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[Brolic Gaoler]

It seems to just go up with my dead lifting but I used to do the exercise with the rope and pipe to get it up to speed.

The only thing is with the alternated grip on dead your right hand grip won't develop as fast as your left hand grip, that's why I always followed up with carries post workout.

Perhaps I should just stick to that, or move carries to a push focused day.

 

[Veezy]

Just curious, when does everyone do their grip strengthening?

I usually just finish with farmer carries after leg day, but yesterday I was too exhausted to even bother. I may have to switch them shoulder day or something.

I always just try to do as much work without straps, as possible. If I do use straps, I go really heavy. Seems to work okay. I don't ever really focus on it, though I probably should.

 

[Chichikov]

I always just try to do as much work without straps, as possible. If I do use straps, I go really heavy. Seems to work okay. I don't ever really focus on it, though I probably should.

If grip is not limiting your lifts, there's no urgent reason to focus on it.
It's a small and generally unimportant muscle.

 

[Brolic Gaoler]

If grip is not limiting your lifts, there's no urgent reason to focus on it.
It's a small and generally unimportant muscle.

Grip IS going to effect you with deadlifts and barbell shrugs.That's the main reason I focus on it. Plus having bigger forearms is cool.

I always just try to do as much work without straps, as possible. If I do use straps, I go really heavy. Seems to work okay. I don't ever really focus on it, though I probably should.

I never use straps.

 

[Chichikov]

Grip IS going to effect you with deadlifts and barbell shrugs.That's the main reason I focus on it.

That is really not necessarily true.

It's obviously depends on your routine, but most people can keep their grip strong enough for their deadlifts by just working the big pulls without straps.
And since you can improve grip strength quite quickly, if your deadlift ever outpace your grip, that's not going to be a big deal either.

But grip strengthening routines have very little downside, so there's no good reason not to do them if you like.

I never use straps.

If you don't need straps, that's great.
But I always maintained that if your grip is limiting one of your big lifts, you should go for it.

 

[Anton Sugar]

The biggest thing I ever did to improve my grip was to do as many of my deadlifts as I could with an overhand grip. Only switched to alternate grip when I really needed to. This was particularly useful when my accessory work was 5x10 deadlifts.

 

[Nelo Ice]

Foreman Grill is the best thing for your diet. So easy to make grilled chicken or burgers or fish. These days I also bake a lot of my chicken.

bleh why did i never think of this! been trying to eat better but i cant cook for shit and im guessing a foreman grill would be perfect so i can cook all the food i should be eating but couldnt because of my lack of cooking skill

also did a quick search and apparently i should get one with a removable plate so is this model good model for the price?

http://www.amazon.com/gp/product/B000309TJ0/?tag=neogaf0e-20

 

[blanky]

I´m going to pick up the gym again after having come home and not done anything for 2 weeks. I found a good gym, as far as the equipment I saw. However I´m doing some changes to my program and I´m not a hundred percent sure.

I´ve been doing 6 days for more than half a year (I've done a year total, started last year). It was 3 programs, do them all twice in a week. I wont have that much time anymore nor do I feel like going everyday that much, just need the time for other stuff.

So I looked up the full body routine in the OP and that seems great, lots of similarities from the previous program. But I haven't been able to do pullups yet and to squat 3 times a week every week seems kind of crazy?

Another thing I've been doing a lot exercises per muscle group which now gets narrowed down a lot, For chest, for example I had 4 exercises ( 2 on incline one bbell one dbell, the other supine was a crucifix exercise). Should I add some of these in or are they unnecessary?

 

[Veezy]

I never use straps.

For me, straps help me lift more without straps if I only use them with needed.

For example, in 5/3/1, Jim Wendler answers a question along the lines of "I can lift 600 without straps, but not 650. What's the easy way to fix this" and the response is along the lines of "get stronger. Get up to 700 with straps and then 650 without straps will be possible."

Like, I can shrug 405 for 10 with straps. That's made it possible for the to shrug 315 for a few reps at a time, without straps.

Keep in mind, I understand the argument against using straps is completely valid.

 

[MjFrancis]

So I looked up the full body routine in the OP and that seems great, lots of similarities from the previous program. But I haven't been able to do pullups yet and to squat 3 times a week every week seems kind of crazy?

Squatting three times a week seems intimidating at first. Really, you're only doing 45 reps a week, not counting warm-ups. The overall volume isn't that much, you won't be spinning your wheels doing a half-dozen different leg exercises like a bodybuilding split may have you perform.

If you can't do a single pull-up, refer to the Stronglifts website for some assistance: How To Do Pull-ups and Chin-ups with Proper Technique.

What if You Can’t Do 1 Pull-up or Chin-up? Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record.

Chin-ups. Chin-ups are easier than Pull-ups. If you can’t do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger.
Resistance Band. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video.
Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up.
Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger. Check how Jesse Marunde uses his hips on the last reps.
Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups).
Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned.

 

[MjFrancis]

Here's yet another 5/3/1 calculator, for those who are interested:

http://www.strstd.com/

 

[Veezy]

We’ve had some downtime at work, so I got bored and wrote this up. I didn’t know if we wanted to add this to the OP or not, but another LP program that should be talked about more is the Grayskull LP. If you have any questions about it, feel free to ask. I had much better gains and way more excitement for the gym using this program than SS. In addition, by squatting less, my knee pain wasn’t as bad. If anything, it's another option for people who want to switch up their beginner programming if they get bored.


The issues, for some people, with most linear progression programs are normally:
1. Resetting isn’t fun
2. Two much volume
3. Little room for accessory work
4. Squatting is done first.

The Grayskull LP fixes these issues by doing a few slight modifications. The basic layout of the program is:

Day 1: Bench/standing press for 2x5 then 1xAMRAP (2.5 lbs heavier than the last time you did the lift); Squat for 2x5 then 1xAMRAP (5lbs heavier than the last time you did the lift)
Day 2: Standing press/Bench for 2x5 then 1xAMRAP (2.5lbs heavier than the last time you did the lift); Lighter Power cleans for some warm up Deadlift 1xAMRAP (5lbs heavier than the last time you did the lift)
Day 3: Same as day one

AMRAP=As Many Reps As Possible

Your goal on your last set is to push as much as possible. If you can get out 10 reps, great! If you can only push out the 5, that's awesome too!

This program solves the above issues:
1. Resetting will always be fun since, if you’re tracking your progress, you’ll be able to set rep records on previous reps. Instead of feeling salty that you have to do the same weight again, you can get hyped that you can aim to do the last rep for 10 instead of for 8.
2. Squatting 3 times a week, especially on the same day you’re going for a new max on your deadlift, is a lot on your body. This really will start coming into play when you're hitting your true 5 rep max. Squatting only twice a week is still gonna add 10 pounds to your 5 rep squat work a week. That's 40lbs a month or 480lbs a year. You’re NOT gonna be able to go up 480 pounds on a squat in a year unless your start at zero pounds. This adds more longevity to the program than squatting 3x a week. Same goes for starting out with less increases. 5lbs a week on your dead puts you at 240 more lbs on your dead, per year. Once your dead starts getting up in numbers, adding 240 is going to take switching programs.
3. Doing only two lifts a day leaves plenty of room for whatever you want. Wanna do curls in-between the lifts? Sure. Pull ups? Sure. Shrugs at the end? Whatever. Don't over train, but the two lifts and their spacing makes doing a little accessory work possible.
4. Squatting sucks. I mean, it’s a great lift, but it takes a lot out of you. Squatting really heavy is exhausting. Having to follow that up with a heavy press or bench is a nightmare. However, while a heavy bench or press is taxing, going from the presses to the squat still is less effort than the reverse.

 

[Cooter]

I tried decline flys on Thursday and it was intense. I was sore unlike I have been for a very long time.

This is what my chest/back day looks like and the only change I did was decline flys as oppossed to incline or flat flys.

Flat DB bench
Incline BB/Weighted pull ups
Decline flys/Bent over Rows
Hammer Strength press and High pull downs

Give them a try. Ouch.

 

[Brolic Gaoler]

For me, straps help me lift more without straps if I only use them with needed.

For example, in 5/3/1, Jim Wendler answers a question along the lines of "I can lift 600 without straps, but not 650. What's the easy way to fix this" and the response is along the lines of "get stronger. Get up to 700 with straps and then 650 without straps will be possible."

Like, I can shrug 405 for 10 with straps. That's made it possible for the to shrug 315 for a few reps at a time, without straps.

Keep in mind, I understand the argument against using straps is completely valid.

Yeah, I don't use them for exactly that reason. I know I can lift more if I used straps, but I won't because 1. I'm not really lifting it and 2. I don't want my lift to exceed my grip.

I tried decline flys on Thursday and it was intense. I was sore unlike I have been for a very long time.

This is what my chest/back day looks like and the only change I did was decline flys as oppossed to incline or flat flys.

Flat DB bench
Incline BB/Weighted pull ups
Decline flys/Bent over Rows
Hammer Strength press and High pull downs

Give them a try. Ouch.

I know decline bench is often ignored since it's kind of "bogus," but I always heard decline flys are ok, why is that?

At the moment I just do flat and incline flys.

 

[cuevas. PhD.]

I know decline bench is often ignored since it's kind of "bogus," but I always heard decline flys are ok, why is that?

At the moment I just do flat and incline flys.

Incline is the bogus one

No gloves or straps.

 

[Brolic Gaoler]

Incline is the bogus one

No gloves or straps.

lol what?

 

[Cooter]

I know decline bench is often ignored since it's kind of "bogus," but I always heard decline flys are ok, why is that?

At the moment I just do flat and incline flys.

Who knows. They are a bit awkward but they kicked my ass. I finish with 60's on flat flys but didn't go above 45 on declines.

 

[Brolic Gaoler]

Who knows. They are a bit awkward but they kicked my ass. I finish with 60's on flat flys but didn't go above 45 on declines.

Thanks, I'll throw them in tomorrow on chest.

 

[abuC]

My shoulders are tired as hell, I'm at the park shooting around and it feels like I'm doing presses on every jumper.

 

[_Isaac]

What are incline and decline bench, and why are they bogus?

 

[Cooter]

What are incline and decline bench, and why are they bogus?

You can use DB's or a BB and set the bench at an incline or decline. From there you simply perform a press. Many feel switching the angle of the bench warrants little to zero benefit to your chest because there is no such thing as an upper, middle and lower pectoral muscle.

 

[parrotbeak]

What are incline and decline bench, and why are they bogus?

I just reread this section of SS while doing my foam roller last night. The decline is bad because if you miss, the bar hits your throat. The ROM is short and you aren't hitting any muscles that aren't hit by the regular bench. He recommends dips if you really want to focus on your "lower" pecs, but the bench hits the entire pec already.

The incline doesn't work anything the bench and press don't work, but it's used for a lot of sports that use the arms at that particular angle, like football, so SS doesn't call them useless. Again the ROM is shorter so you can lift heavier.

But I'd think flys are a different story since the ROM isn't shortened.

 

[Anton Sugar]

lol what?

This. Decline is bogus, incline is not, though you could argue that if you are benching and overhead pressing, incline is redundant.

 

[-viper-]

Are exercises like lateral raises and bent over raises even necessary to have nice wide shoulders? I never do them (and I hate doing them) but I'm just wondering. For shoulder work I pretty much do shoulder presses and that's it.

 

[Brolic Gaoler]

Are exercises like lateral raises and bent over raises even necessary to have nice wide shoulders? I never do them (and I hate doing them) but I'm just wondering. For shoulder work I pretty much do shoulder presses and that's it.

I would do both, but definitely make sure you work your rear delts (bent over row wide grip and/or reverse flys) and an assortment of other stuff.

My shoulders are pretty substantial.

 

[Cooter]

Are exercises like lateral raises and bent over raises even necessary to have nice wide shoulders? I never do them (and I hate doing them) but I'm just wondering. For shoulder work I pretty much do shoulder presses and that's it.

Yes and no. You can stick to OHP and bent over rows and have nice shoulders. Someone doing OHP and BOR in addition to raises will only further strengthen their delts. In other-wards, I see no reason how they can be detrimental to your gains.

 

[Brolic Gaoler]

Yes and no. You can stick to OHP and bent over rows and have nice shoulders. Someone doing OHP and BOR in addition to raises will only further strengthen their delts. In other-wards, I see no reason how they can be detrimental to your gains.

Yeah, shoulder days I do Press, shrugs, lateral/front raises, reverse flys.

Then I hit rear delts again on back day with wide grip bent over rows.

I also added in this, even though I'm not 100% positive it's effective.

http://www.youtube.com/watch?v=Ouv8DbDqON0

 

[Lamel]

So what is a recommended number for biceps curls when it comes to sets/reps. I only do these really for the aesthetics, the rest of my routine is starting strength.

 

[Jason's Ultimatum]

I normally do 3 sets of 8/6/4

 

[Cooter]

I stick to 10,8,6,4 most of the time.

 

[Lamel]

I stick to 10,8,6,4 most of the time.

I normally do 3 sets of 8/6/4

Thanks, I have been doing 5x3 and my results haven't been too great as of late.

 

[X-Frame]

I don't see the point in going below 8 reps for biceps curls, or any direct arm work personally, but that's just me.

 

[Lamel]

I don't see the point in going below 8 reps for biceps curls, or any direct arm work personally, but that's just me.

How come? Is more volume a good thing when it comes to arms? And what about triceps?

 

[BronzeWolf]

So got back to lifting after a 5 month hiatus... It feels great! I am squatting 300 lb 3x5 now, and have very high hopes for the future.

Also, whoever said strength training didn't help with cutting, omfg, my experience has been diffferent

 

[MickeyKnox]

Are exercises like lateral raises and bent over raises even necessary to have nice wide shoulders? I never do them (and I hate doing them) but I'm just wondering. For shoulder work I pretty much do shoulder presses and that's it.

The effectiveness of laterals goes from good to great depending on how tall you are/how long your arms are, which goes hand in hand with the reverse effectiveness of the overhead press.

 

[blanky]

Squatting three times a week seems intimidating at first. Really, you're only doing 45 reps a week, not counting warm-ups. The overall volume isn't that much, you won't be spinning your wheels doing a half-dozen different leg exercises like a bodybuilding split may have you perform.

If you can't do a single pull-up, refer to the Stronglifts website for some assistance: How To Do Pull-ups and Chin-ups with Proper Technique.

Thanks for the help!

I just came back and it went pretty good. Deadlift was new to me so I didn't know what to put my weight at, took it at 40kg which isn't a lot maybe but gotta start somewhere. Does deadlift go from the legs first or the back first?

Also with the Powerclean, any first time tips? I suppose I should set the weight real low so I can get the form down first right?

And with the pull ups again i did 3x8 jump ups, would it help if I did them all 3 days in the week or is that overkill?

Either way this gym is pretty neat, has bumperweights and some proper equipment. Previos one didnt have that nor olympic bars or a real squatcage.

Oh and last thing. Would it be worthwhile to add a chest fly to the Full body routine from the OP?

 

[Brolic Gaoler]

Thanks for the help!

I just came back and it went pretty good. Deadlift was new to me so I didn't know what to put my weight at, took it at 40kg which isn't a lot maybe but gotta start somewhere. Does deadlift go from the legs first or the back first?

Also with the Powerclean, any first time tips? I suppose I should set the weight real low so I can get the form down first right?

And with the pull ups again i did 3x8 jump ups, would it help if I did them all 3 days in the week or is that overkill?

Either way this gym is pretty neat, has bumperweights and some proper equipment. Previos one didnt have that nor olympic bars or a real squatcage.

Oh and last thing. Would it be worthwhile to add a chest fly to the Full body routine from the OP?

Deadlift form.

http://www.youtube.com/watch?v=MX8jgCFXYTU

 

[MrOogieBoogie]

i seriously doubt you'll be able to reach a traffic light to do pullups... scaffolding on the other hand is probably fine.

is there a park near you? lots of parks have chin up bars.

I meant the "stop and walk" lights on every corner, sorry.

 

[MrOogieBoogie]

Don't be a douchebag.

Can't afford a gym, brah. There's no park near my work either. So I have to settle for what I can during my lunch break.

 

[Yami]

Yo, started hitting the gym beginning of last month, seeing some good gains on my legs but nadda on my arms compared. Wondering what kind of arm stuff you guys would suggest.

Age: 19 going on 20
Height: 5'11" / 180cm
Weight: 11 stone / 154 lbs
Goal: Lose the belly fat and look gooood.
Current Training Schedule: 5-6 days a week at the gym. Weights Monday, Wednesday, Friday. Cardio Tuesday, Thursday, Sunday. Saturday is rest day.
Doing a general full body workout involving:
Squats, Bench Press, Leg Press, Chest Press, Dips, Chin-ups or Pull-ups, Leg Extension and Seated Row. Usually 3 sets of 8-10 reps, or until muscle failure. Cardio is high intensity for 40 mins to an hour on the stationary bike. Occasional low-intensity cardio after weights for around 20 mins.
Current Training Equipment Available: Fitness First gym, got most stuff.
Comments: Eating low-carb, 3 meals a day (chicken breast, broccoli and brown rice usually), protein shakes too. Squatting around 45KG and making good progress week to week whilst not so great on the bench press: stuck on around 15KG. Want to incorporate dead lifts but can't get the form down. Any tips on where I should be going or just stick with my current schedule and hit it harder?

 

[electroshockwave]

Are planks a good exercise for trying to make my abs better (I don't have much body fat and I can feel them but they aren't really visible) or should I be doing another exercise alongside them? Are there any particular workouts you would recommend?

 

[reilo]

Yo, started hitting the gym beginning of last month, seeing some good gains on my legs but nadda on my arms compared. Wondering what kind of arm stuff you guys would suggest.

Age: 19 going on 20
Height: 5'11" / 180cm
Weight: 11 stone / 154 lbs
Goal: Lose the belly fat and look gooood.
Current Training Schedule: 5-6 days a week at the gym. Weights Monday, Wednesday, Friday. Cardio Tuesday, Thursday, Sunday. Saturday is rest day.
Doing a general full body workout involving:
Squats, Bench Press, Leg Press, Chest Press, Dips, Chin-ups or Pull-ups, Leg Extension and Seated Row. Usually 3 sets of 8-10 reps, or until muscle failure. Cardio is high intensity for 40 mins to an hour on the stationary bike. Occasional low-intensity cardio after weights for around 20 mins.
Current Training Equipment Available: Fitness First gym, got most stuff.
Comments: Eating low-carb, 3 meals a day (chicken breast, broccoli and brown rice usually), protein shakes too. Squatting around 45KG and making good progress week to week whilst not so great on the bench press: stuck on around 15KG. Want to incorporate dead lifts but can't get the form down. Any tips on where I should be going or just stick with my current schedule and hit it harder?

You're doing too much.

 

[FallingEdge]

snip

I've heard good things about this program and I agree, should be in the OP as well. A few others as well. I would put these in the intermediate category.

Layne Norton Training - The idea behind this is a few days of just power training and then you have days of hypertrophy training. I like the idea of rotating between the two. You still focus on compound training but do more assistance stuff as well. I'm thinking about trying this in September.
Lyle McDonald bulking - this is more of a traditional bulking program.

 

[X-Frame]

How come? Is more volume a good thing when it comes to arms? And what about triceps?

Personally, when I think of movements that isolate muscles I wouldn't want to stress them too much with weights of too high intensity. I'd prefer to do lower reps (higher intensity) with compound movements.

The biceps generally recover very quickly, along with upper back muscles, which is why a lot of people recommend using higher reps and volume on upper back/biceps work.

Triceps I'm not 100% sure, but I'm assuming they also recover quickly but respond well to slightly lower reps. So whereas I'd like to do back/bicep movements at 10-12 reps, I'd do triceps at 6-8 depending upon the movement. For example, CGBP or Dips lower reps but pressdowns, skulls, etc 8-10 reps.

It's all my personal preference though. I just don't see the point in going too heavy for things like biceps curls where most of the time they're at the end of workouts when people are fatigued, and they tend to cheat. I prefer arm work for pump-up stuff, elbow health, etc.

 

[Chichikov]

I know decline bench is often ignored since it's kind of "bogus," but I always heard decline flys are ok, why is that?

At the moment I just do flat and incline flys.

Decline bench is for the most part useless.
Core angle relative to the floor has little impact on the way your pecs are engaged (it's much more elbow to torso angle).

Declines just use a shorter range of motion (the bar hit your body sooner) and are more dangerous.

But those two drawbacks are not an issue with flys.

 

[Anton Sugar]

I've heard good things about this program and I agree, should be in the OP as well. A few others as well. I would put these in the intermediate category.

Layne Norton Training - The idea behind this is a few days of just power training and then you have days of hypertrophy training. I like the idea of rotating between the two. You still focus on compound training but do more assistance stuff as well. I'm thinking about trying this in September.
Lyle McDonald bulking - this is more of a traditional bulking program.

No worries, I've actually been compiling a lot of the info that Veezy has posted and am planning on adding it to the OP today on my lunch break.

Need a good 2-day/week routine and looking at 5/3/1, but considering using/modifying Grayskull as well.

 

[TheRagnCajun]

Yo, started hitting the gym beginning of last month, seeing some good gains on my legs but nadda on my arms compared. Wondering what kind of arm stuff you guys would suggest.

Age: 19 going on 20
Height: 5'11" / 180cm
Weight: 11 stone / 154 lbs
Goal: Lose the belly fat and look gooood.
Current Training Schedule: 5-6 days a week at the gym. Weights Monday, Wednesday, Friday. Cardio Tuesday, Thursday, Sunday. Saturday is rest day.
Doing a general full body workout involving:
Squats, Bench Press, Leg Press, Chest Press, Dips, Chin-ups or Pull-ups, Leg Extension and Seated Row. Usually 3 sets of 8-10 reps, or until muscle failure. Cardio is high intensity for 40 mins to an hour on the stationary bike. Occasional low-intensity cardio after weights for around 20 mins.
Current Training Equipment Available: Fitness First gym, got most stuff.
Comments: Eating low-carb, 3 meals a day (chicken breast, broccoli and brown rice usually), protein shakes too. Squatting around 45KG and making good progress week to week whilst not so great on the bench press: stuck on around 15KG. Want to incorporate dead lifts but can't get the form down. Any tips on where I should be going or just stick with my current schedule and hit it harder?

Are you doing all of those exercises every lifting day? If so that sounds like a lot of volume. Try limiting yourself to 4 exercises per WO.

Here's an example:

WO A:
Squat
Bench
Pullups
curls

WO B:
Deadlift
Overhead Press
Seated cable rows
corework

As for your arms, you can expect them to develop more slowly than your legs. Pay no mind to the gorillas in your gym with overly developed upper halves, thats just the product of years of neglecting their lower half. After following a balanced routine for 6 months you can start to look at adding volume to your arms if you still want to.

 

[parrotbeak]

I just came back and it went pretty good. Deadlift was new to me so I didn't know what to put my weight at, took it at 40kg which isn't a lot maybe but gotta start somewhere. Does deadlift go from the legs first or the back first?

Also with the Powerclean, any first time tips? I suppose I should set the weight real low so I can get the form down first right?

Check the video Alien posted and actually watch any Rippetoe videos you can find and read Starting Strength, especially the squat and deadlift chapters, cuz those are the exercises that could really hurt you if done incorrectly, but are simple enough to learn correctly by book. But to answer your immediate question, I start at feet and think of pushing off the floor with my heels, then extend hips.

I would not recommend learning power cleans or any of those olympic lifts (snatch, clean and variations) by yourself. They are very complex and ideally you need people who know them to watch you do it. Easy to get hurt doing them incorrectly.

To go back to your original question on squatting 3x a week, if you're starting SS or a beginner's program, you should ease into the routine fine because you're starting with a low weight and probably not doing much else besides the program. If you're also doing a lot of other leg/back work, squatting 3x a week will probably suck and might not be good for you. But if you're concentrating on this one program and start at an appropriately light weight, your body should adjust fine. You can start adding more leg work later.

 

[rocksteady1983]

I need a good recommendation for a gum to chew while working out. I have tried two kinds of Quench gum and they dont work as good as I had hoped keeping the juices flowing.

 

[FallingEdge]

No worries, I've actually been compiling a lot of the info that Veezy has posted and am planning on adding it to the OP today on my lunch break.

Need a good 2-day/week routine and looking at 5/3/1, but considering using/modifying Grayskull as well.

Word.

And there is a 5/3/1 modification where you do lift twice a week but from what I recall, it goes something like Bench one day, Squat another. Next week, Deadlifts one day then OHP. Repeat. Dunno if you are looking for more than that. You could combine a Bench/Deadlift day and a Squat/OHP day. Nice combo of a full body workout.