lower your rep range

this is crazy

justf scrap the entire thing

if you want to body build to strong lifts 5X5

everything is wrong

Each screenshot corresponds to a weekday

yea this isnt a good program

top many exercises

too*

to many reps

Which ones are worth keeping and which ones should I scrap?

juat do a whole new program

either starting strength or strong liftrs

strong lifts*

you said you wanna body build, do strong lifts

Got it

https://stronglifts.com/5x5/

Looks good, I have a strong chest and arms but I've been doing dumbbells for a few months and can't maintain this pace...

make adjustmesnts as needed , but try it out cookie cutter at first

but if your in begginer/ novice lifting faze this is the generel guidline your chould follow

focus on shirter rep range heavy basic compund movments with a system of liner progression

if you wanna add excesorie movments feel free but generely worry about squating more , benching more, ohping more, deDLIFTING MORE

if you get you core lifts up your gonna get bigger

^

Agree with shyguy, barbel excercises 3xweek with _consistentcy_ and slow increases will get you results. All you make your body strong and good looking is 3-4 excercises and that is it.

Daily reminder to stress the importance of form and focus on your dead lifts - I was rushing through a lift and herniated a disc, wasn't even going too crazy with the weight. Now I can't lift at all for a while. The mental aspect is just as important as the physical, so don't compromise on either or injuries are bound to happen.

That's rough. Hopefully you have a speedy recovery. @Steve - NJ

@Steve - NJ take it easy brother

Also don't use fabric/Velcro weight belts. Use the sturdy leather ones. Better support there.

It's probably a no-brainer for most of you guys but I wasn't aware of that til it was too late

Sorry to hear that. I hope you recover quickly. What do you think the cause was? Weak core, not resetting at the bottom/touch and go, too much weight, hitching?

So it happened when I was doing 315, which I've rapped plenty of times in the past. I've been able to get sets of 405 in where I can do ~5 reps each. So the day I got injured I was warming up with 225 and I felt *great* so I was like "OK 315 is gonna be a breeze" so I just rushed it and went to full extension too quick and felt my spine shift from within my belt and it HURT. My adrenaline was going so I was able to re-rack and go home but I could barely move when the adrenaline wore off

I wear the belt tight too when I go just to be safe

@Steve - NJ sorry to hear that, brother. Once you're recovered, you'll be back at that weight in no time. I had a buddy who completely blew out his knee and couldn't squat for 8 months. Once he recovered fully he ended up hitting a 20lb meet PR after only 8 weeks of training

I prob could do light stuff for now but it seems like whenever I take a long break anyways I come back better than before. Which sounds counterintuitive but just seems to work out that way. Moral of the story is don't be stupid and assume you're invincible.

@Steve - NJ did you brace your abs against your belt on the set where you got hurt? Ive found thats a pretty good way to limit the pressure on your back during deadlift

I probably took pressure off since I was going quick and left an opening for my back to give

one of you mentioned touch and go opposed to resetting every rep

I actually seem to have better form and stretch in my hamstrings when I do touch and go!

my first reps is usually my hardest, but from there it gets far easier