Programming the Press

[Bradley Gish]

Trying to tweak my Press programming to drive it up. Was wondering if I could get another set of eyes on this. Press template for someone who doesn’t bench( pec tear).

Mon
3x5( 5% less than Wed back off sets)

Wed
1x3/4x5

Fri
Incline Press
2x8( backoff 5% for 2nd set)
LTE 3x8

[wsmoran]

Age? Weight? Workset weight on the press? Training history? Please provide this info as we have no way of giving a viable answer without this. Any other useful info you may have as well.

[Bradley Gish]

Age? Weight? Workset weight on the press? Training history? Please provide this info as we have no way of giving a viable answer without this. Any other useful info you may have as well.

35
6’0
230

All time best PR 202.5. Current work sets are low 160’sx5s. Doing my light day press on Monday because that’s my squat day, and would like to train my heavy press for the week while fresh. Currently progressing the Sq and DL by training them just once a week. Tried this for a while with the press as well, but it started to grow stale. So this is kinda sorta like a HLM template, or, light/heavy/assistance. However you want to look at it. Planning to use a rotating LP for the incline Press on fri. Going to start with a single set of 8 reps plus one back off, then I’m just going to run out the reps. Fri is also my DL day, so I don’t want be spending a lot of time doing a shit ton of volume for the Incline. Same thing with the top set on my heavy press day. I’m going to keep ramping the intensity up until that triple becomes a double, then eventually a top single.

[Bradley Gish]

After a few weeks, I’m pretty sure that the extra volume from the light press/ incline isn’t helping me, and may actually be detrimental. Going back to getting my Press intensity/volume/assistance all in the same day.

[VNV]

Ever tried 5x5 volume on Monday, and 3x3 intensity on Friday? Increase volume one week and intensity the next, in 2.5# incrs.

Seems to be providing slow but steady progress for me. Just broke past an earlier 5RM with a 3x3 RM.

[Bradley Gish]

Although I’ve used volume/ intensity schemes programming the press, I have not tried this approach. I’ll keep it in mind.