Bench, Sqauts, deadlift, Rows only EOD

[Jak3d]

Want to change it up and hopefully get rid of my gym membership. Anyone try a routine like this?

Idk if this will work when I'm only on trt but I just started a tren/mast cycle. I don't lift crazy heavy so I would keep it comfortable weight.

Obviously I would get stronger on my cycle but to avoid injuries I'll keep the weight close to the same and just increase reps.

Curious if anyone is doing something similar but moderate weight higher reps

 

[Villain]

Sounds interesting. What’s your overall routine going to look like and how many days per week?

 

[Jak3d]

Probaly every other day. Right now comfortably not on the same day I usually do 4 sets.

Bench 225 6-8
Sqauts 275 6-8
Deadlift 315 8-10
Overhand barbell rows 225 6-8

I can go heavier but never do. My last set is usually a lower weight burn out

 

[Jestopherson]

So nothing for arms or delts?

 

[Jak3d]

So nothing for arms or delts?

I never really did arms much. I do alot of back and chest exercises now. At the gym I do cable raises for reps once a week

 

[Fattyone]

Is that you in your avatar? You look pretty damn good for the weight you stated you’d be using. Nothing to scoff at obviously, I just assumed it would be more lol

 

[Ridethelightningbarefoot]

I mean you could do this for 60-90 days but then you will have to switch it up most likely cause your body will adapt then down regulate. It would probably help to do some deloads in there

 

[Jak3d]

Is that you in your avatar? You look pretty damn good for the weight you stated you’d be using. Nothing to scoff at obviously, I just assumed it would be more lol

It is but to its also after a workout and near the end of a tren, eq and npp cycle. I get fat if I don't workout so that helps too.

 

[Perrin Aybara]

I go through periods where I squat, bench, and deadlift only. Works fine for me to maintain strength and size, but I'm not a big guy. I hit a decent bench PR last year working out at home during the covid lockdown.

 

[Jak3d]

I go through periods where I squat, bench, and deadlift only. Works fine for me to maintain strength and size, but I'm not a big guy. I hit a decent bench PR last year working out at home during the covid lockdown.

Do you go near max weight low reps when you do?

 

[Perrin Aybara]

Do you go near max weight low reps when you do?

Higher volume and lower RPE typically. Sets of 2-5 mostly at RPE 6-8 for the big 3. For big 3 alternatives like close grip bench or Romanian deadlift sets of 5-15 reps. I incorporate AMRAPs quite a bit too. For that I would do 3x3 at the same weight and rep out the next set. I gauge progress by the AMRAPs.

 

[Jak3d]

Higher volume and lower RPE typically. Sets of 2-5 mostly at RPE 6-8 for the big 3. For big 3 alternatives like close grip bench or Romanian deadlift sets of 5-15 reps. I incorporate AMRAPs quite a bit too. For that I would do 3x3 at the same weight and rep out the next set. I gauge progress by the AMRAPs.

Sounds like a good way to do it. What's RPE? I found what amrap is via google

 

[Jestopherson]

Sounds like a good way to do it. What's RPE? I found what amrap is via google

Rating of perceived exertion

Basically a 1-10 scale. 10 meaning max exertion. Like you almost failed and crushed your throat on bench. 9 is 1 very sloppy rep in the tank.

I like RIR personally. Or reps in reserve. So 0-10. 0 meaning no reps. 1, 1 rep, and so forth.

 

[Chewbacca]

Want to change it up and hopefully get rid of my gym membership. Anyone try a routine like this?

Idk if this will work when I'm only on trt but I just started a tren/mast cycle. I don't lift crazy heavy so I would keep it comfortable weight.

Obviously I would get stronger on my cycle but to avoid injuries I'll keep the weight close to the same and just increase reps.

Curious if anyone is doing something similar but moderate weight higher reps

but describe you in more detail the cycle. but it is not very clear

 

[Chewbacca]

Higher volume and lower RPE typically. Sets of 2-5 mostly at RPE 6-8 for the big 3. For big 3 alternatives like close grip bench or Romanian deadlift sets of 5-15 reps. I incorporate AMRAPs quite a bit too. For that I would do 3x3 at the same weight and rep out the next set. I gauge progress by the AMRAPs.

Great approach. I also checked it on myself, I feel good about the fit

 

[Chewbacca]

I go through periods where I squat, bench, and deadlift only. Works fine for me to maintain strength and size, but I'm not a big guy. I hit a decent bench PR last year working out at home during the covid lockdown.

Strength training with basic exercises also gives me the most rewards than bodybuilding and machine training.

 

[eery]

Sounds like a recipe for overuse injuries over time.

I would atleast have some variations of each lift so you dont beat up the same joints/tendons etc all the time.

 

[Chewbacca]

Sounds like a recipe for overuse injuries over time.

I would atleast have some variations of each lift so you dont beat up the same joints/tendons etc all the time.

Why did you decide so? or personal experience? maybe I misunderstood something

 

[Chewbacca]

Sounds like a recipe for overuse injuries over time.

I would atleast have some variations of each lift so you dont beat up the same joints/tendons etc all the time.

Why did you decide so? or personal experience? maybe I misunderstood something

 

[CoffeeZombie]

I mean you could do this for 60-90 days but then you will have to switch it up most likely cause your body will adapt then down regulate. It would probably help to do some deloads in there

That's right, the load must be cycled and changed. The body's cunning system quickly gets used to it and the progress becomes worse