Posted: 10/3/2016 12:03:12 PM EDT
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I'm going to switch from full body work to a Push/Pull set up for a few months because of hunting season and crunch time for work, 4 exercises each day, just keeping it simple. For the time being abs and my tiny calves can take a break.
Pull Deadlift T-Bar Row or Bent over row Weighted Pullups or Chinups Barbell curl (for the ladies) Push Back Squat Bench Press/OHP (alternating days) Weighted Dips Tricep Pushdowns or extensions. My question is on push days. Instead of alternating just the bench and ohp, should i put Bench, OHP and Dips on a cycle, and do two, skip one, then the next two, skip one, and so on? That would allow two OHP days in a row when it came up, and always have chest work. Or should I just keep them alternated, because doing bench before OHP tends to wear all those muscles right out. I can't cram all of them into the same workout because of time, ideally I will always be able to hit that isolation move at the end, but I imagine sometimes I'll have to skip it and call it a day after the 3 compounds. |
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I don't see any problem alternating them. What is your weekly cycle? Will you do each twice a week? I do a PPL routine. My pull day is exactly the same as yours. Push is bench/ohp/dips. Legs is F and B squats/calve work. I do each twice a week with the first half of the week being heavy and the second being high rep. |
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Quoted:
I don't see any problem alternating them. What is your weekly cycle? Will you do each twice a week? I do a PPL routine. My pull day is exactly the same as yours. Push is bench/ohp/dips. Legs is F and B squats/calve work. I do each twice a week with the first half of the week being heavy and the second being high rep. It would be 3-4 times per week, so sometimes twice a week, sometimes not. Really depends on outside factors. I just hate doing OHP after bench because I can barely unrack the bar, let alone make any progress. I've done PPL at 6x a week in the past, and it just beats me up too bad. Full body split into two different days is my favorite, but it ends up being 6-7 exercises per day, and takes about 80 minutes. I need to bump it down to about 40 minutes for awhile. |
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http://www.builtforthisathletics.com/apps/blog/show/32744517-the-lsus-program-aka-pierce-10-5-3-peak
Push/pull template written for weightlifting. Uses weekly periodization a la reverse Texas Method with a rep max early in the week followed by lower intensity/volume day later. It's then broken down into 4 training cycles, though you really don't need the peaking cycle. |
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Quoted:
I'm going to switch from full body work to a Push/Pull set up for a few months because of hunting season and crunch time for work, 4 exercises each day, just keeping it simple. For the time being abs and my tiny calves can take a break. Pull Deadlift T-Bar Row or Bent over row Weighted Pullups or Chinups Barbell curl (for the ladies) Push Back Squat Bench Press/OHP (alternating days) Weighted Dips Tricep Pushdowns or extensions. My question is on push days. Instead of alternating just the bench and ohp, should i put Bench, OHP and Dips on a cycle, and do two, skip one, then the next two, skip one, and so on? That would allow two OHP days in a row when it came up, and always have chest work. Or should I just keep them alternated, because doing bench before OHP tends to wear all those muscles right out. I can't cram all of them into the same workout because of time, ideally I will always be able to hit that isolation move at the end, but I imagine sometimes I'll have to skip it and call it a day after the 3 compounds. Shoulders???? |
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Quoted: http://www.builtforthisathletics.com/apps/blog/show/32744517-the-lsus-program-aka-pierce-10-5-3-peak Push/pull template written for weightlifting. Uses weekly periodization a la reverse Texas Method with a rep max early in the week followed by lower intensity/volume day later. It's then broken down into 4 training cycles, though you really don't need the peaking cycle. I like how they have gone full push press. I have done this as well. I just say OHP anymore since people more readily use it. |
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Quoted:
I like how they have gone full push press. I have done this as well. I just say OHP anymore since people more readily use it. Quoted:
Quoted:
http://www.builtforthisathletics.com/apps/blog/show/32744517-the-lsus-program-aka-pierce-10-5-3-peak Push/pull template written for weightlifting. Uses weekly periodization a la reverse Texas Method with a rep max early in the week followed by lower intensity/volume day later. It's then broken down into 4 training cycles, though you really don't need the peaking cycle. I like how they have gone full push press. I have done this as well. I just say OHP anymore since people more readily use it. They are two different movements though. Push press drills the dip, drive, path and mechanics of the jerk while building overhead strength and can loaded in excess of the OHP. Depending who you ask, has more direct carryover for weightlifters while the OHP is viewed even more as an accessory movement. And then there's this guy. 
https://www.instagram.com/p/BLJRYFMgrKb/ |