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Legs/Push/Pull Critique

I am looking for advice on a Legs/Push/Pull Split routine I found on deepsquatter.com http://www.deepsquatter.com/strength/archives/manrodt4.htm

I was thinking of versioning it to something like this:

Legs
-Squats
-Good Mornings: 3 x 8
-Reverse Lunges: 3 x 10
-Calves

Push
-Bench
-OH Press: 3 x 8
-Lat Raises: 3 x 10
-Weighted Dips: 3 x 8
-Skull Crushers: 3 x 10
-Sit-ups: 3 x 10

Pull
-Deadlift or Rack Pulls
-Weighted Pullups: 3 x 8
-DB Rows: 3 x 10
-Curls
-Reverse Crunches: 3 x 15

Then rotate the rep ranges on bench, squat, and dead like this:
-3 x 8 for 3 weeks
-4 x 6 for 3 weeks
-5 x 5 for 3 weeks
-work up to a heavy triple for 2 weeks
-Deadlift/rack pull would only be 1 heavy set for all weeks

I would appreciate any advice from experienced lifters.

Background: I have spent the last 10 months doing the advanced novice progression from Practical Programming and Madcows 5x5. I had good results on those programs (strength mainly), but squatting AND heavy pressing 3x per week has been draining.

Stats:
170lbs
Bench: 250
Squat: 290
Deadlift: 340

Goals: Combination of strength and size.

Thanks for your help.

ok. not sure if link was working. here it is again:

www.deepsquatter.com/strength/archives/manrodt4.htm

Sounds mostly reasonable.

  1. If I’m going to pick one row, it’s either the two handed cable row or a chest supported two handed dumbbell row. That way you can focus on the scapular retraction.

  2. I prefer anti-rotational core work, see the most recent Gentilcore or Robertson article. Avoid unhealthy l-spine flexion. Hits more muscles.

  3. Why only 1 set of deadlifts? Seems like a waste of time to load up 300 pounds for one set.

For me, 1 set of heavy deadlifts per week does the job nicely. I typically work up to 1 heavy set so something like:

185 x 5
225 x 5
255 x 5
265 x 3

Then

300 x 5 for example.

To do 300 x 5 x 3 sets would wreck me.

But if you know a good scheme, I am open to suggestions.

I dunno, i guess I just do less
“warm up” volume

I was doing rack pulls below the knee today:

135x5
225x4
275x2
315x2
355x4x6

u need more pull volume compared to push, u do not want to over develop your chest i learned this the hard way, it fucks your shoulders alot. Im imporving it through one day dedicated to back and one back movement on leg days, i suggest one more pulling exercise like finish with high rep barbell rows.

Good deal. Thanks guys. I appreciate the advice.