I wrecked my rotator cuff. Benching hurts. Need a high volume based workout for upper if y’all got any. I need to get big, lost 10 pounds. NEED MOAR this is the year I become Jesus, I feel it

Definitely went all out earlier.

What protein do y'all drink?

iso 100 hydrolyzed fruity pebbles all iso 100 slap tbh

You a real one. I get the peanut butter chocolate

huel black
its lowkey a bit expensive and technically a meal replacement but i just rock a half serving a day anyway for that 20g protein boost + to round out my nutritional profile

How's the progress been over the years?
I started 5 3 1 in October and my current stats.

OHP 135
Bench 180
Squat 255
Deadlift 315

Hoping to have
4 plate deadlift
3 plate squat
195 OHP
2 plate bench by next year from today.

I'm 6'2" 205 and look skinny

I'm pretty inconsistent I never workout during exam seasons Plus didn't work out at all during 2020 cause of covid

So halfway through 2021 when i went back I was pretty weak and had to reduce what I was lifting so I could get back into it

Don't have my 1RM either but my maxes rn are

OHP 120 x 6
Bench 175 x 6
Squat 245 x 6
Deadlift 245 x 7

5'8 220 lbs 22-25% BF

In 2014 I was same height 140 lbs in grade 11 I think

Yeah you're a bit stronger than me.
You can put out double the reps at a slightly higher weight.

I think this program could last a while until I hit big numbers

I like to take it slow and steady just so I don't end up ego lifting so for example

if I can do overhead press at 120 lbs 6 reps on 3rd week of the cycle

I go for 120 lbs 7 reps the next 3rd week

Rinse repeat until I can do 10 reps,
then I increase the Deadlift/Squat by 10 lbs and bench press/OHP by 5 lbs

And start again at the final sets minimum reps of 5/3/1 and work my way up one rep each cycle

Oh also when I hit 7 reps max, the next cycle I just try to go for all 10 reps if possible

I also do cardio and running track 6 out of 7 days of the week if it matters

Cardio

can you post your full routine trying to find a new one rn

Before I say anything are you familiar with wendlers 5/3/1 program?

not at all i was working out for about a year before covid hit and starting back up again last december

In short it's a routine centred around Barbell Squat, Bench Press, Deadlift and Overhead Press all done on 4 different days of the week

The program works in a 4 week cycle and the goal is for slow and steady progress

There's different variations on routine so you kinda have to create something that works for you

Like for example if your pressed for time do one of your core lift like 10-20 minutes and leave the gym

But Barbell Squat, Bench Press, Deadlift and Overhead Press are core to the program, anything else extra is up to you

The first google result pretty much explains it well without being long check it out and feel free to ask me any questions

lift.net/workout-routines/wendler-5-3-1

I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get s*** done. – Jim Wendler

dymatize cocoa pebbles

used to drink the fruity pebbles but wanted to try the cocoa

both fire

just spent 2 hours 30 mins for push day

depressed gym seshes

So as noted the program is strength focused.

I added 3 exercises based on bodybuilding to round of my physique

#1 incline hex dumbbell press - puts more emphasis on your upper and inner chest

#2 barbell curls biceps

#3 close grip bench for triceps

My routine looks like

A
Squat
Strict overhead press
Pendlay Row 3 x 8 - 3 x 10 before upping weight
Incline Hex Press 3 x 8 - 3 x 12 before upping weight.

B
Deadlift
Bench
Close grip bench 3 x 8
Barbell curl or dumbbell curl 3 x 8

Week 1 is 3 x 5 for mainlifts
Week 2 is 3 x 3 for mainlifts
Week 3 is 1 x 5, 1 x 3 and 1 × 1+ heavy repeated singles

Every last set is an AMRAP set. DO NOT go to failure on bench, Squat and Deadlift too dangerous imo.
DO push yourself as far as you can WITHOUT endangering yourself.

That's the fine line.
Good luck, eat good, and take naps if you can.

I just started doing it

5/3/1 BBB squats

Bruh this program looks hard af right next to 531 building the monolith

The deadlifts the hardest part for me tbh

5/3/1 definitely got me the most consistent results

for whoever's starting it DO NOT cheat/take shortcuts on the warmup sets

for me it's super squats.

second day for it and 215x20 went smoothly