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  • Posted On: 10-07-19, 9:36 pm (EDT) #1

    Personal PPL program

    October 7, 2019, 9:36 pm

    Hey Scott,So I’m on a PPL program, I’m a high school football player (16) so my lifting sessions happen after school and practice. So an example push workout isBarbell Bench Press 8x8x8x8x5x1+(6total sets)incline Dumbell press (6x8)OHP (8x8x8x8x5x1+)leaning lateral raises (6x6)dips 6x8one hand Tricep Dumbell extensions 6x6**done in orderMy triceps are under developed in my opinion and I don’t know how to make them bigger. I think putting them at the beginning would make them better but I also want to alternate so I make everything bigger so like one day have triceps first and another chest. I feel I wasted my newbie gains following bad advice because I didn’t find your channel yet.

  • Posted On: 10-07-19, 11:50 pm (EDT) #2

    Personal PPL program

    October 7, 2019, 11:50 pm
    Posted by: jlturnervi

    Hey Scott,So I’m on a PPL program, I’m a high school football player (16) so my lifting sessions happen after school and practice. So an example push workout isBarbell Bench Press 8x8x8x8x5x1+(6total sets)incline Dumbell press (6x8)OHP (8x8x8x8x5x1+)leaning lateral raises (6x6)dips 6x8one hand Tricep Dumbell extensions 6x6**done in orderMy triceps are under developed in my opinion and I don’t know how to make them bigger. I think putting them at the beginning would make them better but I also want to alternate so I make everything bigger so like one day have triceps first and another chest. I feel I wasted my newbie gains following bad advice because I didn’t find your channel yet.

    @jlturnervi I wouldn't necessarilly put your triceps training in before your chest training, but there might be other things we can do.

     

    For example, I'd suggest sticking with bigger triceps movements to get the most bang for your buck - the dips are good, but maybe instead of a single-arm dumbbell triceps extension you could do a regular powerbomb (dumbbell overhead triceps extension) so you can overload more. Maybe a pushdown in there somewhere too?

     

    Granted you don't need to do everything on one day - how often are you training triceps at the moment? Twice per week with your Push days? Maybe you could add in an arm day as well?

  • Posted On: 10-08-19, 9:31 am (EDT) #3

    Personal PPL program

    October 8, 2019, 9:31 am

    I hit push twice per week this is my split

     

    Monday:Legs

    Tuesday:Rest

    Wednesday:Push

    Thurday:Pull

    Friday: Gameday

    Saturday:Push

    Sunday:Pull

    Yeah I do Tricep pushdowns and I started implementing Powerbombs into my workouts over the past week. Another problem I feel one delt is smaller. I think it’s because I had surgery and had to do physical therapy for my shoulder so I think the other is lagging.

  • Posted On: 10-08-19, 9:48 am (EDT) #4

    Personal PPL program

    October 8, 2019, 9:48 am

    Also do my style workouts what do you recommend for sets i typically do six sets for two exercises and 5 for three exercises per exercises

  • Posted On: 10-09-19, 5:14 am (EDT) #5

    Personal PPL program

    October 9, 2019, 5:14 am
    Posted by: jlturnervi

    I hit push twice per week this is my split

     

    Monday:Legs

    Tuesday:Rest

    Wednesday:Push

    Thurday:Pull

    Friday: Gameday

    Saturday:Push

    Sunday:Pull

    Yeah I do Tricep pushdowns and I started implementing Powerbombs into my workouts over the past week. Another problem I feel one delt is smaller. I think it’s because I had surgery and had to do physical therapy for my shoulder so I think the other is lagging.

    @jlturnervi Why do you only have one leg session per week? Is game day your second leg session?

     

    That's great that you already added the powerbombs! Yes your set range sounds great and as for your shoulder, just work on doing more unilateral work if you can - single-arm lateral raises or dumbbell presses for example. Just let that less developed side dictate the amount of weight you use and the amount of reps you do then match it with your stronger / more dominant side!

  • Posted On: 10-09-19, 7:40 am (EDT) #6

    Personal PPL program

    October 9, 2019, 7:40 am

    I only hit legs once a week because

    1. I stay in that squated down position all the time at practice at linebacker

    2. It’s my most dominant muscle group I squat 365lbs so I’m don’t feel that is where all my work is necessary needed cause I hit legs all practice

  • Posted On: 10-10-19, 4:54 pm (EDT) #7

    Personal PPL program

    October 10, 2019, 4:54 pm
    Posted by: jlturnervi

    I only hit legs once a week because

    1. I stay in that squated down position all the time at practice at linebacker

    2. It’s my most dominant muscle group I squat 365lbs so I’m don’t feel that is where all my work is necessary needed cause I hit legs all practice

    @jlturnervi Oh that makes sense then man! You must be making all kinds of leg gains then, keep it up!

  • Posted On: 12-01-19, 9:40 am (EST) #8

    Personal PPL program

    December 1, 2019, 9:40 am

    Scott,


    I've been continuing lifting and football season is now over and I want to know how to program deadlifts and cleans into my split.

    Monday:Push

    Tuesday:Pull

    Wednesday:Leg

    Thursday:Push

    Friday: Pull

    Saturday:Leg

    Sunday:rest 


    Also what sets and reps should I use for deadlifts and power cleans


  • Posted On: 12-05-19, 3:58 pm (EST) #9

    Personal PPL program

    December 5, 2019, 3:58 pm

    Scott,


    Have you seen my post with my split and inquiries about deadlifts and power cleans? I have another question as well. Members of my gym and another personal trainer friend hags recommended to help build my bench press  doing push ups throughout the day. Such as in between rounds of COD or during commercials. As a teen is this a good idea?

  • Posted On: 12-07-19, 9:21 am (EST) #10

    Personal PPL program

    December 7, 2019, 9:21 am

    Scott,


     Also I Have considered Nuclei Overloading my rear delts is that a good idea even though I'm a young lifter also if i were how would I go about doing it.

  • Posted On: 12-07-19, 2:03 pm (EST) #11

    Personal PPL program

    December 7, 2019, 2:03 pm
    Posted by: jlturnervi

    Scott,


     Also I Have considered Nuclei Overloading my rear delts is that a good idea even though I'm a young lifter also if i were how would I go about doing it.

    Hey man!


    I am doing my best to help you, but I have to give my time to my PLATINUM+ members first.  With so many members I just don't have the time to check every post so I created a PRIVATE FORUM for platinum+ members in which I guaarantee a response within 24 - 48 hours.


    I would love to help you with all three of your above questions and we can easily adjust and continue to adjust your programming over the next 3 - 4 weeks of your training.  But I would need you to upgrade and post in the private forums so I can dedicate the proper time needed.


    Please let me know as soon as you do and we will create a forum thread just for you and get you on track.  The private forums are located at the top of the @forums page.  I will see you there! 😁

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