Weightlifting

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All things weightlifting, hypertrophy, exercise, powerlifting, bodybuilding

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Anyone running 5/3/1 variations? (lemmy.nz)
submitted 1 year ago* (last edited 1 year ago) by [email protected] to c/[email protected]
2 comments fedilink
 
 

Just finished my first week of 1000% awesome after 12 weeks of GZCL Jacked and Tanned 2.0. Saw massive increases in deadlift and bench last cycle, squat still lagging and OHP stagnated a bit.

Current RMs (kg)

DL: 190x2

Squat: 162.5x1

OHP: 60x2

Bench: 117.5x1

Those that run a 5/3/1 (or any other program) how is it going?

Cheers!

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Arnold Split for intermediates (www.setforset.com)
submitted 1 year ago* (last edited 1 year ago) by [email protected] to c/[email protected]
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The Arnold Split is a workout split used by the Oak himself, Arnold Schwarzenegger. It's a 6-day split with 2 rest days totaling 8 days and is perfect for someone who wants to do an asynchronous split rather than always doing chest on Monday.

My personal favorite part is on arm day when you do Bicep and Tricep together you feel the pump on your whole arm and it's amazing.

https://docs.google.com/spreadsheets/d/1JWV03sRfRyphKfRaWRKQ_HCWy1S5Hfsf_t9wZzM-HSM/edit?usp=sharing

Body Part Movement Sets Reps
Day 1
Chest - BB
Back - Lats
Abs
Movement Sets Reps
Chest Flat BB Wide Grip Bench Press 3 15-20
Chest Incline BB Wide Grip Bench Press 3 15-20
Chest DB Fly 2 15-20
Chest DB Pullover 2 15-20
Chest Decline BB Wide Grip Bench Press 1 F
Back L-Sit Pullups 3 5
Back - Superset Close Grip Seated Cable Row 3 15-20
Back - Superset T-Bar Row 3 15-20
Back Flexion Row 1 F
Abs Crossover Crunch 1 F
Day 2
Arms
Shoulders
Forearms
Movement Sets Reps
Side Delts - Top Set Arnold Press 1 8-12
Side Delts - Superset 45x45 lateral Raises 3 15-20
Side Delts - Superset Upright Rows 3 10-15
Tricep Close Grip Bench 1 6-9
Tricep Cable Sideways Ext (Katana Ext) 3 10-15
Tricep Decline Lying DB Extension 3 8-12
Bicep EZ Bar Curl 1 8-12
Bicep Strict Cable Curl 4 10-15
Bicep - Superset 1arm Preacher Curl 3 8-12
Forearm Wrist Curls 1 F
Day 3
Quads
Calf
Movement Sets Reps
Squat Strength Heavy Walkout 3 15s
Quad (Top Set) BB Back Squat 3 8-12
Quad (Drop Sets) Belt Squat 3 10-15
Leg - Complete DB BSS 1 F
Calf Standing Calf Raise 1 F
Day 4
Back - Upper
Chest - DB
Abs
Movement Sets Reps
Back BB Row 3 15-20
Back 45 Incline Reverse Fly 3 15-20
Back Chest Supported Cable Row 3 15-20
Back BB Shrug 1 F
Chest Flat DB Bench Press 3 15-20
Chest Incline DB Bench Press 3 15-20
Chest DB Fly 2 15-20
Chest DB Pullover 2 15-20
Chest Decline DB Bench Press 1 F
Abs Crossover Crunch 1 F
Day 5
Arms
Shoulders
Forearms
Movement Sets Reps
Side Delts - Top Set BB OH Press 1 6-9
Side Delts - Superset Full Frontal Raise 3 10-15
Side Delts - Superset Upright Rows 3 8-12
Tricep - Top Set Close Grip Bench Press 1 6-9
Tricep - Superset Decline Lying DB Extension 3 8-12
Tricep - Superset Reverse Grip Tricep Push Down 3 8-12
Bicep - Top Set EZ Bar Curl 1 8-12
Bicep - Superset No Money Curls 3 8-12
Bicep - Superset Reverse Cable Curls 3 8-12
Forearm Wrist Curls 1 F
Day 6
Glute & Hamstring 1
Calf
Movement Sets Reps
Glute Strength Sumo Deadlift 3 8-12
Ham Lying Leg Curl 3 10-15
Hinge Hyper 3 F
Glute Unilateral Cable Kick Back 1 G 50
Calf Sitting Calf Raise 1 F
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Favorite PR day music? (lemmy.ml)
submitted 1 year ago by [email protected] to c/[email protected]
1 comments fedilink
 
 

I have my final test day before my meet coming up on Sunday and I'm looking for some really heavy/hard music to listen to during my attempts.

What is your go to music for this?

To start it off, here are three of my favorites:

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Antropov suspended for doping (www.insidethegames.biz)
submitted 1 year ago by [email protected] to c/[email protected]
0 comments fedilink
 
 

One of my current favorite lifters.

However I was excited to see what he could achieve in the following years.

Nurgisa Adiletuly seems to be the other kazakhstan lifter that gave positive. He posted a compilation of his lifts on insta with the caption No more sport for me

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Try the workout community (lemmy.one)
submitted 1 year ago by [email protected] to c/[email protected]
0 comments fedilink
 
 

it's a little more generic than this one if that's what you're into

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my current routine - 4day (2x2) (docs.google.com)
submitted 1 year ago* (last edited 1 year ago) by [email protected] to c/[email protected]
0 comments fedilink
 
 

https://docs.google.com/spreadsheets/d/1dAW_d8rN9tfTYrV9NPzc8FjXcm7HJ3NhJzRCbSSgEww/edit?usp=sharing

it's a 4 day schedule with big emphasis on chest/back which is twice a week (1 day that's chest heavy and the other is back heavy)

the remaining 2 days are arms and legs days with one day being squat/quad focused and the other being a deadlift/glute+ham focus.

I have been doing asynchronous splits for a couple years now (that means I rotate through the days without paying attention to what day of the week it is) I won't necessarily do only 4 days a week and will workout anywhere from 4-6 days just cycling through the plan.

I'll bump the weight on individual movements whenever I have pushed the previous weight through the rep ranges.

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welcome (lemmy.ml)
submitted 1 year ago by [email protected] to c/[email protected]
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like a lot of us, I'm new here. i will try to learn what options are available and fill this up with some basic info to get people started.

for now, let's chat about routines, goals, exercise selection, etc