I wanted to make a routine that I enjoy to do.
I did a couple cycles of WK's PPL and it gave me good ideas (setting rest periods in advance, doing much sets with high reps but low rest etc.), but I don't enjoy doing main lifts in a hurry.
Then I needed to invent best rep schemes / the best amount of reps for me, and I came to this conclusion; sets are either 3-4 or 5-6 and rep schemes are 4-6 or 8-10 or 12-15.
4-6 is easy to progress, just adding weight every time I get 6 reps. 8-10 gives a good pump but still it's possible to do them heavy. 12-15 is then just pumping and having dat dere mind in a muscle.
So I did a PPL which looks like this:
PUSH
Bench press 3-4 x 4-6 /3'
Incline DB press 5-6 x 8-10 /2'
DB shoulder press 3-4 x 8-10 /2'
Lateral raises 5-6 x 12-15 /1'
Triceps pushdown 5-6 x 12-15 /1'
PULL
Rack pull 3-4 x 4-6 /3'
Barbell row 5-6 x 8-10 /2'
Pull ups 3-4 x 8-10 / 2'
Barbell curl 5-6 x 12-15 /1'
Face-pull 5-6 x 12-15 /1'
LEGS
Squat 3-4 x 4-6 /3'
SLDL 5-6 x 8-10 /2'
Hack-squat 3-4 x 8-10 /2'
Leg curl 3-4 x 12-15 /1'
Calf raises 5-6 x 12-15 /1'
Kneeling cable crunch 3-4 x 12-15 /1'
This way I can do my main lifts heavy and progress easily on them, but still doing lots of volume and getting a good pump.
What do you guys think?
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Thread: Rate my PPL
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07-14-2013, 04:09 AM #1
Rate my PPL
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07-14-2013, 04:17 AM #2
- Join Date: Dec 2012
- Location: liverpool, State / Province, United Kingdom (Great Britain)
- Age: 29
- Posts: 177
- Rep Power: 142
It's fine. If you enjoy it, it's perfect. People put too much emphasis on 'what routine' and 'how many sets'. If your nutrition is decent you'll see progress.
Ideally you'd do this twice a week though.*Bodybuilder not powerlifter, not strength athlete*
18, 5'8",
Bench: 315 x 2
Squat: 405 x 3
Deadlift: 485
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07-14-2013, 04:22 AM #3
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07-14-2013, 06:50 AM #4
- Join Date: Apr 2013
- Location: United States
- Age: 35
- Posts: 2,157
- Rep Power: 1080
I never had fun hitting Shoulderson Chest/tri day. Was always week. And I always had week Biceps curls on back day.
So i found that Chest+Arms, legs, back/delts to be most fun for me. SHould check it out op.
http://forum.bodybuilding.com/showth...hp?t=150375983
For advice on routine swap out tricep Pushdown for something like Overhead Extensions for SKullcrushers. Because they hit your long head of the tricep (biggestpart), whereas Pushdowns hit the other 2 heads (which are hit in most pressing movements anyways).#Accountant
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07-14-2013, 07:30 AM #5
Looks good OP. I'd throw in a second tricep movement like DB Skull Crushers or something similar
~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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07-14-2013, 08:23 AM #6
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07-14-2013, 09:23 AM #7
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07-14-2013, 10:54 AM #8
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