faq question

Discussion in 'Strength & Conditioning Discussion' started by seau45, Jun 29, 2010.

  1. seau45

    seau45 Proceed in my direction brosef

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    Three day Pull/Press/Squat split:

    Day one: Deadlifts
    Deadlifts 5X5
    One or two deadlift assistance exercises
    Upper body pull exercise (eg. BORs or pullups)

    Day Two: Bench
    Bench Press 5X5
    One or two bench press assistance lifts

    Day Three: Squats
    Squats 5X5
    Front Squats 3-4X6
    Whatever ham/lowback/quad assistance you
     
  2. paolo27th

    paolo27th Black Belt

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    You gained 15lbs of muscle in 7 weeks? Are you sure?
     
  3. LZD

    LZD Purple Belt

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    That's correct. I have switched to this method also, except that I do Squats as assistance on the Deadlift day, because I like squatting twice each week, and I do some of my assistance on different days, and BORs twice a week as well. A bit like in that article Urban wrote. For example I do:

    Deadlift
    Squat
    Close-grip Bench
    BORs


    A discussion we could have is how PPS compares to other programs like SS and BS5x5. Possibly slower gains I am guessing, but possibly easier on the body in some ways?
     
  4. seau45

    seau45 Proceed in my direction brosef

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    i was 6'0 and 160 pounds the first day.i was 175 today and it seems to be mostly muscle i dont feel like i have gained fat.i certainly look more muscular
     
  5. paolo27th

    paolo27th Black Belt

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    You`d have to know your previous and current bf% to actually know. 15lbs of actual muscle in 7 weeks is pretty much impossible tho. Out of curiosity, have you taken any creatine?
     
  6. seau45

    seau45 Proceed in my direction brosef

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    yeah i take creatine on workout days.it really helps me get through my workout.i use synthatrex xtreme.maybe your right its the water weight lol
     
  7. DrBdan

    DrBdan Something clever

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    It doesn't necessarily have to be Mon/Wed/Fri as long as it's three days/week with a day off between lifting days. e.g. Mon/Thurs/Sat, Tues/Thurs/Sun would also work. Sound like you've been making good progress so I wouldn't change a thing.
     
  8. turbozed

    turbozed Red Belt

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    Just a note...

    It's not likely at all that you've gained only muscle in the past 7 weeks. Muscle growth is almost always accompanied with added fat, connective tissue, and water weight. Even though you might look more muscular now, that doesn't mean it's all muscle. You might even be the same % body fat while looking more muscular.
     
  9. Morganation

    Morganation Brown Belt

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    Glad to hear that you are doing good.I am doing the same routine and I am having great success as well.Keep it up.
     
  10. seau45

    seau45 Proceed in my direction brosef

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    so basically its ok to only bench and squat and deadlift once a week?
     
  11. ronin0352

    ronin0352 Lift, Eat, Sleep, Repeat

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    If you're a beginner, you should probably be doing a different program such as SS where you do the exercises more often and progress faster. If you've been training a while and cannot handle the progression of a beginner program, then PPS is an excellent choice IMO.
     

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