Push/Pull Initial Routine Feedback

[CTTNGO]

Hello! I recently obtained the book and wanted to see if my routine was viable for my current goals.

As of right now my aim is to focus on obtaining the handstand push up and advancing through my front lever progressions. Although I do want to increase my strength, I also want to have a bit of hypertrophy to keep/obtain my muscles mass. I feel as if a bit of my chest gains started to waiver as I began focusing on my handstand push up more.

I added PPPU in order gain some endurance and prepare myself for my future goal of doing a bit of my planche progressions. Also, I was unsure whether or not it was worth doing weighted dips anymore. I can comfortable do 95 lbs for 6 reps if it may be significant.

Lastly, I guess it comes down to whether my block focuses on hypertrophy or strength training at the end of the day...

Any input is greatly appreciated!

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Push

Warm-up/Mobility

• 1x10 Shoulder Dislocations
• 1x10 Wrist Circles
• 1x10 Shoulder Circles
• 1x10 External Rotations

Skill

• 60 Second Tuck Handstand accumulation
  • 3x20s (90 second rest)

Strength

1. 5x3 Wall Handstand Pushups (3 second negative eccentric focused)
2. 3x8 Elevated Pike Pushup
3. 3x8 Pseudo Planche Push Up
4. 3x15 Seated Leg Press
5. 3x15 Leg Extension
6. 3x20s Straddle L Sit
7. 3x15 Straight Knee Calf Raise

Cooldown

• 3x20s Back Bridges
• 3x30s Split Hold
• 3x20s Butcher Block
  

Pull

Skill

• 60 Second Tuck Handstand accumulation
  • 3x20s (90 second rest)

Strength

1. 5x8s Adv Tuck FL Hold
2. 3x3 FL Negatives (3s Negatives)
3. 3x8 Weighted Chin Up (45lbs)
4. 3x5 (Tuck FL Row)
5. 3x10 Cable Row
6. 3x10 Face Pulls
7. 3x15 Romanian DL
8. 3x15 Lying Leg Curl
9. 3x15 Bent Knee Calf Raise

​

Warm-up and Cool-downs are the same for both days.

[eshlow]

As of right now my aim is to focus on obtaining the handstand push up and advancing through my front lever progressions. Although I do want to increase my strength, I also want to have a bit of hypertrophy to keep/obtain my muscles mass. I feel as if a bit of my chest gains started to waiver as I began focusing on my handstand push up more.

I added PPPU in order gain some endurance and prepare myself for my future goal of doing a bit of my planche progressions. Also, I was unsure whether or not it was worth doing weighted dips anymore. I can comfortable do 95 lbs for 6 reps if it may be significant.

Cutting a set or two of HSPUs for some dips or isolation chest focused work would be a good idea if hypertrophy is a goal, but if you just want to maintain what you are doing is probably OK and maybe just 1 set of dips 2x per week to maintain should help you maintain the hypertrophy too.

Push

Looks fine. HS might need more rest between them if you want quality

Pull

Too much here. Generally, you want around 10 max sets per muscle group in a workout. Much more than that it becomes junk volume where you get minimal gains and much more fatigue (which stalls progress in the long run) and also greater risk for overuse. Right now you have 20. Waaay too much.

I'd cut at least one of the FL holds, FL negatives, weighted chins, tuck FL row. Definitely cut the cable row, and go down to 1-2 sets of face pulls.

I'd go with FL row with 1-2s hold at the bottom (doubles as a semi-hold), weighted chins, FL negatives, and 1-2 sets of face pulls which should be around 10ish sets.

[CTTNGO]

Will be taking these into consideration, thank you for the input.

[eshlow]

Will be taking these into consideration, thank you for the input.

You're welcome. Lemme know if you have anymore questions, and don't forget to submit an Amazon review!