Quick light day question

[tfranc]

M, 28 yo, 6', 226 lbs, SS LP, new to advanced novice training

In PPST3, it says to use 60-80% of your first workout that week for your light squat day with advanced novice programming. I've read lots of opinions on which percent to use and when, but I was wondering if a coach could guide me with that decision. 60-80% is a fairly wide range I've discovered. I'll be going off of 305 if that helps.

Thanks in advance for your time

[Michael Wolf]

What is the purpose of light day? (Hint.)

[tfranc]

Ah dang it, I see the date in that post was from just a couple weeks ago. Sorry for not looking more carefully before asking. Thanks so much for helping me anyway. I understand what to do now.

[Michael Wolf]

When you folks are respectful, we live to serve. Even if you're a little lazy. As long as you're not TOOOOO lazy.

[tfranc]

Ok ^^

I appreciate you guys so freaking much. Thank you for all that you do for us plebs.

[beefcake99]

What is the purpose of light day? (Hint.)

I recently experienced shoulder bursitis due to a range of stupid behaviors--attempting to learn snatching without a coach, emphasizing benching over pressing, and not doing my chin ups.

Now that I learned my place, I'm wondering, since I'm back to doing an LP with just the standing press to after a long break, can I add a light day a la advanced novice squats to extend the amount of time I can progress the press with an LP?

I'm thinking something like:

Monday and Friday press heavy 3x5, Wednesday press light (70%? 80%?) and do chin ups.

What do you think?

[Michael Wolf]

I recently experienced shoulder bursitis due to a range of stupid behaviors--attempting to learn snatching without a coach, emphasizing benching over pressing, and not doing my chin ups.

Now that I learned my place, I'm wondering, since I'm back to doing an LP with just the standing press to after a long break, can I add a light day a la advanced novice squats to extend the amount of time I can progress the press with an LP?

I'm thinking something like:

Monday and Friday press heavy 3x5, Wednesday press light (70%? 80%?) and do chin ups.

What do you think?

No benching at all now? Is your shoulder that fucked up?

[beefcake99]

No benching at all now? Is your shoulder that fucked up?

I'm conservatively following Rip's advice to do 2 months of press only, followed by 1 month 2:1 press to bench, then 1:1 bench to press. Might be wrong on that, or maybe that was for a situation where the context difference escaped me.

[Michael Wolf]

I'm conservatively following Rip's advice to do 2 months of press only, followed by 1 month 2:1 press to bench, then 1:1 bench to press. Might be wrong on that, or maybe that was for a situation where the context difference escaped me.

I don't know the context of that discussion but you didn't mention it before. If Rip suggested it, it was probably a good idea. (Note to all readers: GIVE US CONTEXT)

But yes, if you're pressing 3x/week, and not benching at all, you'll need to add a light day in there at some point to keep the progression. Assuming you're doing 3x5 on Monday and Friday and adding weight each time, I'd look at something like: on Wednesday, do 85% of Monday's work for 3 sets of 4 reps. Start adding weight in small increments (1.5-2.5 lbs) a week before you need to.