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Thread: Press in HLM

  1. #1
    Join Date
    Apr 2020
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    7

    Default Press in HLM

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    Hi,

    ich created my plan due the template heavy, light, medium as described. I will rotate bench with press focus every week.

    w1 (focus bench):
    H: Bench 5RM, 4x5 backoff
    L: Press 3x5
    M: Incline 4x5

    w2 (focus press):
    H: (Push) Press 5RM, 4x5 backoff
    L: Bench 3x5
    M: Press 4x5 (-5% from Heavy day backoff)

    Questions:
    1. How "heavy" should the light bench in week2 be? Or should it be a light bench day? standard weight should be -10% of the backoff sets from the heavy bench day. Shall i use this light weight also for the bench in the "press week"? It seems that in w2 the bench is tranied to light maybe?

    2. I think also about this optional plan (4 days a week):

    H: Bench 5RM, 4x5 backoff
    L: Press 3x5
    M: Incline 4x5
    saturday: Press 5RM, 4x5 backoff

    But maybe the incline the day before affects the performance of the heavy press saturday too much so that the press is in disadvantage to the bench

    What du you think?

    Thanks

  2. #2
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    417

    Default

    1) Usually the nature of the lift chosen for light day makes it light relative to the main lifts done on the H and M days, but in this case using the BP that will not be the case. So, here you can train it heavy and restrict it by doing something like a 5x5. Weight can then be what you can do with good form for all those sets (Likely in the 80% of a heavy 5).

    2) Yes, incline the day before PR as indicated here may give you issues.
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  3. #3
    Join Date
    Apr 2020
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    Default

    Thanks.

    1. what do you mean with: Likely in the 80% of a heavy 5? Can i use for the press week (2) light day the same weight as in week 1 heavy day for BP or -20%?

    w1 (focus bench):
    H: Bench 5RM, 4x5 backoff
    L: Press 3x5
    M: Incline 4x5

    w2 (focus press):
    H: (Push) Press 5RM, 4x5 backoff
    L: Bench 5RM, 4x5 backoff
    M: Press 4x5 (-5% from Heavy day backoff)

    2. This is also my opinion to andy bakers method to come again on saturday to the gym and only do press. Maybe alternativ bench + press week by week is a better option.

    Then it is also better in week1 to do Press 5x5 instead of 3x5?

  4. #4
    Join Date
    Dec 2014
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    New York, NY
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    Your 1wH would generally have back offs of around 5% less. The w2L will vary a bit since you are only doing it once that week and the 5x5 will naturally restrict the weight you can use with good form. You will have to feel it out, but starting around 80% of w1H 5RM is a good place to start. Based on how easy/hard that is, you can adjust up/down.
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  5. #5
    Join Date
    Apr 2020
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    Default

    Is it also better in week1 to do Press 5x5 instead of 3x5?

  6. #6
    Join Date
    Dec 2014
    Location
    New York, NY
    Posts
    417

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    starting strength coach development program
    I generally like 15 total reps for light days as a starting point.
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