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  1. #1
    Registered User StillbornSoul's Avatar
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    Is this a solid and balanced PPL plan?

    PUSH:
    Flat Barbell Bench Press: 5x5 /Alternate Push Day: Press 5X5
    Press: 3x5/Alternate Push Day: Bench press 3X5
    Incline Press: 3x8-12
    Triceps Pushdowns 3x8-12 / #supaset Lateral raises 10-12
    Overhead Triceps Extension (DB or cable): 3x10-12 / #supaset Lateral raises 10-12

    PULL:
    Deadlift 1X5
    Barbell Rows: 5x5
    Weighted Chin-ups: 3x8-12
    Unilateral dumbbell rows: 3x8-12
    Face-pulls: 3x-12-15
    Barbell Bicep Curls: 3x-8-12
    Hammer Curls: 3x8-12

    LEGS:
    Low-bar Squats: 5x5
    RDL/SLD 3X8-12
    Leg Press: 3x8-12
    Leg Curls/Glute-ham Raises: 3x10-12
    Standing Calf Raises: 5x10-12

    Would it be better to do like 3X3 on deadlift on one back day and 5X5 rows on another???
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  2. #2
    I need about tree fiddy davisj3537's Avatar
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    I think it's more or less pretty decent. The only two suggestions I really have are to put a rest day between back and leg day (or put push day between them) and to maybe drop one of the 3 horizontal rows for another pullup variant.
    Experience, not just theory
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  3. #3
    Registered User StillbornSoul's Avatar
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    I got you about Horizontal and Vertical pulling. It's no different in principle to how I have flat bench and the press. Maybe I should alternate chins and rows 5x5 and 3x5.I'd keep chins at 3X8-10 though.

    Running it 6 days a week wouldn't that necessitate that legs and back will have to be consecutive once though when the cycle repeats?

    I was thinking Pull -> Push -> Legs ->Pull->Push->legs->rest
    Last edited by StillbornSoul; 06-07-2018 at 07:58 PM.
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  4. #4
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by StillbornSoul View Post
    I got you about Horizontal and Vertical pulling. It's no different in principle to how I have flat bench and the press. Maybe I should alternate chins and rows 5x5 and 3x5.I'd keep chins at 3X8-10 though.

    Running it 6 days a week wouldn't that necessitate that legs and back will have to be consecutive once though when the cycle repeats?

    I was thinking Pull -> Push -> Legs ->Pull->Push->legs->rest
    Those chins would work.

    That's one reason I dislike running it on a week cycle, but I realize most people need to run a weekly cycle. Not sure you'd want to DL 2xweek. Might work up a B back day that will be easier on back/leg overlap for when they are back to back.
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  5. #5
    Registered User StillbornSoul's Avatar
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    Perhaps for the pull day that runs concurrent with leg day:


    Weighted Chin-ups: 5x8-12
    Pendlay rows 3X5
    Unilateral dumbbell rows: 3x8-12 (bench supported)
    Face-pulls: 3x-12-15
    Barbell Bicep Curls: 3x-8-12
    Hammer Curls: 3x8-12

    Maybe even drop one of the row types and insert shrugs instead.
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  6. #6
    Registered User Matt413413's Avatar
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    Originally Posted by StillbornSoul View Post
    PUSH:
    Flat Barbell Bench Press: 5x5 /Alternate Push Day: Press 5X5
    Press: 3x5/Alternate Push Day: Bench press 3X5
    Incline Press: 3x8-12
    Triceps Pushdowns 3x8-12 / #supaset Lateral raises 10-12
    Overhead Triceps Extension (DB or cable): 3x10-12 / #supaset Lateral raises 10-12

    PULL:
    Deadlift 1X5
    Barbell Rows: 5x5
    Weighted Chin-ups: 3x8-12
    Unilateral dumbbell rows: 3x8-12
    Face-pulls: 3x-12-15
    Barbell Bicep Curls: 3x-8-12
    Hammer Curls: 3x8-12

    LEGS:
    Low-bar Squats: 5x5
    RDL/SLD 3X8-12
    Leg Press: 3x8-12
    Leg Curls/Glute-ham Raises: 3x10-12
    Standing Calf Raises: 5x10-12

    Would it be better to do like 3X3 on deadlift on one back day and 5X5 rows on another???
    Doesn't sound good to me. High reps are like distance running. And what are you going to get out of distance running? Nothing.

    Stick with reps lower than 5 on everything. Don't go over 5.
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  7. #7
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by StillbornSoul View Post
    Perhaps for the pull day that runs concurrent with leg day:


    Weighted Chin-ups: 5x8-12
    Pendlay rows 3X5
    Unilateral dumbbell rows: 3x8-12 (bench supported)
    Face-pulls: 3x-12-15
    Barbell Bicep Curls: 3x-8-12
    Hammer Curls: 3x8-12

    Maybe even drop one of the row types and insert shrugs instead.
    Seems reasonable
    Experience, not just theory
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  8. #8
    Cornmonster cornman99's Avatar
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    Originally Posted by Matt413413 View Post
    Doesn't sound good to me. High reps are like distance running. And what are you going to get out of distance running? Nothing.

    Stick with reps lower than 5 on everything. Don't go over 5.
    What are your lifts, since all your posts are saying only train under 5 reps? You must be strong af
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  9. #9
    Registered User TheViking1992's Avatar
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    Originally Posted by Matt413413 View Post
    Doesn't sound good to me. High reps are like distance running. And what are you going to get out of distance running? Nothing.

    Stick with reps lower than 5 on everything. Don't go over 5.
    Not sure if you're trolling or you're just really fĂşcking stupid...
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