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  • Push / Pull split

    So I'm thinking about changing up my lifting routine a good bit. Not because I believe I need to trick my body or anything, but simply because I've been doing the same thing for over 6 months now. I was thinking of doing a push/pull split and was just seeking some advice/opinions about this routine.

    Push
    -Squat
    -Bench
    -Overhead press
    -Dips

    Pull
    -Deadlift
    -Row
    -Shrugs
    -Chin ups

    I would switch it up between a heavy and light push/pull. Schedule would look like this.

    Monday - Heavy push
    Tuesday- Light pull
    Wednesday - Rest / abs
    Thursday - Light push
    Friday - Heavy Pull
    Saturday - Rest / Abs / Sprint session (10-15 mins)
    Sunday - Rest

    Abs = Planks and leg raises.

    I'm thinking heavy days being 3x5 and the full work weight. Light days would be 3x8-10 and 60-70% of that weeks work weight. Body weight and assistance type exercises will be 3x10 each day.

    Edit/Note: The only thing I'm thinking about changing is removing shrugs and just doing pull ups along with the chin ups.
    Last edited by Glenn; 10-04-2011, 02:29 PM.
    Age: 24
    Height: 6'2
    Primal start date: April 1st 2011
    Start Weight: 300.4 lbs
    Current Weight: 226 lbs (1/16/2012)
    Goal weight: 205 lbs
    Total lost so far: 74.4 lbs

  • #2
    Looks pretty solid to me. Would you be doing ALL of the push/pull exercises in one day? If so, that seems like it'd be hard to make progress on all your lifts. I only focus on one compound lift per day and making progress is hard enough with that.

    Comment


    • #3
      Glenn, your proposed split sounds similar to mine, with a couple of differences. What I do:

      Pull
      -Deadlift (3 warmup sets, 1 top set, 1 drop set)
      -Chin up (1 warmup set, 2 top sets, 1 drop set)
      -Row (2 top sets)

      Push
      -Bench (3 warmup sets, 1 top set, 2 drop sets)
      -Dip (1 warmup set, 2 top sets, 1 drop set)
      -OH press (2 top sets)

      Legs
      -Squat (3 warmup sets, 1 top set, 3 drop sets)
      -Calf raises (2 top sets)

      Monday: Rest
      Tuesday: Pull
      Wednesday: Recovery exercises (walking, sledgehammer traction)
      Thursday: Push
      Friday: Recovery exercises (walking, sledgehammer traction)
      Saturday: Legs
      Sunday: Recovery exercises (walking, sledgehammer traction)

      Why I do it this way:
      1) I try to keep my workouts to 60 minutes or less, with rest between sets of 3-5 minutes, so I only have time for two-three exercises.
      2) I start with the big full body movements, then a more moderate compound movement, then a more isolated movement, as my energy wanes
      3) Deads are after a two-day break because they're the most intense movement for me, and I always separate squats and deads with at least three days because they're both crazy on the legs
      4) I used to do light exercise on my recovery days, but it stalled my gains, so now I just do sledge traction and try not to break a sweat much
      5) I don't do abs because the big full body movements hit them quite enough

      Hopefully this is of some interest. Whatever your new routine is, I hope you enjoy it very much!

      Comment


      • #4
        Originally posted by yodiewan View Post
        Looks pretty solid to me. Would you be doing ALL of the push/pull exercises in one day? If so, that seems like it'd be hard to make progress on all your lifts. I only focus on one compound lift per day and making progress is hard enough with that.
        Yea, they would all be in one day. I'm a little concerned about it but will try it out and see how I feel on it.
        Age: 24
        Height: 6'2
        Primal start date: April 1st 2011
        Start Weight: 300.4 lbs
        Current Weight: 226 lbs (1/16/2012)
        Goal weight: 205 lbs
        Total lost so far: 74.4 lbs

        Comment


        • #5
          Thanks Timothy, that actually looks really good, I'm all for keeping workout time low lol. So the set you look to improve upon is the top set and each other set sort of adjust to that?
          Age: 24
          Height: 6'2
          Primal start date: April 1st 2011
          Start Weight: 300.4 lbs
          Current Weight: 226 lbs (1/16/2012)
          Goal weight: 205 lbs
          Total lost so far: 74.4 lbs

          Comment


          • #6
            have you ever tried power cleans/hang cleans? I think they're good subs for shrugs IMO.
            Currently dabbling in: IF, leangains, Starting Strength, 5/3/1

            Comment


            • #7
              Originally posted by Glenn View Post
              Thanks Timothy, that actually looks really good, I'm all for keeping workout time low lol. So the set you look to improve upon is the top set and each other set sort of adjust to that?
              Yup, the top set is where the progression and maximum effort happens. My rule of thumb is to add weight when I get to six reps on the top set. The drop sets are 10% lighter than the top set to get some volume in. While we're on the subject, my warmups on the big lifts are six reps at 50%, 60%, and 70% of the top set. (Warmups on dips and chins are six reps at bodyweight.)

              It took me a long time to realize it was really okay to lift only three days a week, but sure enough, it works a lot better for me that way.

              Comment


              • #8
                Originally posted by pacificBeef View Post
                have you ever tried power cleans/hang cleans? I think they're good subs for shrugs IMO.
                Never tried them before, was just sort of nervous about including them because the technique is something you really have to nail with it. Guess I can't learn if I never try though.

                Anyway, thanks for the input guys. Will finish up this week like normal and probably start the split next week. Saving your split Timothy and will switch to that if mine doesn't work too well, or if I stall.
                Age: 24
                Height: 6'2
                Primal start date: April 1st 2011
                Start Weight: 300.4 lbs
                Current Weight: 226 lbs (1/16/2012)
                Goal weight: 205 lbs
                Total lost so far: 74.4 lbs

                Comment


                • #9
                  Good luck and good strength, Glenn!

                  Comment


                  • #10
                    always impressed with your sig Glen. your progress is inspiring
                    Currently dabbling in: IF, leangains, Starting Strength, 5/3/1

                    Comment


                    • #11
                      i do a push/pull split too for my weight days. and i do all pushes on one day and all pulls on another day. i also do a circuit day with my friend who is a mma fighter. i also walk my dogs 2.5 miles every day, and mountain bike or jog 1-2 days per week.

                      Push:
                      Squats (front squats or back squats): bodyweight --> warmups with weights --> heavy weights
                      Bench presses (flat or incline): pushups, ring pushups --> light weights --> heavy weights
                      Shoulder presses: dumbell and barbell

                      Pull:
                      Deadlifts: 5-8 sets including warmup
                      Pullups, Chinups, and neutral grips: 5-8 sets
                      Hang Cleans or Shrugs: 3-5 sets

                      Circuit Day:
                      Tire flips (400lb tractor tire) --> jog across my yard (75 yards) --> 20' climb of the 3" rope --> full sprint back across the yard --> set of pushups to failure (incline, decline, plyo, etc...) --> then usually something else like sledgehammer swings, walking lunges with sandbag, jumprope, etc. Rinse and repeat.

                      Comment


                      • #12
                        All looks okay Glen. I would keep with the shrugs and not add chins in as well, seems more balanced that way.
                        www.paleotrainingbible.com

                        Comment


                        • #13
                          this is one of the best breakdowns of power cleans i've ever seen

                          T NATION | How to Master the Power Clean

                          it breaks down almost every stage of the move into little sections you can practice. My only critique is that on an empty bar the path of travel tends to swing out more in an arc if you're a newb. You want it to travel straight and adding as little as 10lbs on each side of a 45lb bar seemed to help that out
                          Currently dabbling in: IF, leangains, Starting Strength, 5/3/1

                          Comment


                          • #14
                            Originally posted by pacificBeef View Post
                            this is one of the best breakdowns of power cleans i've ever seen

                            T NATION | How to Master the Power Clean

                            it breaks down almost every stage of the move into little sections you can practice. My only critique is that on an empty bar the path of travel tends to swing out more in an arc if you're a newb. You want it to travel straight and adding as little as 10lbs on each side of a 45lb bar seemed to help that out
                            Thanks for the link. Will practice the lift at the end of my workout today. Looking forward to adding this in, looks like a great lift.
                            Age: 24
                            Height: 6'2
                            Primal start date: April 1st 2011
                            Start Weight: 300.4 lbs
                            Current Weight: 226 lbs (1/16/2012)
                            Goal weight: 205 lbs
                            Total lost so far: 74.4 lbs

                            Comment

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