Hi,
so I want to make sure that I’m doing enough pulling in my routine, I’m actually much more interested in pulling excercises, this is a breakdown of my workots.
The number of reps sometimes is higher than the simple sets x sets math because I’m also counting the warmup sets. For 5/3/1 main lifts I’m doing an average of reps:
DAY 1:
-OHP 5/3/1: around 25 reps, pushing
-Dips 5x5: 30 reps, pushing
-Cable cross 5x10: 50 reps, pushing
-band pull aparts: 70-80 reps, pulling (?)
-face pulls: about 60 reps, pulling
+100 band pull aparts before going to bed
TOTAL: 105 reps pushing, 60 reps pulling, 170-180 band pull aparts
DAY 2:
-Deadlift 5/3/1: around 25 reps, pulling
-Snatch Grip DL 5x10: 50 reps, pulling
-Kroc Rows x2: 35-40 reps, pulling
+100 band pull aparts before going to bed
TOTAL: 110-115 reps pulling, 100 band pull aparts
DAY 3:
-Push Press 5/3/1: around 25 reps, pushing
-Dips 5x10: 55 reps, pushing
-Behind the Neck Press 5x10: 50 reps, pushing
-band pull aparts: 60-70 reps
-chinups: 50-60 reps
+100 band pull aparts before going to bed
TOTAL: 130 reps pushing, 160-170 band pull aparts, 50-60 reps pulling
DAY 4:
-Front Squat 5/3/1: around 25 reps, pushing
-Back Squat 5x10: 50 reps, pushing
-Romanian Deadlifts 5x10: 60 reps, pulling
+100 band pull aparts before going to bed
TOTAL: 75 reps pushing, 60 reps pulling, 100 band pull aparts
+once a week I do farmer walks and once a week overhead carries at the end of the workout + abs twice a week (mostly leg raises)
WEEKLY TOTAL: 310 reps pushing, 280-290 pulling, 520-550 band pull aparts
not 100% sure if band pull aparts are considered a pulling movement, I think they are but I seem to recall someone mentioning them being like a pushing movement for the rear delt.
goes without saying that snatch grip dls, kroc rows and romanian deads are on average much heavier than bodyweight dips, cable cross and back squat