Wednesday Light Day Pressing Progamming Wednesday Light Day Pressing Progamming

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Thread: Wednesday Light Day Pressing Progamming

  1. #1
    Join Date
    Sep 2020

    Default Wednesday Light Day Pressing Progamming

    • starting strength seminar april 2021
    • starting strength seminar june 2021
    • starting strength seminar august 2021
    So I started with LP alternating A and B work outs adding 5lbs a work out for Bench and Press. First MED change was to switch to 2.5lbs a work out, second was to switch from 3x5 to 5x3. Due to wanting to prioritize Bench for a 1000lb Club attempt I'm doing Bench Monday/Friday with a Max set at 1x3 and two back off sets at 2x5. My question is how to program for Press progression only doing it on Wednesday.

    Should I:
    A) Continue adding to a top set and add volume with back off sets.

    B) Deload to 3x8 and increase intensity by changing set/reps i.e. 3x8, 4x6, 5x5, 6x4, 8x3 then work my way back up in a rolling LP style?

    27 y/o Male
    5' 6"

  2. #2
    Join Date
    Dec 2014
    New York, NY


    Seems like you have moved to an HLM for upper body at this point. With BP as you focus, the PR doesn't have to be light on Wed. It will by default be lighter than the BP. You can therefore have a heavy PR day Wed with top sets. You can also add a half session for the PR on Sat that is light/medium for 3-4 sets of 5 at about 5-10% less than Wed.
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