420chan now has a web-based IRC client available, right here
Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the float Name#Password
Comment
[*]Italic Text[/*]
[**]Bold Text[/**]
[~]Taimapedia Article[/~]
[%]Spoiler Text[/%]
>Highlight/Quote Text
[pre]Preformatted & Monospace text[/pre]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich


Community Updates

420chan now supports HTTPS! If you find any issues, you may report them in this thread
Lifting 4 Days in a Row by Emma Pebblekutch - Sun, 19 Mar 2017 05:54:58 EST ID:/tjKIR2f No.94003 Ignore Report Quick Reply
File: 1489917298388.jpg -(945688B / 923.52KB, 2972x1972) Thumbnail displayed, click image for full size. 945688
Sup /ana/
I'm about to have a major change in schedule that would limit my lifting days strictly only to Monday, Tuesday, Wednesday and Friday.
I want to maximize my 4 days so I'm looking for a few tips. Here's all the relevant info I can muster, lemme know if more is needed.

Background information
Male
5'9
150lb
24 years old

I started lifting last year in January weighing in at a laughable 120lb, after exactly year of Stronglifts and many, many, many deloads and rotisserie chickens I hit 150lb with generally low bodyfat (I never properly measured it, but I have very few soft parts)


Goals
Bulk up to around 165-175lb and maintain weight while carving out better muscle definition. There's no doubt I want to get stronger, but I'd lying if I said I wasn't after SHREDDED ZYZZ AESTHETICS.

Current Routine
I currently do a variation of something called GSLP because it's in line with my goals of bulking and strength building while still managing to look decent. https://rebellion.nerdfitness.com/index.php?/topic/65115-greyskull-lp-gslp/ the link will explain better

This is what my current routine looks like
Weeks 1 and 3 of the month
-Monday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Squat 5/5/5+
-Wednesday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Barbell Deadlift 5+
-Friday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Squat 5/5/5+


Weeks 2 and 4 of the month
-Monday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Barbell Squat 5/5/5+
-Wednesday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Deadlift 5+
-Friday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Barbell Squat 5/5/5+

My one rep max for my major lifts are
Bench - 170lb (Stop laughing, it was 45lb a year ago)
OHP - 120lb (Oh god I hate my shoulders)
Squat - 220lb
Deadlift - 330lb

I think that should be everything. I can include diet info later, but I don't see how it's relevant to building a new schedule.
>>
Isabella Cullerville - Thu, 23 Mar 2017 00:56:12 EST ID:L1txwjLH No.94015 Ignore Report Quick Reply
1490244972360.png -(96283B / 94.03KB, 250x200) Thumbnail displayed, click image for full size.
Squat 5x5 80% of 5rm
Row 5x5


Bench/Press (alternate)3x5
deadlift 1x5

Squat 5RM
Pull Up

Bench Press 3RM (alternate)
deadlift alt 3x3 @ 70%


add 5 to rows every week, add 10 to squats and deadlifts

weighted pullups add 5 every 2 weeks or 2.5 a week

if you cant do 5, do 3

if you cant do 3, deload 10% (first week after deload, do front squats, also do front squats at least once every two weeks
>>
Sophie Worthingwater - Fri, 24 Mar 2017 01:13:19 EST ID:OoH8L2IU No.94016 Ignore Report Quick Reply
I''m same demographic as dickbag op
and I eat a shitload of peanutbutter for protein
and I lift handweights that's all


Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.