Press Complexity

[daniel_ponzo]

Having just read Rip's article on MED, I'm concerned my programing, specifically for the press may be too complex. I would like some feedback from the audience.

I'm a Male; 5'6", 200 lbs, 39 years old.

Adding 5 lbs on the Squats Monday and Friday.
Adding 2.5 lbs per week on the pressing movements
Adding 5 lbs weekly to Monday's Volume Pull and Friday's intensity pull




M
Squat 3X5
Narrow BP 3X10
DL 3X5

T
Press 5X5
DB Incline 5X5
Pullups 5 X 10

W
Squat 3 X 5 (@85% of Monday)
Press 6 X 3 EMOM

Th
Press 5 Singles
Weighted Pullups 3X5

F
Squat 3X5 (+5 lbs from Monday)
DB BP 5X5
Deadlift 1X5

Very Respectfully and Semper Fidelis;

Danny

[Mark Rippetoe]

Depends on your numbers for the lifts, and your level of training advancement.

[Erik Y]

Unless you’ve been pressing a lot longer than you’ve been squatting, since you’re still adding ten pounds per week to your squat, you probably don’t need to be training five days a week or doing four different pressing movements in four different rep ranges. I’m also curious why you aren’t doing a regular barbell bench press at any point during the week.

[daniel_ponzo]

Sir; Thank you very much for your reply.

I'm an intermediate. I completed my NLP in the fall of 2014. I'm doing an LP on my squat because I had to cut back on volume and intensity due to an adductor injury last fall.

Last squat session was 380 X 5 X 3
Pressing 195 for singles and 165 for 5X5
Last DL was 355 X 5 X 3 volume and 405 X 5 on my intensity day.

I've had some chronic pain in my left shoulder when I flat bench, so I mostly supplement with higher volume DB flat and incline bench presses and narrow grip flat bench.

Goals for 2020: Squat 500. Press 225. Maintain a solid USMC PFT (260 points or higher)

[Cody Annino]

Hi Daniel,

Your entire program does indeed have a great deal of needless complexity... lots of junk volume here.

I'm also going to assume that since you're a Marine, you are probably doing a whole bunch of weekly PT and Running as well. Keep in mind, that this will generate a whole bunch of extra fatigue that needs to be accounted for when structuring your program.

This article will help you with structuring your programming for the upper body lifts: Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

[daniel_ponzo]

Hi Cody;

Thanks for the reply.

I appreciate the help and will read the article.

Hi Daniel,

Your entire program does indeed have a great deal of needless complexity... lots of junk volume here.

I'm also going to assume that since you're a Marine, you are probably doing a whole bunch of weekly PT and Running as well. Keep in mind, that this will generate a whole bunch of extra fatigue that needs to be accounted for when structuring your program.

This article will help you with structuring your programming for the upper body lifts: Intermediate Programming for the Upper Body Lifts | Nick Delgadillo