I'm stuck I need help

[Ridethelightningbarefoot]

I’d do the day of rows with the bench as an accessory, take Tuesday off. Frequency is fine but I’d make some adjustments. Also you need to have some sort of increase in weight/reps/ or volume to progress.The undulating reps schemes is good but the intensity increase/decrease needs to be commensurate. Also H-M-L (Heavy/medium/light) depends on exercise. So don’t hit 3x8 on everything for the week. You’re about at the point of requiring variants and accessories to make progress. Wouldn’t hurt to take some heavy doubles or singles once a month either.

Not sure what you’re doing exactly but here’s a simple idea template.

Week1

Monday: Bench/ Accessories

TNG Bench 3x8@65%

Barbell Bent Rows 3x10 RPE6

Abs; Leg raises 2x40

Tricep Extension 3x12 RPE7.5

TUE: Rest

WED:

Squats 5x5@75%

Thus: OFF

Friday: Bench Variant
OHP: 3x5 RPE 8
Cg Bench: 2x12

Saturday : Deadlift 3x3@85%
Dbell walking Lunges 40’ 3 trips

Week 2

Monday-
Bench: work up to 3Rm @88-92%
2 singles at 90-95%
Example:
Warmup
205x3,245x3,275x3,305x3
315x1
330x1

Chin ups
Bw 3x10

Wednesday-
Squats 4x4@80-85%
Abs (any exercise)3x20

Friday-
Wide Grip Bench 3x6 RPE 7
Shrugs 4x10 rpe8
Hammer Curls 3x10 RPE 7

Saturday-
Deadlift 3x5@75%
Snatch Grip RDLS 3x8 rpe8

Week 3

Monday-
Bench 5x5@72%
Dbell Rows 3x8 RPE 7.5
Floor Press 3x3 rpe8

Wednesday-
squats: work up to 2rm in 10% jumps
2x2 back down @80% of top set

Barbell Good Morning 3x5 rpe7

Friday-
Wide Grip Bench 3x4 rpe7.5
Bw dips 3x10
Abs 4x10

Saturday-
Deadlift 5rm , 10% jumps

Leg press 2x15 rpe6

Pendlay rows 3x6 rpe7.5

week 4

Monday-
Bench 5/3/1(pause the single) (75/85/92 Paused) %
Dbell shrugs 3x15
Skull Crushers 3x10

Wednesday
Squats 3x8@70%

Friday-
Standing OHP 3x3 85-90%
Paused Ez bar curls 3x8 Rpe7
Abs 3x10

Saturday-
Deadlift, Cluster Set
5 singles@90% 2 rounds

Back ext. 3x8

week 5

Monday-
Bench 3x10 68%
Seal Rows 4x8 rpe8
Band or Cable Tricep extension 3x25

Wed-
Squats 3x5@80-85%
Box Jumps-10 singles, 2 rounds
Leg extension 3x10 rpe7

Friday-
Wide Grip Bench
3x1 @85%

Dbell incline press 3x8 rpe7.5
abs 2x25

Saturday-
Deadlift 5x5@72.5%
Leg curls 3x10 rpe8

Based off of your advice ive come up with something very similar to this! I have just now referred back to this post. Cant wait to get back into the gym to expand accessories list to pull from. Do you deload at all on this type of schedule? Also how often do you do sbd days in the off season. Ive heard closer to a comp you want more sbd days

 

[Worf]

Based off of your advice ive come up with something very similar to this! I have just now referred back to this post. Cant wait to get back into the gym to expand accessories list to pull from. Do you deload at all on this type of schedule? Also how often do you do sbd days in the off season. Ive heard closer to a comp you want more sbd days

I think deloads on something like this would be intuitive. At those prescribed % and volume being relatively low I don’t foresee the need. Exception being from a nagging injury, even at that you could just deload that affected area or rotate exercises. If the program progresses(as it should) towards a meet or a PR test I would recommend throwing in a taper close to meet and or Deload. Now once the intensity ramps up to regular 90%+ work I would probably do a volume/frequency deload every 4 ish weeks. I personally don’t do S/B/D days but I think they can be useful to get accustomed to performance of all 3 lifts in one day.

 

[TheIncomparableMrHarrow]

I would highly recommend 5/3/1 as @Eman has stated. It really is a no frills, no nonsense, no bullshit way of gaining strength. It is simple, easy to understand, and uses very little equipment which is what you stated is one of your issues. Make sure you start with a low enough training max. There are many options to run with it regarding your accessories and you can customize it anyway you want as long as you follow the main principles of the program. If strength is your only goal I would run it as follows:

1. Your regular 5/3/1 sets of each weekly phase
2. FSL(first set last) 5 sets of 5 at 65% the first week, 75% the second and 85% the third
3. Your accessories should be done using the SST(simplest strength template) which is week one 50/60/70% for 10 reps each. Week two: 60/70/80% for 10/8/6 reps and week thee at 65/75/85% for 5 reps each.

If 5/3/1 is done the right way by a beginner or an intermediate for the first time you can very easily go several cycles prior to not hitting the required reps and ultimately having to readjust your training maxes.

Juggernaut is very good as well but if you haven’t done 5/3/1 yet I would highly recommend that before the juggernaut training method.

@Worf ’s routine seems pretty solid as well. However 5/3/1 takes all of the guesswork out of the programming. Plug in your numbers and put in the work.

5/3/1 was the routine I used to break 315 on bench and 405 on both squat and deads while only weighing 185lbs.

 

[Btcowboy]

Thank you! I don't go to the gym very often so I'm limited in equipment but there is a lot here I can use!

Will help to know what equipment you have available to lift consistently. @Worf did a great job laying out a plan if you have the equipment. Beyond 5-3-1 is also a great novice to intermediate program as well, I used the AMRAPs on the program. Everything boils down to the equipment you have and the consistency in doing it. Lots of great advice in this thread from some great people

 

[Perrin Aybara]

In the end all you really need to get stronger is a squat rack, bench, and a barbell and plates.