Deadlift and Bench once per week?

[GripAU]

Dude, you are like a clone of myself. I'm Aussie, 5'11.5-6', 95kg and lifts are bench- 77.5 this wed, press 52.5 this mon, squat (reset 10% from max) is 95 this mon. you got a lot on me on deads though, most i've ever tried is 100kg x 5, will attempt 110 x 5 this week with confidence. Check out my log. How about a friendly competition?!

[timt]

Borrow some ideas from madcows 5x5 or just do that program. The setup is:

Monday:
Squat
Bench
Row (or swap out for clean)

Wed:
Light Squat (could just do regular if you wanted to)
Press
Dead

Monday:
Squat
Bench
Row (or swap out for clean)


However in madcows you only increase the lifts weekly (by 2.5% IIRC) and you only do 1x5 at your max weight (and 4x5 with each set ramping up to your max for a total of 5x5) where as SS you do 3x5 at the top and your warm-up sets are strictly for warm-up. If you think your in the middle of these two programs than i would try just applying the SS rep/set amount to the template above and see how that works.

[timt]

Ops, re-read original post and read how you want to focus on press, If you swap them around you pretty much got the same program you outlined in your OP so nevermind.

[Squatson]

I would keep alternating the two pressing movements and do cleans on M, back extensions (or good mornings) on W, and deadlift on F.

Microloading and patience are key with the press. I stalled when I got to 135, reset and microloaded, blew past it.

Form on the press is also important, which breathing technique are you using? I find that when I take it out of the rack and get the first rep up on one breath, and then START at the top for the remaining 4 reps it is a lot easier.

[aussieluke]

Microloading and patience are key with the press. I stalled when I got to 135, reset and microloaded, blew past it.

Form on the press is also important, which breathing technique are you using? I find that when I take it out of the rack and get the first rep up on one breath, and then START at the top for the remaining 4 reps it is a lot easier.

yeah I will reset on Monday to 50kg and microload 1kg at a time

I really would like to try benching only once a week for a while, just to see how it goes. Shoulder is right on the edge of being painful today after yesterdays workout. I don't want to push my luck with it.

As for press form, I take the bar from the rack with an elbows up front squat type rack position, and the bar on my delts. I take a breath and lower the elbows so the bar is in front of me and start the first rep, then like you I take a breath at the top for each rep after that.

[aussieluke]

Dude, you are like a clone of myself. I'm Aussie, 5'11.5-6', 95kg and lifts are bench- 77.5 this wed, press 52.5 this mon, squat (reset 10% from max) is 95 this mon. you got a lot on me on deads though, most i've ever tried is 100kg x 5, will attempt 110 x 5 this week with confidence. Check out my log. How about a friendly competition?!

Hi mate, yeah I'll start a log this week and see how we go!

[timt]

Also make sure your pushing out with your stomach (like with the squat, you want to take a big breath of air into your belly and hold it in) and your squeezing your glutes together as hard as you can. Always helps me with the press.