fun. __ WARM-UP. Deadlifts 1x5+/Barbell rows 4x5, 1x5+ And for Leg day you start with heavy compund of: 2x5, 1x5+ squat My question is every single other heavy lift (bench, OHP, Rows) are 4x5, 1x5+ so this must be a typo for the deadlift and squat right? I'm supposed to only do ONE set of deadlifts for 5+ reps? and just 3 sets of squats? Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Do a routine 3 days/week alternating A/B/A week 1 and B/A/B week 2. So. for 5 sets of 5. One of the days was a new pr for my WORKING weight (went from 185 4x5 to 195 4x5), but the other time it was on hypertrophy front squats. Assuming this is a weight that for each lifter is adequate to spur an adaptation, both lifters will Look strong, be strong. All lifts (Squat, Bench and Dead) rotate from 10RM->5RM->3RM->1RM for this day. On your 3rd squat session you take the same weight you did 3x3 with and you try 3x4. Training Tuesday - Post Your Routine for 2018-12-18 - Reddit true Front Squats: 4x5 @135 Lat pulldown: 4x5 @110 Tricep pushdown, lateral raises, and bicep curls: Rest 🎶*Smooth like butter, like a criminal underc-*🎶Oh, we don't have the rights to that? Fiiiiine. 3 sets, rest 30 sec Pull: 4x5-8 Pull ups 4x8-10 Bicep curls with rings 4x5-8 Chin ups 4x8-10 Rows I'd play with this and sometimes for the compound lifts I'd go 4x5, sometimes 4x3. Interestingly my OHP hasn't changed than much, only ~10lbs down. BB back squats 4x5-8 BB RDL 4x5-8 Nordic Curls Banded 4x5-8 Split Squat (currently front foot slightly elevated, progressing to flat then weighted) 4×5-10 You could look elsewhere on this sub for ideas for a training plan. BP day: Superset all BP work: with Ab wheel and pull ups both at 5x10-15 reps. Conversely, I’ll add extra sets to lagging areas. reReddit: Top posts of July 19, 2022. 5x, and 2x bodyweight for the main three lifts. Easy mistakes to recover from with light weights. I bulked to 157lbs and now I’m 152lbs. A hybrid of Powerlifting, and Bodybuilding. I am now cutting again. He got 4x5 on wednesdays from this : 5x5 Calculator. Sort by: Best. PUSH DAY. As with the RR Banded version by u/FightingLikeBeavers I am programming daily Face Pulls and/or Pull Apart (10-15 reps) and the dynamic stretches listed in the Classic RR before each workout. if your max on the lift is greater than 400lbs you add 10lbs to the weight that you did the last week. however, i Get the Reddit app Scan this QR code to download the app now. Please see the r/Fitness Wiki and FAQ at Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. B is squat, overhead press, and deadlift. Vegan 7 years. Rep/Set varies. A Squats Bench Weighted pull-ups Or workout B Hip thrusters Deadlifts Weighted pull-ups. My legs don't look more ATHLETIC than aesthetic, and Should be a little more diverse than just add squat for most worrkoutsbbut thats the gist. I started with SL which I heard was just a modified version of SS that people here on reddit seem to enjoy. Imagine you are pushing the earth down away from you with your legs. My conditioning isn't great, and I've been lifting like this for years, without much improvement in this regard. Cast off your long sets of 12 reps! You may say how about 10 rep and I say you will lack gains. So my 1RM maxes exceeded 1. Repeat adding 5 lbs each time as long as you can. , for month one on repetition method lower day I might do 3x8 squats and then 4x5 DL, and then for month 2 I’ll drop that to 4x5 and 4x4 respectively. I'm thinking about maybe moving the Clean & Jerk to my 2nd Pull day as the 5x5 lift and having BB rows just be a accessory(3x8-12) on both days. I’ve recently started lifting a 4x5 set rep every other day. reReddit: Top posts of April 28, 2016. Long story short: It was fucking hard even though I only added five pounds to I alternate doing a front focus with back squat, deadlift variation, front squats or leg press, deadlift variation, then finish with accessories. Please remember Get the Reddit app Scan this QR code to download the app now. I understand that the 5x5 workouts get harder each time, although I'm starting to dread squats more often! My personal best has been 140kg/308lbs and I make sure to stretch and allow at least a day for recovery. Internet Culture (Viral) Amazing and deep squats. After the Intensity Day 4 week cycle completes, it starts back at 10RM; however, now Volume Day consists of 4x5 Squat, 4x5 Bench, 2x5 Deadlift Variation. Or check it out in the app stores   Being able to squat 2x your body weight is great and all, but it doesn't help me explode onto that ball when someone plays a sneaky trickle boast :) Box jumps 4X5 Squats 5x5 leg curls 2x10 bb press 5x5 bent over row 5x5 pushups ab work Wednesday: heavy volume day, sometimes not even squatting with a barbell. I switched to 4x5 and added an additional 3 sets of 8-12 reps at like 60%-70% of my working weight. After this my legs are demolished in a good way. On my lower power I do 5/3/1 (nsuns) deadlift and 4x5 squats. So if you aren't squatting, then feel free to add more deadlifts in. It works but is a fast track to injury. Your low squat of 205 shows you failed to bulk and failed (or never started) a beinner routine. Squat form check please. German volume training is meant for advanced or intermediate lifters. (for example on squat day I would do 4x5 squat, then deficit deadlift or/and 1,5 bench pressing. E. I just don't see how it is physically possible to complete the intense cycle, unless you program your max extremely conservatively. 4x5 squats 4x5 deadlifts 4x5 lunges 4x5 glute bridge Starting Stretching I also do cardio for 45 minutes on wednesday and then either saturday or sunday. In which case it could easily take another year to get to the 400lb squat. 8. Wednesday – Legs/Back/Shoulders: Deads 3x8-12; Squats 4x8-12; Seated DB shoulder press & Lateral raise; Lat pull down & close grip row supersetted 3x8-12; Calf raises 3x8-12 Friday or Saturday – Upper body: BB Bench: 4x5; Bent over rows 4x5; Seated DB shoulder press 3x6-10; Weighted dips 3x6-10; Weighted chins 3x6-10 73K subscribers in the offseasonthickness2 community. Bench: 88. I'm 22, 5foot10, and 73kg. Forum for kettlebell enthusiasts. A is squat, bench, barbell row. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Some folks make this work, but I think some would benefit from adding in something else. true 4x5 Single Leg Bounds → Hurdle Jumps 4x10m → 4 Med Ball Left → Right Hook 4x5 Med Ball Jabs → Cross 4x5 Cossack Squat 2x10 Impulse. I'm nearly 28 weeks and have dropped my weight a bunch. 2K subscribers in the squatting community. 5-3 years into organized lifting. Supersets with all squats work: Ring dips and Ring rows (or normal versions) at 5x10-15 for each. I'm not following this program at the moment, but to give you an example: I did 4x5 squats on Sunday. So I changed to 3x5, which helped and I was I switched to 4x5 and added an additional 3 sets of 8-12 reps at like 60%-70% of my working weight. Would like to reach out and get some advice from long term users regarding the squat routines. Posted by u/xebo - 9 votes and 28 comments Add some assistance exercises or a final set of high rep low weight (e. you should push away with your legs as much as you are pushing upward with your back. My squat is 115kg 4x5. If you'd like to keep the SL5x5 structure, you could consider dropping to 3-4x5 squats, replacing one of the days with the same number of deadlifts or RDLs, and reducing weight to half of what you are doing now. For example, my "A" workout goes like so - 4x5 Squat / 4x10 pullup/chinup (alternate each session) 4x5 Bench Press / 4x15 inverted row I'm 5'10", and weigh 135 pounds. Bench: 175lb 4x5 Squat: unknown (last time I squatted it was 225lb 3x5, but I’ve taken out barbell squats due to mobility issues) Don't do a separate squat program. 5kg. The 4x5 session is for volume. This is all I do, twice a week. Crypto Get the Reddit app Scan this QR code to download the app now. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. good job lil bro. We advocate for squatter’s rights and believe Posted by u/MA7CHED - 1 vote and 2 comments SS: Squat 20 reps, leg raises 5-8 reps, single leg glute bridge left/right 10 reps each side. I decided to do Metallicadpa's PPL for 3 months and cut to 122lbs by 6/22/23. but I'm happy with my progress so far! Been getting a lot of comments from people who haven't seen me since Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Deadlift was 235lb 1x5. If the squats are not integrated into the whole goal of the training cycle, your progress will suffer on either your squats or classic lifts. You can add other exercises you're up for at the end. Right now I do this twice a week: Day A: Squats - 5x5 - 155 Deadlifts - 5x4 - 185 Day B: Bench - 5x4 - 135 Incline Dumbell Bench - 4x5 - 40's Dumbell Curls - 4x5 - 32. 3-5 1x5- means you are ramping the weights upward in 5 sets (no warmup is needed. 136K subscribers in the fitness30plus community. 5/2 Update - I hit the gym again today. Start your fitness journey with one of the recommended routines in our wiki! Dips 4x5-10 Wide Pullups 3x5-10 Dips 3x5-10 additionally is there any reason not to do a 4x5 in between 5x5 and 3x5? or progress slower while lifting for more sets. I'm thinking that swapping out the squats on Day B for Barbell Lunges might be a good compromise, It's still compound but works a different group of muscles. Next time, you go do 4x5 with 80% of your max. Aim for 1-2 reps before failure. Works for mil press, bench, squat and deadlift. Saving squats for a day that is longer, slower, and more static, much like the squat itself. 60kg 4x5. I also failed on my third squat set and only got two, but I then added another full set of three in the end. So I think it definitely helps. I'm talking several years, probably a lifetime training goal. 212K subscribers in the kettlebell community. Assisted Pull Ups 3x8-12 Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. i don’t think there’s anything wrong with doing a quick 3-4x5 at a manageable weight for building squat mobility. Gaming. My workouts are almost 2 hours most days. FYI, reddit's sitewide spam filter does not like this madcow link, and it always gets spam filtered when you post it. Squat was 175lb 3x5. I was doing 5x5 squat then hitting leg press and it was like my strength wasn't going up at all really. Skip to main content. Deadlifts; 5x5 8rpm Bench Press; 4x5 8rpm Back Squats; 4x8 8rpm Overhead Press; 4x8 6rpm Lateral raises; 3x15 7rpm Day 2 - Calisthenics movements Hand stands - 4x max time One arm pull-up - 4x6 Skin the cat - 3x6 Archer push-ups - 3x8 L sits - 4x max time one tip for squats that I like is that as you push back up from the squat, you should activate your legs and imagine you are pushing down at the ground with your legs as you come up. 4x5 dumbbell bench 4x5 overhead press 4x5 cable row, drop set 4x10 pull in 4x10 pull over 4x10 face pull 4x20 Egyptian lateral raise 4x10 shrug 4 sets of grip work until failure Session 4: lower. Maybe the first few are purely anaerobic, but 4x5 squats aren't all going to be purely anaerobic unless you're super-duper in shape and take like 15 minute breaks in between each set. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Posted by u/Persist2012 - 4 votes and 5 comments Posted by u/[Deleted Account] - 29 votes and 38 comments Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I stopped because I wanted to go back to the conventional bodybuilding plans. I'm adding like 5lbs consistently about every 3 to 4 weeks for the past few months. Or check it out in the app stores   i find that recovering from squats has been brutal with delayed muscle soreness going into each workout (specifically squats). Squats are great and they will certainly make you stronger, but they also have the potential to stiffen your hips in a sport that requires them to be quite fluid. sub is closed for repairs. 5's Row (Machine) - 4x5 - 180 Is this really lopsided? Is this fine? Should I still just be doing a total body three times a day? WORKOUT A 4x5 squats 5x5 military press 1x5 convencional deadlift 3x6-10 dips 3x6-10 Lat pulldowns WORKOUT B 4x5 squats 5x5 bench press 3x6-10 Helms rows 3x6-10 Tricep pressdowns 3x6-10 Bicep curls +Optional abs/calves 4x5-3 deadlift 4x5-3 dumb bell row 2x10-8 weighted chin up SS ez bar curls 2x10-8 rear raise 3x15-12 shrugs Pull B: 4x5-3 Pendlay Row 4x5-3 weighted pull up 2x10-8 reverse push up SS concentration curls 2x10-8 rear raise 3x15-12 good mornings This routine is quite a bit, so I tend to lower the weight for front squat, overhead squat, Legs B Get the Reddit app Scan this QR code to download the app now. So nowhere NEAR my max! I added 10 extra pounds from my previous working sets, but I was doing them in the 10-12 range. Open menu Open navigation Go to Reddit Home. I increase my weight each session by 5 lbs total. 3 sets, rest 60 sec SS: Bulgarian split squat left/right 12 reps, leg raises 5-8 reps, single leg calf raises left/right 10-15 reps. . I also do most of my lifting as super-sets with little rest in-between. At the end of the day consistency and doing a variety of lifts CORRECTLY will get you further than most people no matter what form that takes. Let's say hypothetically you squat 275 lbs 3x5 instead of 165 lbs 5x5, the volume is the same (weight x reps x sets), which one you choose is going to depend on your goals and largely what research (and there's a lot of Get the Reddit app Scan this QR code to download the app now. This adds a lot of strength and muscle very quickly. Doin it 3 days a week just kills you. Milk, Oates, and more squats :). Day 2 lower: deadlift and squat Deadlifts 4x5-8 Squats 4x8 Bulgarian split squats 3x8 each side Hip-thrusts 4x8 Dead-hangs 3x1min Day 3 upper: bench-press and deadlift Flat barbell bench press 4x8 Bent over barbell rows 4x8 Deadlifts (strength) 4x5-8 Face pulls 3x20-25 Push Ups 3xAMRAP Reverse grip EZ bar curls 3x15 26 votes, 35 comments. It’s basically two different workouts. It does go back to starting on the bar, but I imagine it would build up pretty quick just like everything else. g 10-20 reps woth 50 lbs) e. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Basically, I dedicated each day for one of the three excercises and that was very basic 2-4 sets of 2-5 reps. Terms & Policies Workout B: 4x5 Squat 5x5 Bench 3x6-10 Dumbell row 3x6-10 Barbell curl 3x6-10 Triceps pressdown 2x6-10 RDL 2x6-10 Side raises Notes: i train monday, wednesday and friday, alternating between A and B. I'd basically progress into a simplified sort of undulating periodization: Reddit . 1. Reddit's rock climbing training community. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! just my workout from today, any feedback, form advice its accepted :D if you ask why the plates under my heels, it is because of my poor ankle The app has front squats as a light squat day on exercise b, you could do that on paper. Today, I tried to go to 145 (yes, I made the mistake) and failed at 3x5. Valheim; Genshin Impact; Minecraft; Free Squat 4x5-8 Smith machine squat 4x6-10 Hamstring curls 4x6-10 Standing calf raises 6x8-12 Day 2 Deadlifts 4x3-5 RDL 4x6-10 Hip thrust 4x6-10 View community ranking In the Top 1% of largest communities on Reddit. 32K subscribers in the formcheck community. For the last two weeks I have been throwing 4x5 sets of both Clean & Jerks and Snatches onto my legs day after heavy back squats since that is my lowest volume day. Then some smaller excercises for the rest of the body. Start your fitness journey with one of the recommended routines in our wiki! pullups 4x5-8(at first with a 2. Followed by 130kg 4x5. Pull A: 4x5-8 Pull ups 4x8-10 Bicep curls with rings 3x8-10 Rows 4x5-8 Chin ups Push A: 3x1 min wall assisted handstands 4x5-8 Dips 4x10-15 Push ups 3x8 Pike push ups Legs: 4x12 Weighted squat 4x12 Deadlift 3x8 Split squat each side 3x15 Calf raises each side Rest 90 seconda between exercises. Pre pregnancy I used to hit 245/160/265 4x5 squat/bench/dl. Or check it out in the app stores and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. reReddit: Top posts of April 4, 2015. Instead of getting pissed and leaving, I turn those into box squat days so I can still go heavy and increase my squat. I am at 275 (4x8) benching and 325 (4x5) on the deadlift both for reps but can only squat 205 (4x10 on a good day). C DB rows 3x8-12 D Military press 4x5-8 E Upright rows 3x8-12 F1 Incline cable fly 3x10-15 F2 Lateral raises 3x10-15 Lower body B A Squat 4x8-12 B Romanian deadlift 4x8-12 C1 Leg extensions 3x10-15 C2 Split squats 3x8-12 D Seated calf raises 2x15-20 E Hanging leg raises 3x10-15 Lower body D A Deadlifts 5x3-5 B Front squats 4x5-8 C Unilateral Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I did about 5 mins of hip and ankle warm up, then did 4x5 goblet squats with about 50lbs. You will say 8 reps that will be good for strength, and your legs may tremble but your plateaus Squats are the most taxing so i would say swap them first. The next time you go you try 3x5. Today I tried to add 2. Alternate workouts. And maybe 4/7 days instead of 3/7 just to get over that fresh lifting hump. Or check it out in the app stores     TOPICS Squat: Front squat, SSB, pause squat, pin squat Week 1: D1 - 4x5 pullups D2 - 4x5 chinups D3 - 4x5 wide grip D4 - 4x5 neutral grip Etc Week 2 - same Then simply click on your username on Reddit, go to the comments tab, scroll down as far as possibe (hint:use RES), When you can squat twice your weight it's no longer practical to do 5x5 of that weight so it will be necessary to bring the reps down even more in order to increase strength. Or check it out in the app stores     TOPICS 4x5 squat into jumps 3x8 Lunges into jumps 3x10 Box jumps 3x6 Tuck jumps 4x5 depth jumps 3x8 Seated jumps 3x50 Pogo jumps 3x25 Sl Pogo jumps Wall sits 3x1 minute Share Add a Comment. If you aren't stable enough you might have to do high rep training with your single leg. So provided your test subject isnt less than 160lbs a 400lb squat should be a reasonable long term target. 43K subscribers in the formcheck community. I'm currently eating/drinking 3,500-3800 calories a day. Some days I go into the gym and can't find my squat groove. A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & Posted by u/fatlossprogram - 2 votes and no comments View community ranking In the Top 5% of largest communities on Reddit. For people who want to admire female bodybuilding competitors (bikini, fitness, physique Last night I tried triples, but I only got 5 sets for each squats and bench. I normally do two strength sessions a week - usually 4x5 squats, 4x5 deadlifts and some upper-body exercise like pull-ups or rows. I did 20 rep squats. 3x8+ Skip to main content. I progressed from 135-340 at 5x5, but I was unable to recover from 5x5 3 times a week. 5" 59kg/130lbs I was told to post a form check so I recorded multiple angles of my squats (92. 4 kg Barbell Row: 5x5 65 lbs/29. The other substitute I could think of would be calf raises but that's such a small muscle group I don't think it 4x5 Weighted Squat jumps. Lift three times per week. 4x10. Foam rolling has helped some, but still don’t want to get a strain or other injury from overtraining I just came from the gym and tried 4x8 and found it a lot more difficult than 4x5 + 1x5+ at the same weight, should I stick with 4x8 then? By the way, doing 4x5 felt a lot easier in the first 1-2 reps and actually started to become difficult to lift the weight beyond that. Though I haven't done much, if any, conditioning in this time. (if you can do 5+, if not keep it at RPE9) Weighted Pull-Up - 4x5 @RPE6. I hope this makes sense and I'm available for DM with any other training related questions. The problem with squat programs is they ignore your other training. Welcome to r/formcheck! We now have our rules, tips, and resources in one location. (22. Start with low weights for best success. The next leg day is a posterior focus with deadlift or rdl, back squat, rdl or deadlift, then leg press, then hip thrusters if I 39K subscribers in the fitnesscirclejerk community. A place for the pursuit of physical fitness goals. This is a sub for discussing fitness for people over 30. I did a bronco test in 5:55 and sprinted half the rugby/soccer field in 7. Discussion of all topics related to strength training, this includes but Sunday (Legs – Squat Focus): 4x5 Squats + 1xAMRAP 3x8-12 RDL Superset: 3x8-12 Leg Press + 3x8-12 Calf Press (Big time saver, IMO) 3x8-12 Leg Curl Next, my Wendler 531 BBB Routine that I’ve been using for the last few months: This routine My best lifts are: 185lb bench, 135lb OHP, 210lb x5 squat, 8 bodyweight chinups. 5 kg each day, if by week 6 you still able to add weight and keep the 20 reps, and want to continue the torture, be my guest Posted by u/tekul1 - 3 votes and 8 comments SL suggests the same stuff when you peak. They looked and felt awesome, so I did some empty bar squats (high bar) and I went straight into tipping forward, bar path in front of my feet, etc. When I fail to complete the 4 x 5, I drop the weight by 10% and start over. Suffering a hip impingement but looking to recover and improve. 23 votes, 12 comments. 4x5 deadlift Deadlift 4x5 Squats 4x5 Bench press 4x5 Military press 4x5 Lat pull-down or pull-ups if you can do them 3x12 Leg press or lunges 3x12 Incline dumbbell bench press 3x12 Lateral raise 3x12 Dumbbell curl 3x12 Triceps pull-down 3x12 Ab work for Get the Reddit app Scan this QR code to download the app now. Then, consider doing some raises for the shoulders, reverse hypers for the lower back, and GHRs for glutes and hams. I think when you get that advanced, it's more about Posted by u/TOWWTC - 2 votes and 7 comments Just started a new routine with front squats 2x a week and no back squats. Programming Wednesdays . Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows 1 letting the weight get forward on a squat; knees caving; the "squat morning"; OHP too far forward to get around your face; deadlifting with the bar too far forward; etc. 517K subscribers in the GYM community. Internet Culture (Viral) Amazing Legs Squat 4x5 Bw pistols 3x12 RDL 4x12 Glute bridges 3x12 Upperbody One armed push-up progression 3x8 Shoulder press 4x5 Chin-ups 4x8 Barbell row 4x8 Legs Squat 4x5 Bb split squat 3x max The majority of serious triathletes do some form of strength training, and heavy squats and deadlifts are not uncommon. I dieted down to 140lbs by 3/18/23 and then hit the gym. So I 531 5’s PRO with Zercher squats. Powerbuilding. Want to know how to I've been following the Reddit PPL beginner program ever since February'19 with slight changes. 5-7 This is the first cycle. Tuesday - 4x5 bench, 4x5 squat, then accessories: chinups/pullups, single leg squats, some form of tricep isolation for 50 reps Wedenesday - Rest Thursday / Friday - 10km run z2/3 Saturday - 4x5 OHP, 1x5 deadlift, 3x10 RDL and accessories: incline bench/dumbell, dumbell row, for 50 reps, touchdown squat Sunday- rest/active walking Zercher squat 135kg X 5 RPE6. Then on each day I did acessory sets for one or two of the other excercises. Also note that squats will improve your deadlift and vica versa. You’ll unlikely be able to complete 5 sets of 5 reps with weights above a certain percentage of your 1 rep maximum. 5x5, 4x5, 4x8-12 (this one is brutal, even with the lighter weight). Friday: negative squats at 105% 1rm going up 5-10lbs a week then rack squats with 225lbs and pushing weight up to 275 from there. weighted lunges, jump squats (bodyweight), front squats at a lower weight etc. 2 Kgs plate and 3 4x5 Flat Bench 4x8 Incline Bench 4x8 Dumbell Shoulder Press SS 3x8 Lateral Raise & Front Raise 4x12 Skull Crushers SS 3x8 Close Grip & Wide Grip Tricep Extensions 4x5 Squats 4x12 Leg Press 4x20 Calf Raises 4x12 Leg Curl 4x20 Weighted Crunches 3xAMRAP Hanging Knee Raises The reddit PPL program in the wiki has Romanian deadlifts on leg D1: Deadlift, OHP, 4x5 D2: Bench, Squat 4x5 D3: Squat, Bench (or variations). Or check it out in the app stores     TOPICS. 9" These are the workouts: WORKOUT A 4x5 squats 5x5 military press 1x5 convencional deadlift 3x6-10 dips 3x6-10 Lat pulldowns 1x8-12 back extensions +optional abs/calves Squat: 5x5 45 lbs/20. Reply reply Get the Reddit app Scan this QR code to download the app now. I'm definitely not pushing myself at all out of concern for my abs and pelvic floor. Out of personal experience you can comfortably squat/deadlift 3x week. for 3 sets of 5, while Brad squats 135 lbs. 5 kg Deadlift: 1x5 95 lbs/43 kg Final Numbers: 35 years old probably still 6'3" 235 lbs. Add 5 if your max is less than 400 on that compound lift. I always superset squats with some core exercise, results in awesome core activation during the squat and no wrist issues (remember to focus on high elbows, so the weight is on 4x5 Squats 3x10 Leg press 3x10 Leg extensions 3 sets of abs Thursday- Back and shoulders 4x10 Lat pull downs 4x10 Dumbbell rows 3x10 Close grip pull downs on V bar 2x10 Straight arm pull downs on rope 3x10 Dumbbell press 4x10 Lateral raise 3x10 Rear delt fly Friday- Lower body 3x10 Front Squats Posted by u/[Deleted Account] - 1 vote and 14 comments Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I only managed to get 2x5 done with the new weight and the only leg exercise I did on top of squats on Sundays were some moderate intensity deadlifts. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Get the Reddit app Scan this QR code to download the app now. 8M subscribers in the strength_training community. take your 5RM weight, try to do 3x3 with it. My Rippetoe Program went well for awhile but, unfortunately, I was stalling bigtime with adding weight (Squat mainly) every single Zack squats 135 lbs. 1x, 1. From what I’ve read however females can lift more reps at This year my squats went up. In order to cope with training and not get injured, you need some strength. I used to do hanging pikes, which I swapped for bird dogs. 4kg/195lb, (4x5, 1x5+) Squat: 108. 4x5 @ 90% on week 2 is just insane and that is Wednesday: Squat/Dead - Back or front squat for triples, deadlifts for triples and singles, accessories Thursday: OHP/Bench - OHP 3's or 5's for about 5 sets. I added weighted pull-ups on pull days and dips on push days because they're my babies. Now I 4x5 squats 3x5 trap bar deadlift 3x12 hamstring curls (not strength focused) Speed focused day: 3x12 explosive bulgarian split squats* 3x12 RDLs (form and technique focus) 3x12 dumbbell step ups *explosive bulgarian split squat meaning i jump on the way up 83 votes, 16 comments. Max strength helps with sprinting but it’s not the be all end all. Reddit . Hello again everyone. 9kg/240lb (4x5, 1x5+ down to 3x5, 1x5+) OHP: 54. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! View community ranking In the Top 1% of largest communities on Reddit. Legs: Squats 4x5 (this is to help overall strength) Deadlifts 4x5 (again just to strengthen your lower body) Lunges 3x5-10 (I do theses to perfect my endurance under stress in the lunge position) RDL 3x5-10 (all speed and acceleration starts from your hamstrings) Upper body: Bench press 4x6 (helps to build overall strength) 4x5 weighted Dip 4x5 weighted Pull-ups 4x5 squats 3x12 Face Pulls 3x12 ab exercise (Workout 2) 4x5 overhead press 4x5 weighted Pull-ups 4x5 weighted lunges 3x12 accessory lifts 3x12 ab exercise Monday Wednesday Friday schedule. A lot it'd just be like sets of 12-15 goblet squats with a 100lb dumbbell. 1 day I front squat + conventional deadlift, other day it's barbell rows instead of deadlifts. Before that I was going to the gym 5 days a week but just maintaining. Discuss all aspects of training for powerlifting: Periodization Nutrition Movement selection Routine critiques Kaiser squat 4x5 Bulgarians 4x7 each leg Leg curls 6x9 Day 2 Bench - 5/3/1 perodization High incline DB press 4x5 Weighted Dips 4x7 2 RM back squat - 225 lbs (I'm testing a new 1 RM soon) 4 RM front squat - 185 lbs (I'm testing a new 1 RM soon) 1 RM power snatch - 93 lbs (I totally suck at olympic lifting) 1 RM snatch (full, all the way down into a squat): 70 lbs 1 RM Clean and Jerk: 138 lbs I'm about 2. 5 lbs in each hand) Backpedaling on a treadmill while staying low ( 3:30 seconds) Plyometric Workout: 4x5 squat into jumps 3x8 Lunges into jumps 3x10 Box jumps 3x6 Tuck jumps 4x5 depth jumps 3x8 Seated jumps 3x15 Pogo jumps 3x10 Sl Pogo jumps 3x8 Bulgarian split squat each leg Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Wed-4x5(squat/OH Press/Deadlift) Fri-4x5, 1x3, 1x8(squat/BP/Row) *6 sets of each movement I am not able to find this variation of Madcow, I thought it was an advance edition but now I can't find the source of where I found it. Now? 165/135/185 3x3. My bench felt pretty weak after a deload so I stuck to 5x5s for the next 3 weeks to top it off. Rn I do M, W, F: Bench - program I found online Incline Press - 4x5 Military Press - 4x5 Bicep Curls - 4x8 Pull Ups - 4x3 T, Th, Sat: Deadlift - program I found online Straight leg deadlift - 4x5 Bent over rows - 4x8 Squat(light) - 4x8 Its really just how it is after a certain point. Once you complete 3x5 you can increase the weight and repeat the process. Wednesday (Legs – Squat Focus): 4x5 Squats + 1xAMRAP 3x8-12 RDL Superset: 3x8-12 Leg Press + 3x8-12 Calf Press (Big time saver, IMO) 3x8-12 Leg Curl Thursday: REST Friday (Push – OHP Focus): 4x5 OHP + 1xAMRAP 3x8-12 Bench Press 3x8-12 Incline DB Press @ 45-deg Superset 1: 3x8-12 Triceps Pushdown + 3x15-20 Lateral Raises Bench: 185lbs 4x5 Squat: 225lb 3x3 Deadlift: 275lb 4x5 I started out as skinnyfat 12/2/22 @ 170lbs bodyweight. What I love about box squats is that every box squat rep feels exactly the same, and as my box squat goes up, my squat goes up pound for pound. Should I go back to 16M 166cm/5'5. 3x8+ Pick a glute-ham movement and do it all three days, after the rows. It's happened twice. That's the funny thing. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! 32K subscribers in the formcheck community. I. Has anyone actually done smolov all the way through as written out. No. Snatch 4x3 Unbroken (One-Hand) Split Squats 4x8-12 Unbroken Hip Thrusts 3x8-12 Box Jumps 2x10 Resistance Band Jab → Cross 3x10 Hypertrophy. Dedicated to increasing all our knowledge about how to better improve at our sport. nxro guzau zmlv ajl vxio vpmxl yknyj vhxoi fgom mmdgdr