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  1. #831
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    Jun 2016
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    Michigan
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    • starting strength seminar june 2022
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    I'm in awe of your press. I'd be happy with a single at 200, and you're doing almost 5 reps. Well done!

  2. #832
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Thanks Irongeek,

    A few years ago I put a lot of effort into increasing my press. At the time there were a few other members on the board with a similar press and we had a year long race to a 275 press. I got to 250 or so and kind of stalled out there mid year, then decided to focus on the bench since I was going to enter another comp. Anyways my press strength has always stuck with me and allowed me to build it back fairly quickly when I haven't done it in a while.

    Also, the press is a very technical lift. I do the press 1.5 or press 2.0. Lock the knees then drive, and I mean drive it off the chest as hard and fast as possible. Good technique will give you another 20 pounds or so.

    Warm up - 500M row in 1:56

    Deadlift - Had some pain in my right hip/leg today so didn't know how DL's would go. By the end I had no more pain. weird - This has happened twice recently albeit in another area.
    155-5
    265-3
    375-1
    440-1
    484-2 - The plan was to do a single, then a back off set but the weight moved well today so I did a double
    419-5 - Back off set - A few reps left in the tank - will bump up next week

    Shrugs
    375-12,12

    Snatch grip high pulls for the trapz
    177-10,10,

    Dumbbell incline bench at 40 degrees
    65-10
    85-10
    105-8 - Fatigued out on these. I started with 65's today instead of 50's so maybe that changed things

    Dips
    BW-5
    BW+25-10,10,

  3. #833
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    Jun 2016
    Location
    Michigan
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    Quote Originally Posted by skid View Post
    Thanks Irongeek,

    A few years ago I put a lot of effort into increasing my press. At the time there were a few other members on the board with a similar press and we had a year long race to a 275 press. I got to 250 or so and kind of stalled out there mid year, then decided to focus on the bench since I was going to enter another comp. Anyways my press strength has always stuck with me and allowed me to build it back fairly quickly when I haven't done it in a while.

    Also, the press is a very technical lift. I do the press 1.5 or press 2.0. Lock the knees then drive, and I mean drive it off the chest as hard and fast as possible. Good technique will give you another 20 pounds or so.
    Thanks for the info, Skid. I've been putting a lot of emphasis on my bench over the last 6 months. Time to switch it up to the press!

  4. #834
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Quote Originally Posted by irongeek View Post
    Thanks for the info, Skid. I've been putting a lot of emphasis on my bench over the last 6 months. Time to switch it up to the press!
    Just do the press 1st before benching. I've felt for me at least, that the bench can drive the press numbers upwards, but not vice versa. So keep benching as well!

    Yesterday
    DB Curl marathon - 50-10 in 5 pound drops, 6 reps each weight.

    Today
    Warm up - 500M row in 1:59

    Squat
    Bar-5
    155-5
    265-3
    375-1
    458-2 - Heavy work set
    469-1 - Heavier work set
    287-15 - Back off set

    Calf raise
    199-12,12,

    Bench
    Bar-10
    155-5
    265-1
    330-2 - Heavy work set
    343-1 - Heavier work set
    287-5 - Medium back off set
    243-12 - Light back off set

    BB Row
    Bar-10
    177-10,10, - Lumbar area's a little sore from these. I hurt my back a few weeks ago with these. Hope it doesn't bother me tomorrow...

    DB Curl
    30-10

  5. #835
    Join Date
    Jun 2019
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    873

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    Quote Originally Posted by skid View Post
    Just do the press 1st before benching. I've felt for me at least, that the bench can drive the press numbers upwards, but not vice versa. So keep benching as well!
    Great tip, Skid! That makes sense, as I do my press before my bench on Intensity Day, but seem to already know that if I reversed the efforts that the press would not be successful.

  6. #836
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    No Worries Bill! I'm doing presses alone now in my Wednesday workout. I'm now doing a different press variant each training day. I'm finding this easier on my shoulders than steady flat benching, and a little more interesting doing the different variations. If I was training for a comp I would do things differently, but I'm not so might as well have some variety.

    Warm up - 500M row in 2:02

    Overhead press
    Bar-10
    155-3 - Warm ups
    223-1,1, - Heavy Single
    201-5 - Heavy back off set
    189-8 - Light back off set

    Chins - BW + 35 lbs
    Overhand-4
    Underhand-5,5, Dropped the neutral grip and did an extra underhand set for more bicep action.

    DB flies - New exercise - I'm dropping the pullovers since they bother my elbows. Starting light as per usual
    15-7
    25-10,10, Right deltoid hurt a bit despite the light weight. Second set the pain disappeared
    35-10 - Stopped here even though the weights felt light

    Curls
    DB 30-10 - warm up
    EZ curl - 110-8,8,10 - added 10 pounds to the bar from last time. Keeping these relatively strict

    Ab wheel-10 - Could have done a few more but didn't

    GHR-5,
    Blue Band-12 - I'm really feeling these in my hammies.

  7. #837
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row

    Deadlift - felt tired today; its been a long week... Surprised the DL's went as well as they did. was only going to do a top single but did a double since the 1st rep went well
    155-5
    265-3
    375-1
    440-1
    491-2 work set
    425-5 back off set

    Shrugs
    381-12,12

    Snatch grip high pullz
    183-10,10,

    Dumbbell incline press @ 40 degree incline
    65-10
    85-10
    105-11 Amrap without a grind rep

    Dips
    BW-4
    35-7,10 Still not pushing these too hard - Should have warmed up more for my first set. Second set felt much better.

  8. #838
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    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row in 2:01

    Did the dumbbell curl marathon Saturday

    Today

    Squats
    bar-5
    155-5
    265-3
    375-1
    485-1 Heavy single - 4 red wheels!
    418-3 - Heavy back off set - was going to do 5 but stopped early as I didn't want to push things too hard after the single. Will try again next week
    287-10 - light back off set - Again, could have done more but will conserve some energy.

    Calf raise
    199-13,13,

    Bench
    Bar-10
    155-5
    265-1
    308-1
    345-1 - Heavy single - moved fast - happy with that!
    288-6 - Heavy back off set
    243-12 - light back off set

    Barbell row
    Bar-10
    183-10,10,

    DB curl
    20-10 warm up
    35-12 work set - arms still tired from Saturday's curl session.

  9. #839
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Warm up - 500M row

    Press
    Bar-10
    155-3
    225-1,1, Heavy single - These went good but...
    203-1,1, - Heavy back off - For some reason I totally weakened out on these lighter weights. Did 5 reps with a similar weight last week
    181- 5, - light back off - Same with these, 3 reps less than last week.

    Chins
    BW warm up - did a few reps to warm up
    BW + 35lbs
    OH-4,
    UH-5,5,

    DB Flies
    25-10,
    40-10,10, - Really starting to like these.

    Curls
    DB 30-10 warm up
    EZ Curl bar
    110-10,10,

    Ab wheel - 12

    GHR
    BW-5
    Green Rogue band-10

  10. #840
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    starting strength coach development program
    Warm Up - 500M row

    Deadlift
    155-5
    265-3
    365-1
    440-1
    502-1 Heavy single - Was going to do 496 but was so close to 500 I decided to bump it up. Have to keep my deadlift ahead of my squat!
    430-5 - Back off set

    Shrug
    385-10,10,

    High Pull Snatch grip
    188-10,10,

    Incline DB press at 40 degrees
    65-10
    85-10
    105-9

    Dips
    BW-6
    45-6,10, Second set is always easier for some reason

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