What compound lifts you kept or dropped from your routine since you started lifting?

What compound lifts you kept or dropped from your routine since you started lifting?

  1. 4 weeks ago
    Anonymous

    None.

  2. 4 weeks ago
    Anonymous

    I don’t do barbell row because if I do it at a high enough weight to actually work my upper back it puts a lot of strain on my lower back and I’m worried about injury. As my lower back gets stronger I’m planning to work it back into my routine though

    • 4 weeks ago
      Anonymous

      Exact same thinking I've had. What exercises have you been using to strengthen your lower back?

    • 4 weeks ago
      Anonymous

      Exact same thinking I've had. What exercises have you been using to strengthen your lower back?

      i just switched to pendlay rows which took the pressure off lower back

    • 4 weeks ago
      Anonymous

      Do yates rows instead

  3. 4 weeks ago
    Anonymous

    I do front squat, snatch, and OHP twice a week and deadlift and clean and jerk once a week. Used to throw around a lot more weight but powerlifting got boring and moderate oly lifting is more enjoyable and relaxing. If you're not having fun you're doing it wrong.

  4. 4 weeks ago
    Anonymous

    I do all of these. They are all important IMO. Stiff leg deadlift is also important.

  5. 4 weeks ago
    Anonymous

    Dropped deadlifts when I hit 200kg
    Dropped barbell OHP for dumbells
    Kept back squats but I do high reps rather than five or less
    Kept barbell bench but do more dumbbell stuff now
    Dropped barbell rows cos they're garbage and just do dumbell and cables now

  6. 4 weeks ago
    Anonymous

    I've been lifting for 3 years but have been neglecting my back for at least one and a half, no deadlifts and rows maybe once a week, how fucked am I? At least I have a 170kg squat and 130 bench kek

    • 4 weeks ago
      Anonymous

      Dropped back squats. Did them fine for years but then they fucked my knees almost overnight.
      Replaced em with dumbell split squats.

      Your back is incredibly important anon, i'm surprised you haven't injured yourself due to imbalance.

      Kept everything else.

  7. 4 weeks ago
    Anonymous

    Squats because they make my left testicle explode. Otherwise I do all of them.

    • 4 weeks ago
      Anonymous

      Your testicle can only explode once

      • 4 weeks ago
        Anonymous

        Ok, well, they make me feel like my left testicle is about to explode and I'd rather it not happen.

    • 4 weeks ago
      Anonymous

      Sounds like you have an inguinal hernia

  8. 4 weeks ago
    Anonymous

    I dropped deadlifts, barbell rows, pull-ups in favor of seated row machines and bench press for seated dip machines. Kept OHP and squats. About to drop barbell squats and replace it with hack squats and RDLs.

  9. 4 weeks ago
    Anonymous

    i do a version of all these but none of those specific variations except ohp
    safety bar squats, incline bench, trap bar deadlift, seal rows, chin ups

  10. 4 weeks ago
    Anonymous

    I do all of those but if I were to drop one it'd be flat bench.

  11. 4 weeks ago
    Anonymous

    Squat and bench are permanent, just too much bang for your buck not to include them.

    Pull ups are in 90% of the time

    Deadlifts are in 80% of the time (if I'm not doing deadlifts I do a variation with lighter weight)

    OHP and Rows are in about 60-70% of the time. If I'm pushing SBD they have way too much overlap with bench and deadlift respectively, so I do a dumbbell or machine variation that's less fatiguing

  12. 4 weeks ago
    Anonymous

    I'm dropping the emphasis on bench in my program. It's garbage compared to other compounds but curiously it's the most popular. Weighted push ups mog bench press but it doesn't get as many hits on Instagram.

    • 4 weeks ago
      Anonymous

      Yeah but it's a pain in the ass to add weight. What are you gonna do, weight vest? Dip belt + elevation?

  13. 4 weeks ago
    Anonymous

    Deadlift. Fucked up my back too many times.

  14. 4 weeks ago
    Anonymous

    I only do bench and pull up. Everything else is dumbell and machine.

  15. 4 weeks ago
    Anonymous

    Squats and deadlifts.

  16. 4 weeks ago
    Anonymous

    i do all of those except instead of flat bench i do decline and incline.

  17. 4 weeks ago
    Anonymous

    I don't like doing barbell rows, I just do T-bar rows instead. Idk, they just feel better, I feel them a lot more and you can't really cheat

    • 4 weeks ago
      Anonymous

      >can't cheat on t-bar rows
      wut. I do get your sentiment though, a lot of people seem to have trouble getting a mind muscle connection on barbell rows. I prefer doing pendlay rows.

      • 4 weeks ago
        Anonymous

        >wut.
        Now that I looked it up, apparently not all of those machines are the same
        The one in my gym looks a little something like picrel. Because of the position of your legs, you can't really cheat

        • 4 weeks ago
          Anonymous

          VE YOU
          RUST N

    • 4 weeks ago
      Anonymous

      I use to feel pretty meh about barbell rows too because I felt it was too easy to cheat but then I had the aha moment and now I look forward to doing them a lot.
      You have to really focus on keeping tension in the rest of your body. Try dropping the weight so you can focus on keeping tension so you can keep your body as rigid as possible. Your rows will become much more efficient and you'll get a much more effective workout because of it. The pressure you feel on your chest and ass is gains you're cheating yourself out of by doing them supported. By doing them bent over you're training all the muscles of a deadlift isometrically at their most disadvantaged position. When you cheat, you lose that and get a really shitty lightweight low rom deadlift and a shitty row that doesn't hit your pulling muscles as hard.

  18. 4 weeks ago
    Anonymous

    >impinged my shoulder 5 years ago
    >gradually strengthened it and now can do most lifts as long as I do good form and don't external rotate too much, power cleans but no normal cleans, etc.
    >doing a set of 5 medium weight alternating deadlifts with my non-dominant hand leading
    >on the 5th my shoulder pops so loudly that someone asks me if I'm alright
    It's been a day and a half and it's just sort of sore but I'm worried bros. Fucking knew I should have been using hook grips or just chalk/straps.

  19. 4 weeks ago
    Anonymous

    Oldfag here (35).
    Sadly, I had to drop ohp. Hurts my shoulder, doesn't seem to be worth it.

  20. 4 weeks ago
    Anonymous

    Out of all those the back squat is the most useless for the goals of the average lifts BY FAR.
    Unless you’re a manlet (in which case it’s a good quad exercise) it:
    >won’t give you aesthetic legs. Will give you disproportionately big adductors and ass, aka NOT ideal for a man
    >will fuck up your joints especially hips and knees and back
    >prone to ego lifting

    • 4 weeks ago
      Anonymous

      >t. never squatted in his life

    • 4 weeks ago
      Anonymous

      Back Squats have their place for a beginner starting off. Could do hack squats or leg press since it removes the limiting factor, the lower back from going all out on training legs.

  21. 4 weeks ago
    Anonymous

    Dropped
    >Squats
    Have a shitty lower back and if i fuck up even a little it would ruin my back for the next 2 months. Also just didn't like them in general, every lower day i'd squat and then be too exhausted to perform the rest of it well
    >Row
    Never felt right like it's working my arms, not back. Also put pressure on my lower back aswell. I just do cable rows now

  22. 4 weeks ago
    Anonymous

    I rarely squat these days due to an abductor injury, but at my peak I was squtting well over 500 lbs.

  23. 4 weeks ago
    Anonymous

    Don't really barbell row and I do squats but rarely, once a week at most. I enjoy all the rest.

  24. 4 weeks ago
    Anonymous

    Deadlift. It's a dogshit exercise done purely by powershitting redditors

  25. 4 weeks ago
    Anonymous

    I only do deadlifts on occasion (for reps, only have 160 lbs at home (used to 1RM 585 lbs lol)), pull-ups, dips, and OHP. Aside from that I do one or two accessory lifts but that's it.

    I embraced the minimalist work out set-up. I'll get back to the gym one day, but for now I'm too busy.

  26. 4 weeks ago
    Anonymous

    Only dropped Deadlift because it’s a chore setting it up at my gym, we don’t have that lever thingy to lift the bar and load-de load plates, so I don’t bother with it, too much time wasted also looking for free 45s

    I do diligently the rest of the compounds

    • 4 weeks ago
      Anonymous

      Are you seriously telling me you're too dumb to slip a small 5lbs plate under the inner plate so you can load your barbell up on the floor?

      • 4 weeks ago
        Anonymous

        That’s some good advice, but doesn’t solve the plate scavenging hunt. (We don’t have a designated deadlifting area) and I’m not the only one who feels like that at my gym, it’s been weeks since last I saw anyone deadlift

        Still won’t waste time I could use squatting or doing other excercise I enjoy more.

  27. 4 weeks ago
    Anonymous

    Swapped convential deadlifts for sumo and barbell rows for landmine rows

  28. 4 weeks ago
    Anonymous

    Deadlift and bench. I clean a lot now and I don’t have enough weight to train dead lift, and I found bench was inferior to ohp as far as pushing strength is concerned

  29. 4 weeks ago
    Anonymous

    I almost don't do any of these. Rather than squats, I do zercher squats. I do floor press (home gym, no spotter, easier on your shoulder). I do Jefferson deadlift. No barbell rows, just dumbbell. I ohp and do pull-ups though.

  30. 4 weeks ago
    Anonymous

    I like all these, and do them all regularly except legs. I have limited weight at home and no squat rack so I usually do RDL or SLDL, and zercher squat. Better targeting of posterior and anterior chains, so can get by with less weight.

    I do sub flat bench for dips sometimes. I get a better stretch on pecs and see better growth, and I think it's a bigger better full-body movement if you stan Rippletoe

  31. 4 weeks ago
    Anonymous

    Barbell rows.
    Fucked my back up twice. Never again.

    • 4 weeks ago
      Anonymous

      Seated Row Machines are where it's at.

  32. 4 weeks ago
    Anonymous

    BB rows for machine/db rows and diddly for RDL

  33. 4 weeks ago
    Anonymous

    diddle and pull up

  34. 4 weeks ago
    Anonymous

    I dropped all of these.

    Replaced barbell bench and military press with dumbbell presses.
    I have way more range of motion, the movement feels so fucking good and my shoulders feel way better due to neutral grip.

    Replaced squats and deadlifts with dumbbell split squats and dumbbell RDL.
    God my back feels so much better and the DOMS are unreal.
    After I switched deadlifts to dumbbell RDL I couldn’t walk for 1 week. The range of motion is unrel.

    Rows and pullups I replaced with lat pull downs and single hand lat pulldown.
    The first hits the whole upper back and the second will destroy your lats. Trust me you never felt your lats if you don’t do single hand lat pulldowns.

    Changed barbell rows with t bar raws where completely relax my scapula and retract them full force and close grip rows to hit the lats.

    After I changed from these compounds to the listed exercises I literally exploded.
    I look massive now and I feel so good because no back and shoulder pain

  35. 4 weeks ago
    Anonymous

    I do barbell hack squats, floor press, Romanian deadlift, barbell t row, push press and pull-ups on a door.

  36. 4 weeks ago
    Anonymous

    started with
    >BP
    >DL
    >rows

    Now i do:
    >BP
    >Pull-up

    I do ocassionally now, like when gym is overcrowded or i'm unlucky and half the people have same day i have and everything is taken:
    >rows
    >ohp

  37. 4 weeks ago
    Anonymous

    I do multiple variations on most of them.
    Usually not pullups because I lack a good pullup bar at home. I do a lot of oly style pulls.

  38. 4 weeks ago
    Anonymous

    dropped all except Front Squat, OHP, and Pull Up

  39. 4 weeks ago
    Anonymous

    Squats, overhead press and chin ups are the only compound survivors over the years I still do.

  40. 4 weeks ago
    Anonymous

    Upper 1 has bench and BB row, though I'm switching out BB row due to lower back concerns
    Upper 2 has pullups and BB OHP
    Lower 1 BB squat
    Lower 2 DL
    Also do a variation of the other compounds on each day (eg lat pulldown and DB OHP for U1, RDL for L1) at higher reps, lighter weight, and one less set

  41. 4 weeks ago
    Anonymous

    I do close (shoulder width) grip bench press, something like konstantin konstantinovs, and for the same reason as him, to save my shoulders.
    I do yates row, but not every workout, I do utilize other rows as well.
    Very rarely ohp, and even than with dumbbells. I just feel my front shoulders is worked enough with all the pressing movements I do
    For legs its smith squat, with legs slightly forward, god tier for quads, I would do the hack squat which is basically the same movement, but no hs machine in gym, and rdl for hammies
    Also farmer walks with trap bar if that counts

  42. 4 weeks ago
    Anonymous

    dropped deadlifts because they are a meme made by gainsgoblins to break youre back

    • 4 weeks ago
      Anonymous

      Seriously deadlift is an abomination. Olympic weightlifting clean deadlift I understand, but its different movement in which you utilize your legs much more and lift less weight. Modern deadlift is literally evil, it has much more sheer force on your spine, and is not functional at all, when will you ever lift heavy weight bent like that using your spine to its limits
      Do the trap bar with high handles if you must

  43. 4 weeks ago
    Anonymous

    No longer do Bench press, barbell row, or deadlift.
    Cleans, clean pulls, and Romanian deadlifts
    > t. Chestlet

  44. 4 weeks ago
    Anonymous

    My perspective is one of maximizing longevity and health while being aesthetic
    >Squats
    God tier, kept
    >Deadlifts
    Not worth the lower back risk in the long term imo, dropped.
    >Bench press
    I want my shoulders to not be fucked, dropped
    >Barbell row
    Nothing wrong with it, I just don't like it
    >Overhead press
    God tier, kept
    >Pull ups
    God tier, kept

    Beyond this I also incorporate weighted ring pushups and dips, some kettlebell stuff for lower back, farmer walks and various basic gymnastics exercises (skin the cat, straight-arm work etc.)

  45. 4 weeks ago
    Anonymous

    Don't do barbell rows anymore, tried different kinds and never liked them. For back I do deadlifts, chins-ups, pull-ups, and cable rows instead.

  46. 4 weeks ago
    Anonymous

    >ohp
    cringe reddit lift
    >barbell rows
    pretty much dropped but not entirely
    >the rest
    based

    • 4 weeks ago
      Anonymous

      >cringe reddit lift
      I can smell your 90 lb OHP from here

      • 4 weeks ago
        Anonymous

        Joke's on you, it's 80

  47. 4 weeks ago
    Anonymous

    I don't program conventional deadlifts I only do them sometimes when it sounds fun.

  48. 4 weeks ago
    Anonymous

    I do all of these, except barbell row. I'm not sure why Mister North of Vag Wendler didn't assign them. I do chest supported row quite often though.

  49. 4 weeks ago
    Anonymous

    Kept:
    >Pullups
    >Squats
    >Front squats
    >Tricep extensions

    Dropped:
    >Deadlifts (I do Jefferson deadlifts instead)
    >Lat raises
    >All machine work
    >Clean and jerk

    Do on and off
    >Benchpress
    >Dips

  50. 4 weeks ago
    Anonymous

    Bench press, power clean, and squats: that's it.

  51. 4 weeks ago
    Anonymous

    rows

  52. 4 weeks ago
    Anonymous

    I dropped deadlifts. I kept the rest.

  53. 4 weeks ago
    Anonymous

    >all these dropped rows
    I knew this board was full of dyels with garbage form but damn it's worse than I imagined

  54. 4 weeks ago
    Anonymous

    Deadlifts for back extensions

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