Press VD steady but ID unpredictable.

[VNV]

Hello Andy,

Press VD is Mondays, and ID is Thursdays. Volume Day has been steadily progressing over the past weeks. But not so Intensity Day, where I'm failing reps. Oddly (to me), VD load is now close to ID load, so I don't know why I'm failing to get 5 reps on ID. My pressing strength seems fragile, i.e. I can't take another ~ 5 pounds on the bar.

Here's my progress over the past weeks, most recent first, starting with tonight (late late Monday = Tuesday morning . . . I lift when I can).


VD 145 x 5 x 5

VD 142.5 x 5 x 5
ID 147 x 4 x 2

VD 140 x 5 x 5
ID 152 x 3 x 1, 151 x 3 x 1

VD 137.5 x 5 x 5
ID 152 x 4 x 1, 145 x 5 x 1

VD 135 x 5 x 5
ID 151.5 x 4 x 1, 135 x 5 x 1

VD 132.5 x 5 x 5
ID 150 x 5 x 1

VD 130 x 5 x 5
ID 150 x 3 x 2



I intend to continue progress on Volume Day, and take what I can on Intensity Day.

Still, I'd like to understand this a little more. Can you help me interpret the above numbers?

I'm guessing it's a recovery issue, and that I need a week to recover. Maybe I'm not fully recovered from the volume on Monday for the intensity on Thursday.

Thank you,

Vince
(Age: 46. Height: 5'7". Weight: ~ 189 lbs)

[Andy Baker (KSC)]

It could be. Try this for about 3 weeks and see what happens. I don't know if its the answer or not, but will at least let you know if its a rest issue:

Monday: Volume Press

Thurs: Light Press

Monday: Intensity Press

Thursday: Light Press

I call this The "Kingwood" Texas Method. Adapted for older lifters. It'll be in the new book.

[VNV]

Got it. Thank you. Will do.

Would Light Press = 10% deload, 3x8 ?

[Michael Loucas]

Not sure if this is your problem, but I used to have press unpredictibility due to improper (not enough) warm-up. Then I realized my last warmup was too far away from my work set. It would be maybe 15-20 lbs away (200lb+ press)

Now, I make sure my last warmup single is no more than 7.5-10 lbs away from my work set, that seems to have helped a lot.

Good luck.

[lou t]

FWIW, @ 59 I press once a week and have no issue progressing.

Nice tease about the book there Andy....look forward to getting my hands on it.

[Andy Baker (KSC)]

Not sure if this is your problem, but I used to have press unpredictibility due to improper (not enough) warm-up. Then I realized my last warmup was too far away from my work set. It would be maybe 15-20 lbs away (200lb+ press)

Now, I make sure my last warmup single is no more than 7.5-10 lbs away from my work set, that seems to have helped a lot.

Good luck.

Thats much closer than what I recommend, but if it works for you then go ahead.

[Michael Loucas]

Thats much closer than what I recommend, but if it works for you then go ahead.

What do you recommend?

[Andy Baker (KSC)]

Usually around 20 lbs for an actual lifter.

Might be less on someone who is starting out and still using very light weights.