Anyone running 5/3/1 variations?
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!
Arnold Split for intermediates
Arnold Schwarzenegger trained intense, which is echoed in his muscle building workout routine. We will explain the Arnold split and how to run the workout program for serious results.
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 |
Favorite PR day music?
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:
Antropov suspended for doping
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
Try the workout community
All things workout related, weightlifting, hypertrophy, exercise, powerlifting, bodybuilding
it's a little more generic than this one if that's what you're into
my current routine - 4day (2x2)
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.
welcome
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
