Reply With QuoteWe do not use the strict press. Just do what Starr recommends.
Member
Finer points of Strict Press programming
Hi all,
I have recently fallen in love with the Strict Press and am wanting to program the movement as best I am able.
I have run (for six weeks) a set-up based on Bill Starr's recommendations, lifting on both days presently available to me.
Saturday:
- 3 to 6 sets x 3 reps then 1 back off set of 10.
- Load progresses when 6 x 3 is achieved.
Tuesday:
- 3 sets x 5 reps then 1 back off set of 10.
- Increasing 1kg (2 pounds) weekly at the moment.
Before I get to my questions, my stats:
- age 36
- bodyweight 81kg (wanting to increase to about 85)
- squat 160, bench 120, deadlift 210.
This set up is presently working, so I am mostly wanting to future proof for when my current linear progression stops working.
I have heard Rip mention a three-day set up comprising of: Day 1 5x5, Day 2 heavy singles, Day 3 Pin Press. Nick D made a similar recommendation here. In the next few weeks I'll be able to add a short third session on a Wednesday (so Saturday, Tuesday, Wednesday) during a lunch break at work (probably enough time to do 1 pressing movement plus 1 accessory).
I am therefore interested in exploring Rip's recommended set up further.
Questions:
1) How many heavy singles and how heavy? The impression I get from Nick's video is 5-8 singles at least at 90%. How would you progress the load on these?
2) Pin Press: any recommended sets or reps? How heavy? I tend to hit a sticking point around chin height so logically I would place the pins around there? I assume the point is to overload the press movement and so something like heavy doubles would make sense to me, but I may be missing the point entirely.
3) Other than the Strict Press volume laid out above, would any further accessories be helpful - the volume looks recoverable to me so it should be feasible to add a second movement each day (CG Bench, Incline Bench, Dips and triceps isolations come to mind as possibilities), any recommendations?
Any other thoughts, advice or recommendations very welcome!
TMPHBITEU
We do not use the strict press. Just do what Starr recommends.
Member
Starr *also* doesn't use the strict press, for that matter.
1) 5-10, as heavy as you can get them. Progress by adding some amount each week. What this amount is will depend on many things we don't know about you.
2) Point's to pin press heavier than your full press. The ratio and rep scheme will depend on what you're trying to do. Doubles or single should work to progress singles. It needs to be as much heavier than your full press as you can make it.
3)Bench press.
There's no such thing as "future proofing" a program. You are already doing intermediate programming. You are not doing linear progression of any sort. The programming decisions made when this stops working will depend on what exactly this "not working" looks like.
Member
Forgive me Rip, but I'm pretty sure Nick D did mention doing strict press for the volume and press 2.0 for the singles in his press programming thread a while back.Originally Posted by Mark Rippetoe
I don't actually know why though? I thought it would be better just to keep the press the same all the time to practice the groove of it.
Maybe I misread him.
My press sucks but Byron Johnson is apparently coming to Aus next month so I'll be driving 5 hours there to go fix it.
Member
We do not use the strict press. Just do what Starr recommends.Thank you both. I appear to have committed an error insofar as naming the movement correctly - I meant Strict Press (no knee drive) as opposed to Push Press (with knee drive). I am practising the 'dynamic' Press which I believe is called either the "Olympic Press" or "Press 2.0". Happy to be corrected on proper naming conventions so we can all be sure we are talking about the same thing.Starr *also* doesn't use the strict press, for that matter.
Thank you so much, this was exactly what I needed. Insofar as Bench Press, you mean just the regular old flat Bench Press right? In any event, I will make space to add some benching.1) 5-10, as heavy as you can get them. Progress by adding some amount each week. What this amount is will depend on many things we don't know about you.
2) Point's to pin press heavier than your full press. The ratio and rep scheme will depend on what you're trying to do. Doubles or single should work to progress singles. It needs to be as much heavier than your full press as you can make it.
3)Bench press.
There's no such thing as "future proofing" a program. You are already doing intermediate programming. You are not doing linear progression of any sort. The programming decisions made when this stops working will depend on what exactly this "not working" looks like.
Have a great day!
Member
Yes, as an intermediate.
Starting Strength Coach
Once I have people doing 5x5 and singles, I will usually switch the 5x5 to a strict press just to make the reps slower and grindier. It works well, especially for people who have a lot of hip movement and layback. Honestly, most people have almost no hip movement, so it may not matter too much.
Member
I'm a physical idiot with the "throw the hips forward" deal. Lighter weights work fine, but once the weights move up I have a hard time with balance, so "throwing" my hips forward gives me the sensation of folding over backward and messes with the bar path, not to mention force production. I've tried to get it down several times, twice with some coaching. I'm 60 with pretty odd anthropometry tho, and part of the problem I'm sure is that Press 1.0 is pretty ingrained for me.
I think once enough hip is used to get the head is out of the way of a straight bar path, the biggest thing with Press 2.0 is obviously the rebound, at least for those where the bar floats. TBH, I think the hip throw is over-emphasized sometimes, but maybe only for some depending on anthropometry. Like short legs, long torso and chimpanzee forearms.
✓ Member
For what it's worth, Dave, I've consistently found that the heavy singles are the thing that's helped me best over the years with improving hip bounce, balance, layback, double layback, etc. When I don't have a heavy singles day in my programming, my form on the lift noticeably suffers - the difference in hitting a heavy single vs. volume fives is just that wide in terms of the need for excellent form for it.
As I greatly prioritize the standing press to the supine one, I therefore make sure not to leave out heavy singles on it unless I have a specific reason. My rule for press is, if in doubt, I always go heavier weight, fewer reps.
Member
Thanks, good advice. Presently I am doing 2.0 for warmups, then using 1.0 to get the heavier work in.. I will try incorporating 2.0 single(s) as "over-warmups" before the 1.0 work sets and see how that works out.
I've wondered about 3's instead of 5's (like 5x3 instead of 3x5 for LP) for 2.0 regardless of age/gender for this reason. 1) it's a bit more dynamic like power cleans and 2) floating bar tends to add more fatigue outside of actually moving the weight than the other lifts.
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