Bench/Dips/Press

[Mike C]

Is there a viable program for presses using a three day split like this - similar to how some people program their pulls (deadlift/chins/cleans)?

I'm trying to bench a little less frequently to save my shoulders, and for some reason, lately I've been obsessed with getting dips in my program, too. I'm just worried my press work load will be too light.

Someone mentioned Pendlay's 5x5 in another forum.

Thoughts?

[Andy Baker (KSC)]

What are you trying to accomplish with your training? Be as concise as possible please.

[Mike C]

Be as strong as possible without destroying my shoulders, using a 3 day workout schedule. The way I see it I have 3 options: Texas Method (I'm not a huge fan of an entire week of super light benching) , Press twice a week/Bench once, or this bench/press/dip split.

Right now my bench is 230 x 5 at a BW of 169. The problem in going higher tends to be shoulder soreness that causes me to reset or take a week off here and there. So, I'm hoping I can keep increasing my lifts but reduce the amount of time I spend lifting heavy with the bench (i.e. less workload in the bench, but still getting stronger in that lift).

[Rob Waskis]

I've had success with Starr's H/M/L with Bench/Incline/Press. Dips might work as the Medium exercise.

[Andy Baker (KSC)]

I've had success with Starr's H/M/L with Bench/Incline/Press. Dips might work as the Medium exercise.

Dips are really an assistance lift....for the most part.

Its actually HLM and it should go Bench/Press/Incline....and yes that particular program works very very well. We use it all the time.

[Rob Waskis]

Sorry about the typo (H/M/L vs. H/L/M). I've actually been playing around with this method quite a bit recently and have been rotating my exercise intensity through the workout instead of throughout the week.

When I first began experimenting with this, my first workout was heavy squats, incline (medium press), then snatch (light pull). Next workout was front squats (light), bench (heavy), and cleans (medium). Last workout was medium squats, press (light), deadlifts (heavy). I found this allowed me to get through the workouts quicker.

I've since been toying with more strongman stuff, substituting stones for the snatches and log push press for incline bench.

How do you use H/L/M?

[Andy Baker (KSC)]

Squat -HLM

Bench-Press-Incline

Deadlift-Snatch-Clean

Sometimes a little differently but that is a basic template

[Rob Waskis]

Do you always work up to a set of 5 for a heavy effort?

[lastditch]

KSC, how do you typically program the sets on the upper body lifts. For example are these ramped to a top set of do you use sets across?
Thanks for your time.

[Andy Baker (KSC)]

Do you always work up to a set of 5 for a heavy effort?

You mean, do we always use 5's on heavy day??

[Andy Baker (KSC)]

Bench Presses are usually sets of 3-5, presses are usually 5's, and Inclines are either 5's or higher reps of 8-10.

[Rob Waskis]

You mean, do we always use 5's on heavy day??

Wow, that was a poorly worded question on my part.

For your work sets on heavy days, what do you typically do (1 set of 5, three triples, rotate between different schemes, etc.)? I use a Starr-inspired ramping 5 x 5, but have stalled on my press and bench this week, so I'm looking for other options.

[Andy Baker (KSC)]

Wow, that was a poorly worded question on my part.

For your work sets on heavy days, what do you typically do (1 set of 5, three triples, rotate between different schemes, etc.)? I use a Starr-inspired ramping 5 x 5, but have stalled on my press and bench this week, so I'm looking for other options.

Most of the time it is 5's but you could certain do anywhere from 1-5 reps. This model is incredibly variable which is both a positive and a negative

[Rob Waskis]

So essentially anything one might do on intensity day for TM is applicable for a heavy day of H/L/M.

[Andy Baker (KSC)]

So essentially anything one might do on intensity day for TM is applicable for a heavy day of H/L/M.

Pretty much.

[Mike C]

BTW...I tried the Bench/Dip/Press split last week - not a fan. It's not terrible, but I think I'll stick to a bench/press combo.

[Andy Baker (KSC)]

Isn't that what I recommended??

[Mike C]

Isn't that what I recommended??

Experience reigns supreme.

Had to give it a try myself before making a final decision.