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Yet another "critique my PPL program" thread17372

sathernut private msg quote post Address this user
Yes I know. Another one. Just wanting some feedback. Also doing Push Legs Pull split not ppl.

Before you read it, I have a few long term issues with legs due to sports in the past and a current strained back (since march, specialist says as long as I dont feel pain I am fine), hence free weights are pretty much a no go at the moment.

Push A
Bench (Feet up) - 3 sets
Incline Hammer Strength - 3 sets + Drop set
Single Arm DB Lateral Raises - 3 sets
Tricep Pushdown - 2 sets
Single Arm Cable Overhead Ext. - 2 sets

Legs A
Leg Press - 3 sets
Single Leg Leg Ext. - 3 sets
Seated Hamstring Curls - 3 sets
Single Leg Lying Curls - 3 sets
Standing Calve Raises - 3 sets

Pull A
Wide Grip Lat Pulldown - 3 sets
Hammer Strength Rows - 3 sets
Straight Arm Lat Pulldowns - 3 sets + drop set
Face Pulls - 3 sets
Machine Preacher Curls - 2 sets
Standing Single Arm Cable Curl - 2 sets

Push B
Machine Chest Press - 3 sets + Drop set
Peck Deck Fly's - 3 sets
DB Shoulder Press - 3 sets
Overhead rope extensions - 2 sets
Single arm cable pulldown - 2 sets

Legs B
Single Leg Leg Press - 3 sets
Leg Extensions - 3 sets
Lying Hamstring Curls - 3 sets
Seated single leg curls - 3 sets
Seated Calve raises - 3 sets

Pull B
Hammer Strength Lat Pulldown - 3 sets
Cable Machine Row - 3 sets + drop set
Single Arm Straight arm pulldown - 3 sets
Rear Delt Pec Deck Flys - 3 sets
Incline DB Curls - 2 sets
Single Arm Preacher Curl - 2 sets

4 week block, starting with high reps, decreasing reps increasing weight each week finishing with low reps on the 4th week.

I know what your going to say. So many exercises, too much volume.I havent lifted in 4 months. I am starting off with very light weight. My reasoning is I want to build my work capacity from the get go. This was one of my problems when I was lifting before I travelled for 4 months. Due to leg problems, I wasnt playing sport, therefore my fitness was far below what it was use to. Workouts that used to be easy were getting hard.

I am obviously wanting to build size back up, and think a good couple of months of this will be a good starting point. I know some here dont like leg extensions, but its hard finding something to do when you cant squat, dead, lunge etc etc. Just wondering on your thoughts? Cheers.
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The Dark
Knight
eknight private msg quote post Address this user
Lunges, single leg squats, standing terminal knee extensions, goblet squats- all can be done instead of squats and are better and more functional than leg extensions. You already have back issues, why would you create knee issues too? -3X
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Beans private msg quote post Address this user
Looks good to me. Out of curiosity, what's the deal with benching with your feet up?
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Thatguy81 private msg quote post Address this user
^^people believe this builds your core I think. Pretty much just makes you unstable with a lot of weight above you if you ask me...
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mikew private msg quote post Address this user
Quote:
Originally Posted by Thatguy81
^^people believe this builds your core I think. Pretty much just makes you unstable with a lot of weight above you if you ask me...


I agree - not aware of any benefits of from putting your feet up
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haole private msg quote post Address this user
Do five sets of these instead of leg extensions...

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sathernut private msg quote post Address this user
Quote:
Originally Posted by eknight
Lunges, single leg squats, standing terminal knee extensions, goblet squats- all can be done instead of squats and are better and more functional than leg extensions. You already have back issues, why would you create knee issues too? -3X


As I said, anything weight bearing where my back isnt supported is out at the moment. Latpulldowns are ok. But any kind of squat, hack squats etc, out until back is better.

Quote:
Originally Posted by Beans
Looks good to me. Out of curiosity, what's the deal with benching with your feet up?
Quote:
Originally Posted by Thatguy81
^^people believe this builds your core I think. Pretty much just makes you unstable with a lot of weight above you if you ask me...
Quote:
Originally Posted by mikew
Quote:
Originally Posted by Thatguy81
^^people believe this builds your core I think. Pretty much just makes you unstable with a lot of weight above you if you ask me...


I agree - not aware of any benefits of from putting your feet up


Haha it is for my back. Feet down obviously causes a natural arch which causes slight pain in my lower back at the moment. Feet up takes this away and makes it comfortable. Once back is fine I will resume normal benching.

Anyway, cheers! Time to go hit a Push.

Also one question, what do you think is more optimal? PPL/OFF split or I saw eknight lay down a 5 day a week split PPLPP/OFF/OFF/LPPLP etc etc. The 5 day split would result in a higher number of workouts completed over the long term would you say this would be slightly more optimal?
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The Dark
Knight
eknight private msg quote post Address this user
Not one of the options I listed is done with weight on your back. Did you even bother to look at what they were? -3X
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sathernut private msg quote post Address this user
Quote:
Originally Posted by eknight
Not one of the options I listed is done with weight on your back. Did you even bother to look at what they were? -3X


Why do you feel the need to be such a dick? In my OP I said free weights were out of the question at the moment and stipulated deads/lunges/squats etc.

Also I said any weight bearing where my back isnt supported, doesnt mean the weight has to be on my back. Holding dumbbells, even trying to to BB curls hurts. Back has to be supported. Lat Pulldowns seem to be fine but pretty much all the other exercises I listed have my back supported except a couple of the lighter arm accesories.

I benched today with my feet up yet still resulted in slight pain so Im going to have to use machine press for both workouts.
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The Dark
Knight
eknight private msg quote post Address this user
I suppose I only feel the need to be such a dick when I spoon-feed answers to someone and they respond by arguing and name calling. Lunges, goblet squats and single leg squats (especially with the back leg elevated) can be done with no resistance at all, or done with bands if DBs are not tolerated. All are better for your knees and more functional than seated leg extensions.

I'm not even sure how terminal knee extensions could be done with anything other than a band, nor do I believe you bothered to even look them up if you were unsure of what they were. I gave you four alternatives to leg extensions that did not require the use of barbells, dumbells or any other actual "weight" beyond your body weight, and somehow I'm being a dick. Out of curiosity, what is your actual diagnosis? -3X
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sathernut private msg quote post Address this user
Quote:
Originally Posted by eknight
I suppose I only feel the need to be such a dick when I spoon-feed answers to someone and they respond by arguing and name calling. Lunges, goblet squats and single leg squats (especially with the back leg elevated) can be done with no resistance at all, or done with bands if DBs are not tolerated. All are better for your knees and more functional than seated leg extensions.

I'm not even sure how terminal knee extensions could be done with anything other than a band, nor do I believe you bothered to even look them up if you were unsure of what they were. I gave you four alternatives to leg extensions that did not require the use of barbells, dumbells or any other actual "weight" beyond your body weight, and somehow I'm being a dick. Out of curiosity, what is your actual diagnosis? -3X


Fair point. Dick call taken back. Sorry. I guess I was looking at it from a progressive overload point of view. I know I can just add reps but I could do literally all those exercises for infinity reps... Also body weight squats hurt, so do lunges. I would look at terminal knee ext as a rehab exercise, done it with the strongest bands I have before for many many reps.

I know some would say wow if your back is that bad why are you even working out. Its fine if I don't put it in compromising positions (aka bottom of a squat/lunge/any unsteady weighted exercise.)

Also I wasnt trying to be a dick in my initial response to you. I know you hate leg extensions, but I have done them in the past with no problems, have seen so many guys that have used them with ridiculous amounts of volume for years and years and never had an issue. So while you may think they can cause problems Im personally fine with doing them while other knee extensions exercises are out of the picture.

Cheers for your replies!
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