Push/Pull/Legs help needed

Dr.Tom

Evening all,

After reading a lot of Hanley's posts/threads and analysing my own goals I decided to go back to basics and stop isolationising myself into oblivion so I started on the classic 3 day push/pull/leg routine last week. This is what I am following:

http://oldschooltrainer.com/3-day-push-pull-legs/

My goals are to simply build up my strength on the big lifts and loose some bodyfat /weight aswell.

I have a few questions relating to the program and Id be grateful of any help.

1. Im using 75% of my 1RM for my 5th set on the 5x5 exercises. Is this enough?? I feel pretty wrecked on the 5th set so this may be a stupid question.

2. It says for accessory movements you may want to throw in one or two after each workout, ie.,neck work,rotator cuff, grip work etc. Has anyone any recommendations on the best exercises to do for this as Im totally lost.

Thanks.

Chancer3001

this is pretty much what Im doing too. Great workout plan but I do a push pull leg eevry time I go in.

Other stuff I add in is a LOT of core work.

And rotator cuff workout - cos mine are weak
And bicep curls because curls get girls!

great plan though, best of luck

Mellor

Dr.Tom wrote: »

1. Im using 75% of my 1RM for my 5th set on the 5x5 exercises. Is this enough?? I feel pretty wrecked on the 5th set so this may be a stupid question.

IMO 75% isn't enough.
The link you posted says to use 85%, which sound more like 5RM territory. But a set % isn't ideal either imo. If you complete the 5x5 at a given weight, then add 2.5kg and go again. The idea is to get stronger, if its working your 1RM should be dynamic.

Also, if your 1RM attempt was a high squat, bench without touching then that 75% isn't actually 75%.

Dr.Tom

Mellor wrote: »

Dr.Tom wrote: »

1. Im using 75% of my 1RM for my 5th set on the 5x5 exercises. Is this enough?? I feel pretty wrecked on the 5th set so this may be a stupid question.

IMO 75% isn't enough.
The link you posted says to use 85%, which sound more like 5RM territory. But a set % isn't ideal either imo. If you complete the 5x5 at a given weight, then add 2.5kg and go again. The idea is to get stronger, if its working your 1RM should be dynamic.

Also, if your 1RM attempt was a high squat, bench without touching then that 75% isn't actually 75%.

Ill adjust accordingly to suit 85%. Thanks. My squats are always what I would call low bar squats and my bench press movements always touch my chest. Is this ok? Any advice on accessory movements? Also my max DL is 200kg so I took 75% of that as 150kg and used that as set 5. I used 140kg as set 1 raising each lift by 2.5kg. Is this increment level ok?

Mellor

Dr.Tom wrote: »

Ill adjust accordingly to suit 85%. Thanks. My squats are always what I would call low bar squats and my bench press movements always touch my chest. Is this ok? Any advice on accessory movements? Also my max DL is 200kg so I took 75% of that as 150kg and used that as set 5. I used 140kg as set 1 raising each lift by 2.5kg. Is this increment level ok?

Low bar or high bar doesn't matter. I wasn't talking about bar placement but rather the height you come down too.

How you increment your 5 sets is up to you.
Beginner programs tend to warm up then do 5x5 at the designated weight. But that tends to not be possible once the weight gets heavy.
Some programs ramp up to a top set, similar to your increments only that the first and last sets are much further apart, the first set might be half the fifth set. You be better off like that imo. Either way, If you get 5 reps on top set, next time you add 2.5kg or 5kg more to the heaviest set.

With your 140kg to 150kg increments above, by the time you get to 150kg, you are struggling due to fatigue and not lack of strength.

If your 1RM is 200kg, then you should be able get 170kg x 5 or so if your are relatively fresh. Add 5kg to the bar every session and you'll have in in 4 weeks

Dr.Tom

Thanks for the tips man. It just seems weird doing the first set of five at a low weight but I guess using that method will allow me a heavier fifth set. Any accesory exercises advice? BTW I always squat low haha

Chancer3001

i do 3x5 and do all my exercises at the highst level I can do.

eg I do warm up sets at very light, light, moderate, pretty heavy..

then I do 3x5 on my heaviest weight.

E.g I do 140kg dead lifts. So i do warm up then 3x5 on 140. If I can do this ok. N ext time I go in I increase it to 142.5.

As long as I can do the exercise at least 3x4 I know the weight is ok. If I can do 3x7 I know its too light.

If you wanna read more on that approach google MAX OT TRAINING

Dr.Tom

Chancer3001 wrote: »

I do warm up sets at very light, light, moderate, pretty heavy..

then I do 3x5 on my heaviest weight

How many warm up sets are you doing?? Where is 140kg in relation to your 1RM??

Mellor

Dr.Tom wrote: »

Thanks for the tips man. It just seems weird doing the first set of five at a low weight but I guess using that method will allow me a heavier fifth set.

For me the 5th set is the main set. I measure my progression my successful increasing the weight on that set. There are other programs where volume is the goal. in that case you'd do more set near the top.

Any accesory exercises advice? BTW I always squat low haha

What you like really.
I consider incline benching as assistance for bench press (and press). Dips also.
Deadlifts, rack pulls, glute ham raises
Squats, front squats, unilateral stuff. Some people do curls to help with elbow issues when low bar squatting.

nice_guy80

make sure you do some dumbbell work with that push pull routine

most exercise in real life is done off one leg or one arm, so using a barbell all the time isn't the best

Dr.Tom

Mellor wrote: »

I consider incline benching as assistance for bench press (and press). Dips also.
Deadlifts, rack pulls, glute ham raises
Squats, front squats, unilateral stuff. Some people do curls to help with elbow issues when low bar squatting.

Im doing deadlifts and squats as part of the routine though

nice_guy80 wrote: »

make sure you do some dumbbell work with that push pull routine

most exercise in real life is done off one leg or one arm, so using a barbell all the time isn't the best

Again I am confused as the plan says add no additional exercises only "accessory" work which I dont feckin fully understand or understand where to add in.

Sorry for being an accessory exercise dumbass but a recommendation of accessory exercises for push/pull leg days would be of a great help to me:o

Chancer3001

imo accessory work is an exercise that will help your main exercises.

E.g I have to do neck exercises or i get sore from pull ups.

I have to do ankle/shin mobility to squat properly.

Core workouts will help everything because the core engages in most compound lifts.

Also, I do rows because I dont feel my upper back is being worked the same as the rest of my body.

Chancer3001

re: my warm up sets I do the MAX OT approach

e.g squatting 120

Squat the bar only x 10

Same x 8

Squat 40kg by 6

Squat 70 kg by 3

Squat 100 by 1

this gets the blood pumping and gets the muscles ready for heavy loads. I find it helps me lift heavier.

120 3x5 then.

Ive never done 1rep max, id only be guessing what 120 was in relation to 1rm.
BUT, im working off what I can do 3x5 on. The day I can do 3x7 on 120kg Ill know its time to move on.

Mellor

Dr.Tom wrote: »

Im doing deadlifts and squats as part of the routine though

I was listing exercises for deadlift and squat assistance

Dr.Tom

Mellor wrote: »

I was listing exercises for deadlift and squat assistance