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Thread: Additional direction on programming the press...

  1. #1
    Join Date
    Jan 2015
    Location
    Quad Cities, IL
    Posts
    35

    Default Additional direction on programming the press...

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    Coach,

    37yo Male, 200 lbs body weight. I am on a 4 day split (moving various lifts around with H/L, or H/M, or H/H) 3 days per week.

    Since spring of this year, I ran out my press using 5s and then 3s. 1RM was 190 a month or two ago. I have been doing 5-8 reps of singles with back-off sets of 8-10 reps after. I am getting additional volume by doing 5x5 or 4 sets of 6 earlier in the week.

    I am at my previous 1RM for doing sets across of singles, but in recent weeks I have only been able to do 3-5 singles before not being able to move the bar. Back off sets even feel like a grind, where they previously have felt easy after the heavy singles.

    Can you recommend some adjustments to help me keep moving forward?

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    You need to be waving your intensity efforts. You cannot just do 5-8 singles every week and expect to add weight. I LOVE heavy singles across for Presses, but not week in and week out.

    Take your 1RM and set up something that looks like this as a starting point:

    Week 1: Vol 70% (5x6 or 4 x 8) Int 85% 3-4 x 3
    Week 2: Vol 75% (5 x 5 or 4 x 6) Int 90% 3 x 2-3
    Week 3: Vol 80% (5x4 or 4x5) Int 95% 5-6 x 1

    Bump up weight a little each cycle on both days

  3. #3
    Join Date
    Jan 2015
    Location
    Quad Cities, IL
    Posts
    35

    Default

    Great, this gives me some direction. Thank you!

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