Fitness

Recommended Routine for a couple of years. It's the best and I would, as the name says, recommend it.

Wendler. My old box gym used to run Wendler cycles and I really liked it. Gives you a good cycle of test, work, recover.

I have a home gym now and it's the cycle I use.

I'm about to start stage 4 of new rules of lifting for women, so about 16 weeks in. It's been a few years since I've followed a weight lifting program, and so far this has been a good beginner's program that's been easy to adapt to a home gym and a 2x/week schedule. There's another 16 weeks to go and I am finding that I am feeling excited to move on to something new. I might try Sohee's Year of Strength 2.0 next.

I'm doing a program that my gym's trainer wrote for me. I do enjoy it; I was a complete beginner when I started so it's really nice to see my strength gains so far. I'm almost at the end of it (1 week left) so I am considering switching to 5/3/1. It seems to be a well-regarded program and I like that it's more focused on gaining strength vs. bodybuilding, and that each workout is reasonably short.

I'm not running a specific program that was designed by anyone, but over time I've just slowly been adding stuff that I do on a regular basis, I currently don't have any real goals other than to stay in shape, gradually put more weight on the bar and stave off death. I also work a rotating schedule that doesn't align with a regular week so most programs don't match up. I usually do some kind of kettlebell stuff about twice a week (swings, get ups, presses) sometimes as interval work sometimes untimed. On those days I also do pull ups and/or push ups. I also run around 2-4 miles once or twice a week and I do squats and deadlifts with a barbell once a week. Sometimes I'll throw a wildcard in there once in a while, and that will be a long (about an hour) row on the concept2 or farmers carrys with my kettlebells or some kinda circuit workout that includes jumping rope and other stuff. My only particular focus is increasing my squat and deadlift and obviously that's going slow because I only do it once a week, but I'm not in any rush.

I have to vary intensity and volume depending on my recovery status. I'm at the point where I can be honest with myself about how much I can tolerate on a specific day and that can vary greatly based on my work schedule.

Most of my kettlebell stuff is based around Pavel's Simple and Sinister and I mostly do sets of fives on barbell as suggested by Rippetoe. But I'm not actually following either program.

I'll chime in as well, currently half assedly running the nsuns 5/3/1 variation. The gains I get from just half assing it are insane, but it honestly might be a bit much on my body when I'm not half assing it.

Probably need to move to 5/3/1 with joker sets but just haven't yet.

Also trying to tie in more mobility work into accessories.

I have a coach who does programming for me, but before that I used GZCL's programs and liked them a lot.

I recently switched to Stronger By Science's Novice Hypertrophy program a few weeks ago. They sell their programs here in spreadsheet form.

I had been running a basic PPL program since I started working out and will probably switch away from the Novice program to the regular one in a few months.

I work with a trainer for the majority of my workouts, but he’s currently out of town. I’ve wanted to become more autonomous and I want to address the strength imbalance between my left and right sides, so I’ve been doing some of Onnit’s steel mace workouts. Several weeks ago, I started doing one day a week of mace work and have increased it to 2-3 while he’s out of town. Hopefully it’ll get me out of this plateau by the time he’s back.