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  1. #1
    Registered User Fillip498's Avatar
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    2 day push-pull - feedback

    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
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    That's very little lower body training.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User air2fakie's Avatar
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    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.
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    Registered User Animal2692's Avatar
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    Originally Posted by TolerantLactose View Post
    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.
    Age: 28
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    Registered User TheResistance's Avatar
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    Do pull-ups X pulldown.

    (Lose some weight)
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  7. #7
    Registered User Fillip498's Avatar
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    Originally Posted by BeginnerGainz View Post
    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.
    Originally Posted by Animal2692 View Post
    Originally Posted by TolerantLactose View Post
    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.

    Originally Posted by TheResistance View Post
    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.

    Originally Posted by BeginnerGainz View Post
    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.
    Originally Posted by Animal2692 View Post
    Originally Posted by TolerantLactose View Post
    That's very little lower body training.
    Originally Posted by air2fakie View Post
    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.
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  8. #8
    Registered User Filmbuff81's Avatar
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    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
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  9. #9
    Registered User leidenesLK's Avatar
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    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.
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  10. #10
    Wha?========== AlexSays's Avatar
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    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
    Somehow still managing to avoid getting 'too big'

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  11. #11
    Registered User safcpaul's Avatar
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    Originally Posted by BeginnerGainz View Post
    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
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  12. #12
    Wha?========== AlexSays's Avatar
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    Originally Posted by safcpaul View Post
    Why train legs when it's all about the wrist flexors
    why train the wrist flexors when it's all about the orbicularis oculi
    Somehow still managing to avoid getting 'too big'

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  13. #13
    Registered User safcpaul's Avatar
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    Originally Posted by AlexSays View Post
    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
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  14. #14
    Wha?========== AlexSays's Avatar
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    Originally Posted by safcpaul View Post
    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
    Somehow still managing to avoid getting 'too big'

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    Registered User safcpaul's Avatar
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    Originally Posted by AlexSays View Post
    I find eyelid mass is probably the key to shaping an impressive physique
    Eye-opening discovery
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    Originally Posted by AlexSays View Post
    why train the wrist flexors when it's all about the orbicularis oculi
    Forget about those two. It's all about the Kegel's.
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