Critique my workout routine

[frawnz]

Let me start by explaining my goals. I have some upcoming PT requirements for job applications that include max pushups, pullups and situps. I've tried to alter my current strength routine to focus more on an endurance based workout for those specific exercises. My pullups are pretty solid right now, but my pushups and situps are my weak spot as far as the PT testing is concerned, so most of my focus is going to be on increasing my endurance on those activities.

For pretty much everything else, I'm sticking to my 3 sets x 10 reps, with the exception of deadlifts with heavy 5x5s. Any other exercise I have listed at 5 sets is going to be with low resistance to build endurance.

Any comments/suggested changes would be much appreciated. I tried to balance things out so I'm not overtraining with the pushups/pullups.

[D7M]

What are you testing for, military?

How long till the test?

what are your numbers now?

[frawnz]

For law enforcement. I've probably got about 3 months before my PT test.

Current stats are as follows:

Pullups: 10ish
Pushups in a minute: ~35
Situps in a minute: ~35

I already meet the maximum score on pullups, but I'm mid-low range on both pushups and pullups. I've always had a hard time with pushups, or just chest strength in general. I don't really do situps, so I'm hoping I will see significant gains quickly once I start training them often. I'd need 50+ pushups in a minute and 43+ situps in a minute to max out on points there. The last test is on the 1.5 mile, and I fall in the midrange for scoring currently, but with 3 more months of running, I am confident I can get to the 2nd highest tier fairly easily (sub 12:20). To achieve max points on the 1.5 I'd need to pull a sub 10:48, so I'm going to write that one off and settle for one tier down. If I can add a few more pullups, and then get my pushups and pullups to those max tiers, I will end up with 15/16 possible points, which would make me happy.

[D7M]

Oh, LE...sorry I can't help you out.

Kidding, kidding

What's the pull up requirement?

Why settle for anything (ie, your run time). 1.5 miles is nothing. You should be able nail that.

I guess it depends on several factors (if you're willing to sacrifice some lean mass to advance your career in LE) but you might consider changing the way your work out for the next few months.

I don't know if LE is anything like the military, but if it is, your PT score is important.

Bottom line is if you want to run faster, do more pullups, sit ups or push ups, the only way to get better at them is to do them...ALOT of them.

[GoNoles99]

I'd say to watch what you eat and try to lose some BF, that will make all 4 of those exercises easier.