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Push / Pull / Legs by LSG
I'm more of a lurker on this forum but decided I'll keep a log here for anyone who maybe interested.
Started training in June 2009 on Stronglifts 5x5.
I''m 6'3", 271lb at present.
My best lifts are:
Squat: 501lb / 227.5kg x1
Bench Press: 374lb / 170kg x1
Deadlift: 535lb / 242.5kg x5
Press: 253lb / 115kg
Unfortunately I hurt my back on the 242.5kg x5 Deadlift set so decided to make a change to my training with more volume.
My PPL split is set as follows
Push
- 50 Dips (Bodyweight and Weighted)
- Push Press
- Bench Press
Pull
- 50 BW and Weighted Pull Ups
- 30 BW and Weighted Chins
- Curls
Legs
Enjoy 
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Push / Pull / Legs by LSG
Legs
Front Squats
• 60kg x5
• 95kg 5x5
Rack Pull - from dead stop
• 100kg x10
• 140kg x5
• 160kg x5
• 180kg x5
• 210kg x5
Done!
No drama and all pretty standard.
Final set of front squats, last 2 reps were a little tougher but not in the quads just the upper back.
Rackpulls comfortable, right lat felt a little tired though. Maybe a knock on effect from high volume pull ups or just fatigue from trying to keep tight on front squats.
Lots of progress to come in front squats. Quads are reaping the rewards already!
Onwards and Upwards!
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Push / Pull / Legs by LSG
Push Session
50+ Dips (123kg BW)
• BW x15
• +10kg x10
• +20kg x10
• +40kg x3
• +30kg x5
• +20kg x5
Push Press
• 60kg x5
• 70kg x5
• 90kg 3x5
Bench Press
• 60kg x10
• 100kg x12
Done!
Good session although struggled a bit on the dips tonight. The dips station seemed bouncier than usual, no drama on the lighter stuff but the 40kg set was a bitch to control!
Pecs, tri's and shoulders all felt destroyed off those 3 reps!
Decided not to increase the weights on the sets after.
Push Press felt good, triceps are definitely getting stronger.
Bench Press was powerful and quick, probably good for over 20 reps if going in fresh.
Another week of PPL under my belt and still thoroughly enjoying it as well the atmosphere in the gym!
Onwards and Upwards!
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Push / Pull / Legs by LSG
Pull Session
50 Pull Ups @127kg (in gym clothes)
+Nutsack...
• x10
• x5
+15kg
• 7x5
30 Chin Ups
+15kg
• 5x5
Dumbbell Curl
• 20kg x8
• 22.5kg x8
• 25kg x5
Done!
Now that was hard! Didn't get to use my usual bar so had to use one without knurling, smooth as glass, even with straps I felt like I was struggling for grip.
For a moment I thought I'd have to drop to triples to get through, but just had to get my head down and soldier through the sets of 5.
The lat pull down looked more and more enticing as the session went on lol
Glad I'm sticking to my guns though, I'm sure my lats will thank me later on down the line!
Onwards and Upwards!
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Push / Pull / Legs by LSG
Legs
Front Squats
• 60kg x5
• 100kg 5x5
Rack Pull - from dead stop
• 100kg x10
• 140kg x5
• 160kg x5
• 180kg x5
• 200kg x5
Done!
Didn't really feel up for it this morning, weather's shit, still got a cold and was running late for my 5:48am train! Had to stomp down the road which brought on some killer shin splints.
Anyway got to the gym in end managed to get through it all, didn't get anytime to do any pressing in the end.
Onwards and Upwards!
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Pull Session
50 Pull Ups @127kg
Bodyweight
• x15
+10kg
• x5
+17.5kg
• 6x5
25 Chin Ups
+17.5kg
• 3x5
• 2x3
Bodyweight
• x5
Barbell Batwings
• 20kg 5x5
Dumbbell Curl
• 20kg x8
• 22.5kg x8
External Rotations to finish!
Done!
Volume PR's on Pulls and Chins. Felt powerful today hence the bodyweight x15 rather than the usual 1x10 of recent sessions. Form was a little loose, in fact the weighted ones were better, longer ROM.
The weight itself pulls me into a longer ROM. Also the muscles of the back are stronger than the bi's so I have to drop deeper in order to utilise the power in my lats and upper back.
Take that theory with a pinch of salt as I maybe talking absolute breeze lol but the pull ups felt more powerful the lower I dropped.
Will upload a vid of the 1x15 and first set with 17.5kg.
Enjoyed the batwings, a movement more for posture and shoulder health but still a nice finisher after the main event.
To get the best out of it you have to try and relax the bi's and really squeeze the upper back to initiate the pull. Pulled my elbows all the way back and held the squeeze at the top with the bar touching my chest for 3 seconds on each rep.
Good stuff all round!
Onwards and Upwards!
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