The quest for BW press

[Jamie J. Skibicki]

Right now, only my squat is TM, everything else is SS due to my injury which is taking it good old gaddamn time healing. I"m going to start adding in the z press to my shoulder work.

I'm trying to train 4 times a week, but I was sick last week. I do 4 different metcons

21-15-9
75 lb DB swing through
push ups

Barbell complex
PC
press/push press
over head lunge right&left
back squat
Behind the neck push press
back on the floor repeat

7x3

4 rounds
15 box jump burpees
6 glute ham raises

10 - 50 meter sprints as much rest as you want


I do one each day


I'm not a fan of CFFB intermediate programming, I may have to check back in and see what it's like.

THe reason I like 531 over CFFB or CFSB is that 531 is a strength program with some gpp. THe other 2 equally balance strength and metcon. Until I can press body weight, I consider myself weak. I don't like being weak.

[jhlasnik]

Yea I don't know where I'm at right now I haven't lifted heavy in about 3 weeks, this injury was definitely strange. I liked Madcow as a program but adding in any GPP work was fatiguing me way to much and 4 ramping sets of deads when I got close 95% was to much and my form broke down too much.

I think I'm going to take this week to find some 3/5 RMs and then decide on CFFB, CFSB, or 5/3/1. I've also looked a little at the TM but haven't read PP so not sure if I should read that first before really trying to implement something like that. I like you though would like a BW Press, also like to get my PC and PS up there. I've been stuck at 180 for a PC for a long while and not sure on my PS, that's one reason I'm hesitant to go back to CFFB since I never know how often I'll get to hit a certain lift.

Since your certified now maybe when I get time to come down to pgh barbell you can tell me what I'm doing wrong

My gym is pretty lacking in skilled lifters from what I've seen especially at 6:30-7am. Nice thing is though I can get away with any type of training I want, bad is I've pinned myself on bench multiple times.

Thanks for the info though!

[Jamie J. Skibicki]

If you go to Pgh Barbell, Rege is a better coach than I am.

WHere do you train now?

[jhlasnik]

If you go to Pgh Barbell, Rege is a better coach than I am.

WHere do you train now?

Robinson YMCA

[Jamie J. Skibicki]

Maybe I'll swing out for a lift sometime. I don't think it;s too far from me.

We need to hit up schenly for some kb throws. We are thinking of buying some cheap 1 pood kb to play bocce.

Snatch
warm up
180 x1x6

Squat
45x5, 135x5, 225x4, 315x2, 350 x4,4,4,3

bench
45x5, 95x5, 180 x5,4,4

GOing back in tonight for some z presses, upper body pull and a BB complex. fun fun.

[BrotherIron]

.........................GOing back in tonight for some z presses, upper body pull and a BB complex. fun fun.

Glad to see I'm not the only one who sees how beneficial Z-Presses are.

[Jamie J. Skibicki]

I haven;t done them yet, but when I press, my abs are contracted so hard, I get gassed by rep 3 or 4. I see the Z press being brutal on the mid section. If it is, that means I can get some light shoulder work on bench day and strengthen my midsection.

I did get the idea from you. I think I"m going to add press ups before the bradford press.

[BrotherIron]

I haven;t done them yet, but when I press, my abs are contracted so hard, I get gassed by rep 3 or 4. I see the Z press being brutal on the mid section. If it is, that means I can get some light shoulder work on bench day and strengthen my midsection.

I did get the idea from you. I think I"m going to add press ups before the bradford press.

I think you'll like them. They take everything out of the movement except the triceps and shoulders. You can't get any leg drive to help or press your back against something to drive against to help stabilize yourself. This makes the movement very strict and difficult. A friend of mine has made HUGE jumps in his bench just from adding this movement b/c his shoulders were a bit lack luster.

[Jamie J. Skibicki]

My bench sucks since I'm still weak from the torn rotator cuff. It doesn't hurt, but the right side of the bar feel much heavier than the left.

Z press
45 x5, 95x5,5, 115 x3, 4

THese were super hard. Holy crap.

Pendlay rows
215 x5x3

BB complex
clean, press, overhead lunge each side, squat, behind the neck push press

7 x3

[Jamie J. Skibicki]

Stupid server upgrades

ANyway, I got burned at thebeach on sunday and I didn't lift today, I did lift sat

squat
45x5, 135x5, 225x4, 315x3, 365x2, 415x4

bench
45x5, 135x5, 185 x4,3,2 (fucking rotator cuff, that and benching after doing arms the day before is not the greatest idea ever)

deadlift
135x5, 225x5, 315x3, 405x2 (TIme to go back to SS deadlift porgramming. FUck I hate my shoulder. )