Two per Week Two per Week

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Thread: Two per Week

  1. #1
    Join Date
    Jul 2014
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    281

    Default Two per Week

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    Have any of you made progress on your press using the old man method in PPST3, p233....

    Monday: Squat, Bench, Chin/Lat

    Thursday: Lt Squat, Press, Deadlift




    If so, what was the offset between your press and bench? For example, was your bench about 1.5X your press?

    Thanks.

  2. #2
    Join Date
    Mar 2014
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    Savannah GA, and White Springs FL
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    That is basically the program I use, but I have not made any progress for a while. I think this is for three reasons: 1) I am 70 and am fighting against age related sarcopenia, 2) I just don't have the desire to try to increase the weight on a regular basis, and 3) at 5'8" I am not comfortable at my weight of 200 lbs. and am trying to reduce to about 185-190. That being said my press currently 110 x5 and bench is 160 x5.

  3. #3
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    Jul 2014
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    Thanks, Dave.

  4. #4
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    Sep 2017
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    blue ridge mtns
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    I also pretty much use that training regimen...as it fits my schedule better. But at age 66 I'm holding the line...and not really progressing the press anymore. I've learned to make my peace with it.

    (My other couple days of training are on the Concept2 for intervals or a 5K.)

    I'd say my bench, currently, is roughly 1.5x my press.

  5. #5
    Join Date
    Dec 2012
    Location
    Yellow Springs, OH
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    I've had some success with the following with some of my older clients who only train twice a week (and therefore only press and bench once each per week):

    Week 1 Day 1: Press Vol 4x5
    Week 1 Day 2: Bench Vol 4x5
    Week 2 Day 1: Press Int 2x3 + backoff 3x5
    Week 2 Day 2: Bench Int 2x3 + backoff 3x5

    The Volume day sets are a few lbs lighter than the Intensity triples, and the backoff sets on Intensity day are generally 1 or 2 lbs below the weight on Volume day. Everything goes up 1 lb each cycle.

    For example, for a female client in her mid-60's (I don't have her training log in front of me, so I'm going off memory here):

    Week 1 Day 1: Press Vol 41x5x4
    Week 1 Day 2: Bench Vol 58x5x4

    Week 2 Day 1: Press Int 45x3x2 + 40x5x3
    Week 2 Day 2: Bench Int 62x3x2 + 57x5x3

    Week 3 Day 1: Press Vol 42x5x4
    Week 3 Day 2: Bench Vol 59x5x4

    Week 4 Day 1: Press Int 46x3x2 + 41x5x3
    Week 4 Day 2: Bench Int 63x3x2 + 58x5x3

  6. #6
    Join Date
    Apr 2016
    Location
    Chicago Burbs, IL
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    Default

    I'm 64 on two days. (more like 4 day splits)
    But I go light on reps for my squat on Dead day (3)
    And omit the chins / lat pulls for now.


    My last Press 113 (OGPR)x5x3
    My last Bench 163 (OGPR)x5x3

    So 69.3%.

    for reference on 10/6/2018
    Press 80x5x3 (was 71# a month before)
    Bench 105x5x3

    ... so not exactly a blistering pace... but better. LOL


    Increment 1 lb per week on both since a recent rotator cuff tear. (6/2018)
    Which I rehabbed with
    Shoulder Rehab | Mark Rippetoe

    Here is my log where I start doing the above.
    TYMR Geezer hopes to be worthy of your guidance

    Perhaps "progress" is a generous assessment.

  7. #7
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    Jul 2014
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    Default

    Thanks, folks.

    Mia, your program looks interesting. Thanks for that.

  8. #8
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    Jan 2008
    Location
    Kingwood TX
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    Taters,

    Presses like volume and on a minimalist program like this you have to jack up the per session volume and probably add in some higher intensity work every other week or so with the addition of the back off sets. So something like Mia recommended is on the right track.

  9. #9
    Join Date
    Nov 2013
    Location
    Texas
    Posts
    505

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    I'm on a 1 main lift per day program. My bench to press ratio is 1.36.

  10. #10
    Join Date
    Jul 2014
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    281

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    starting strength coach development program
    Andy, thank you for stoppin' by and commenting. I very much appreciate your input.

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