2 day push-pull - feedback

[Fillip498]

This is what ive been doing for 3 weeks now and really enjoy and find myself progressing nicely.
A few potential mistakes to me is:
1 the 4 excercises for my back and only 1-2 for everything else, big imbalances or is the back that much bigger that the few extra excercises are okay ?
2 Bench - OHP on same day, the one that comes 2nd(ohp) will almost certainly never go up when i preexhaust my triceps/chest with benching, if i was to do OHP first my bench goes down by 25-35%. time to alternate ?
3 could i just add OHP to my back day ? have something of a shoulders, back & throw in some shrugs for a complete back/shoulder day ?
or is shoulders essential to the pushday because it already gets activated during benching so doing it the next day will cause injuries.


Push
Squat: 5x5
Bench: 5x5
OHP: 3x5
French press(back support for heavier weight): 3x8
rear delts: 3x10
pec fly: 3x10
tricep pushdown(4th set drop set): 3x10 - 1 drop set


Pull
deadlifts: 3x5
BOR: 3x8
seatedrows: 3x8
Lat pulldowns: 3x8

Ez curl bar: 3x8
Dumbbell or hammer curls: 3x10
Facepulls: 3x12

[TolerantLactose]

That's very little lower body training.

[air2fakie]

1 It's fine, don't really consider that "too few" - particularly if you're happy with progress. Also, rear delts fits better here than on your push day but not a big deal if it doesn't bother you.

2 Doesn't matter, decide your priorities. You can always do 2 diff Push days if you prefer in general, not just for these 2 exercises.

3 Doesn't sound good unless you change overall program structure more. Not necessarily an injury issue specifically.

4 You forgot to include the rest of your leg exercises.

[Animal2692]

Lower body?

https://ibb.co/vVJXfGF

[BeginnerGainz]

That's very little lower body training.

Let’s be real most people only care about their upper bodies. I completely agree with you but unfortunately legs are an afterthought to most people.

[TheResistance]

Do pull-ups X pulldown.

(Lose some weight)

[Fillip498]

Let’s be real most people only care about their upper bodies. I completely agree with you but unfortunately legs are an afterthought to most people.

Lower body?

https://ibb.co/vVJXfGF

That's very little lower body training.

So just coming back 10 weeks from a mesnicsus surgery in left knee and left knee does flame up quite fast after the first excercises so just taking it slow.

Do pull-ups X pulldown.

(Lose some weight)

Yer that is a goal of mine, mid-long term lol.
I do pull ups as a warm up before i start my back routine as i cant fully do a set of 8-12.
So ill do 2-3 warm up sets of whatever i can manage.

Let’s be real most people only care about their upper bodies. I completely agree with you but unfortunately legs are an afterthought to most people.

Lower body?

https://ibb.co/vVJXfGF

That's very little lower body training.

1 It's fine, don't really consider that "too few" - particularly if you're happy with progress. Also, rear delts fits better here than on your push day but not a big deal if it doesn't bother you.

2 Doesn't matter, decide your priorities. You can always do 2 diff Push days if you prefer in general, not just for these 2 exercises.

3 Doesn't sound good unless you change overall program structure more. Not necessarily an injury issue specifically.

4 You forgot to include the rest of your leg exercises.

cheers, ive been thinking of a push a and push b kind of system and mixing it all up abit more.

[Filmbuff81]

You could use a pull-up assist machine or bands to progress to full pull-ups.

I workout in my garage, but by using bands and slowly progressing while dropping weight I can do BW for 3 sets of 8-12 depending on the grip I’m using.

FWIW I’m currently 228 and started this cut at 251

[leidenesLK]

Do as many clean pull ups as you can manage and then jump to the bar while controlling the negative for the remainder of the set.

[AlexSays]

Your routine should have more push than pull in any case, so you've actually stumbled on a good balance exercise-wise here.

Regarding OHP and bench it's an unfortunate by-product of pretty much any configuration other than a bro-split. Guess you either alternate or decide what your priorities are

[safcpaul]

Let’s be real most people only care about their upper bodies. I completely agree with you but unfortunately legs are an afterthought to most people.

Why train legs when it's all about the wrist flexors

[AlexSays]

Why train legs when it's all about the wrist flexors

why train the wrist flexors when it's all about the orbicularis oculi

[safcpaul]

why train the wrist flexors when it's all about the orbicularis oculi

Just looked up what that is. Shall be blinking twice as often next workout as I've neglected that muscle

[AlexSays]

Just looked up what that is. Shall be blinking twice as often next workout as I've neglected that muscle

I find eyelid mass is probably the key to shaping an impressive physique

[safcpaul]

I find eyelid mass is probably the key to shaping an impressive physique

Eye-opening discovery

[paulinkansas]

why train the wrist flexors when it's all about the orbicularis oculi

Forget about those two. It's all about the Kegel's.