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Critique my LEGS/PUSH/PULL/OFF/REPEAT15865

INKDMAX private msg quote post Address this user
Hi everybody , first excuse me for my english. Im belgian.

So i lift since three years with macro tracker since one year.
Good result but i think bro split five days a week is not optimal for me. Because sometimes i cant hit very hard my chest for exemple , and after i hit this seven days later.

So i switch for LEGS/PUSH/PULL/OFF/REPEAT im inspired by matt ogus youtubeur.

Push:
decline bench 4x8
DB incline bench press 4x10
OHP 3x10
Cable flies 3x12
Skull Crusher5x8
Triceps pushdown 5x8

Pull:
Bent over row 4x10
chin up 4x8
row chest supported 5x10
Spider curl 5x8
Hammer curl 5x8

Legs:
Deadlift 3x8
Squat 4x10
DB lunges 4 rounds
Lying leg curl 3 sets


Thanks a lot for your help !
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by INKDMAX
Push:
decline bench 4x8
DB incline bench press 4x10
OHP 3x10
Cable flies 3x12
Skull Crusher5x8
Triceps pushdown 5x8

-Why no flat benching??
-Too much arm work, just my opinion though.

Quote:
Originally Posted by INKDMAX
Bent over row 4x10
chin up 4x8
row chest supported 5x10
Spider curl 5x8
Hammer curl 5x8

-Still too much arm work, you could use those sets to even out your horizontal:vertical pulling ratios
-Much more horizontal pulling than vertical.
-Generally a 2:1 posterior:anterior (pull:push) ratio has been recommended. Either way you're 1 set off from breaking even.

Quote:
Originally Posted by INKDMAX
Legs:
Deadlift 3x8
Squat 4x10
DB lunges 4 rounds
Lying leg curl 3 sets

-Need more volume for legs. 23+ upper days compared to a 14 set leg day makes the other half of your body a sad camper.
-Need more hamstring work for sure
-Heavy squats and heavy deads in 1 day 2x/week will make your posterior chain an unhappy camper.
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