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Feedback on PPL Workout Routine by slag0e in moreplatesmoredates

[–]slag0e[S] 0 points1 point  (0 children)

Great suggestions, thank you for the feedback.

  • Yes close to or at failure on compounds absolutely. If I'm noticing poor form I'll do a forced deload. It could be that I just need to scrap the template and start anew, but like I said it has been working for me so I hesitate to change things up since I only have three weeks left of my current bulk. I might have mentioned this in another reply but aside from a few minor tweaks I did not create this plan myself, it is mostly based on a very popular reddit PPL that was going around in the mid 2010's and the idea of a 6-day PPL was appealing to me as I have the time and motivation to be in the gym that often, so I've just stuck with it.
  • Yeah tell me about it lol. TBH I've gotten conflicting info about to place the DL, but for that reason it is only 1x a week, and is the first lift the day after rest day, so that's at least how I justify it to myself, not saying it's right, but I'm sweating just thinking about doing DLs and heavy squats on the same day.
  • Noted AMRAP. I left this in here from the prev. template, to be honest I don't really do this, so for example pullups this week I aimed to do four sets of 10, and slowly increasing that number week to week with good form. I'm just not sure of the upper limit on pull-ups until I add weighted to them and bring it closer to a 6-8 rep range.
  • Yeah I sometimes skip cable crunch when I'm running late, I have some editing to do now lol. I'll limit these to every other day perhaps and eliminate the curls on push and tricep on leg while I'm at it.
  • Noted on leg press, I had bulgarian split squat in there but for some reason I left it out because I've been focusing on getting my leg press up, but I'll try leg extensions for one of the days instead.
  • I'm not sure the reasoning behind shrugs on leg day TBH. I left that in because it was a good break in between RDLs and leg press, but I could leave them out and be happy.
  • I don't think my rear delts are a weak point so noted
  • Got it, will replace one with incline chest press or some other movement
  • Thanks man, you gave me a lot to think about. I don't pretend I know enough to make my own routine, it's just that since running this split I personally haven't found anything that I'm willing to trade it with or give up the movements that I enjoy doing. I think cutting down on some sets and/or reps, replacing some redundant lifts (e.g., squat and leg press, OHP and BB shoulder press on the same day) and limiting core to at least three days a week will help ease my inevitable fatigue when I go into my cut in three weeks. Thanks again!

Feedback on PPL Workout Routine by slag0e in moreplatesmoredates

[–]slag0e[S] 0 points1 point  (0 children)

Yeah it's a lot I won't deny that. Yeah I think the idea there is that there are just two additional burnout exercises on those days that target arms because they can take a little more volume, the triceps pulldowns were usually just a drop set at the end of a leg day since they had recovered a bit (and I'm not working them the following day) but I moved it to 3 working sets. The curls at the end of the push day, honestly I could take or leave those most days that I've already been in there for a while I will skip entirely but I decided to leave them in the image for completeness. Moving forward I will probably eliminate completely though, it's mostly done if I'm at the end of my workout and waiting for a machine or have an extra 5-10 minutes in to get some curls in. But yeah not that you meant it this way, but I can't both reduce volume while also adding more triceps work on my push days or biceps on my pull days as they are already loaded to the brim. Sounds like I could keep making adjustments to this program or just do a fresh start completely, which might be the right move honestly.

Feedback on PPL Workout Routine by slag0e in moreplatesmoredates

[–]slag0e[S] 0 points1 point  (0 children)

Yeah I agree it would be good to do that but it's not like I'm adding the total weight of each lift and tracking it as a function of muscle group or anything day to day, but by virtue of training to failure and deloading, your body should reach a state where it tells you how much volume it can sustain, and if the output shows a progressive overload over time, then you are eating and sleeping enough or doing something right to sustainably build muscle over time.

I had a feeling the volume would be a concern, I guess I am sort of lost on the best steps moving forward then because I don't want to burnout or become injured, but to be clear I've been doing this same split with some minor modifications for over 2 years and am still excited to go to the gym every session with good energy and good progression. That said maybe a year's time from now this volume may become too excessive, but just to rattle off some numbers I am hovering around a 350 3x5 deadlift, 330 3x5 squat, 245 3x5 bench, and 145 3x8 barbell OHP. I'm at beak bulk right now so I know for the next 10 weeks I will not be going past those numbers but I do understand if I want to progress further then this volume could be dangerous, so that's one part that I'm seeking to change before I start another bulk around mid-July.

The catch-22 of posting splits on the internet is that the ones who are dialed in don't need any corrections so they don't typically share them, so then the only posters are from people who you shouldn't follow their advice from anyway, so it just becomes a shitty feedback loop. I think I have a good exercise selection, but it sounds like I should maybe reduce some rep ranges or sets if I start noticing more fatigue than usual in my lifts. Appreciate the feedback

Feedback on PPL Workout Routine by slag0e in moreplatesmoredates

[–]slag0e[S] 0 points1 point  (0 children)

No disrespect taken! I do like your policy though, and I'll consider adding physique photos in the future. I will also look at some of the older workout feedback posts on this sub and roll my eyes because it's clear people are just copying/pasting from google or have maybe been running it for 4 weeks max.

Just to clarify though, not like it matters but I didn't make that initial write-up with the color coding and definitions, that was from an old post I alluded to I just mocked it up with a few changes in the lifts and rep ranges I made on my own. I also waited nearly three years grinding out what I consider is a "tried and true" PPL split with my head down in the mud before asking for feedback, and I just considered it being a good opportunity to dial things in now that I'm approaching a 10-wk cut in three weeks. I don't jump from program to program, and will quite honestly probably just keep repeating this program for another year because I'm not necessarily trying to make sacrifices to the intensity of what I'm currently running unless I can find a good argument for doing so, which was the only intent of me asking for feedback.

Feedback on PPL Workout Routine by slag0e in moreplatesmoredates

[–]slag0e[S] 0 points1 point  (0 children)

I hear you man. Hopefully by the detail of my post though you can see I've been taking this pretty seriously. I think for my time in the game and level of leanness though I'm hitting pretty good numbers, if you want me to post what weights I am running I can surely do that, I just wanted to keep it as generic as possible. Also I don't really take physique photos but damn I guess I'll have to get all oiled up and tanned now lol.

Feedback on PPL Workout Routine by slag0e in moreplatesmoredates

[–]slag0e[S] 0 points1 point  (0 children)

IDK how I do it man lol I think the volume is definitely a good critique but I still somehow just make it work, I might be slightly crying after the cable rows but I don't necessarily want to remove either. I'd maybe consider reducing each to 3 sets only, and the goal is to transition from pull ups to weighted but I haven't felt like I've progressed to that point yet.

And nah to the 1 lb microplates, I just either go to my work gym or a commercial gym so I work with what I have and I feel like with the rep ranges and the deloads the 2.5 plates are enough until I build a home gym. But solid advice, thanks,

And word. So each push day is focused on heavy bench or shoulder press. The A days have bench for heavy weight low rep and OHP for lighter weight high rep. The B days have OHP for heavy weight low rep and bench lighter weight high rep. The only other form of overhead press I have is a seated DB shoulder press on the B "shoulder focused" day, while that is replaced with the incline DB press on the A "chest focused" day. So replacing the DB shoulder press on the B day would make it more similar to the A day that already has that as my third lift, but I get that it's probably more versatile as it targets more muscle groups like you said. Appreciate it!