5 sets of 3 for Press?

[DaveJF]

This probably belongs in the Programming section, but I thought you would be the most likely to know of or have been involved with discussions (if any) along these lines..

Long story short, I'm going to re-run LP here soon after a long layoff. I've also been pretty stubborn and stuck with the static version of the Press in the past.

Since the 3rd Edition came out, I've seen enough success with the more dynamic version to just pick that up at this point, or at least see if I can keep the form creep acceptable once they get tough.

The question: Since the Press has become a more dynamic lift, has the idea of 5 sets of 3 rather than 3 sets of 5 been discussed much?

Thinking is along these lines:
- Simuliar to the PC, form would be less likely to break-down during shorter sets.
- Seems like the Press is often the first to need a reset. Maybe the combination of lower reps, more consistent execution and the higher potential load would keep it more in line (fewer resets) with the other lifts over the course of an LP for a lot of trainees.

I know I could just try it, but I'd hate to waste my time if it's come up and been dismissed for good reason already. Hopefully this is not a repetitive inquiry on here, if it is my search missed it.

I understand the reason for and personally have had great results w/ 5's for Squat, DL, Bench and the more static version of the Press. Just thought I'd get your opinion on it.

Thanks.

[Mark Rippetoe]

The new way we teach the press is not dynamic enough that you get to treat it as an Olympic lift. Unless you're female or elderly, stick with the 5s.

[Moxt]

- Seems like the Press is often the first to need a reset. Maybe the combination of lower reps, more consistent execution and the higher potential load would keep it more in line (fewer resets) with the other lifts over the course of an LP for a lot of trainees.

Just to clear up something on resets -- each lift should have the same number of resets before switching to intermediate programming (see the recent reset article). In my mind, I think the classic reset (deload and work it back up, maybe in smaller increments) is a shotgun approach towards resolving whatever is getting a lifter stuck -- fixing form by working with lighter weights / making sure you got enough rest and calories by adding some recovery time / intermediate programming (adding a few light days before the next heavy day). The need for multiple resets is an indicator that you're no longer a novice with respect to that lift. If the fixable items (form, nutrition, sleep) don't get better based on the first reset, another reset isn't going to help.

The Barbell Logic podcast discusses switching to 5 sets of 3 at the end of your LP. If micro-loading doesn't keep up with progress, consider switching the number of reps and see if you can get a bit more linear progression that way. Maybe it works, maybe it doesn't. But this is only after 5s and micro-loading stop working.

[jww8]

The new way we teach the press is not dynamic enough that you get to treat it as an Olympic lift. Unless you're female or elderly, stick with the 5s.

Mark, What do you consider eldery?

[Mark Rippetoe]

One year older than me.

[UberBabs]

What do you consider female?

[Mark Rippetoe]

Depends. Who's asking?

[UberBabs]

I am. Signing off now as my flight is taking off. Will expect an answer by the time I land in ABQ.

[Mark Rippetoe]

What do you consider female?

Anyone with lower testosterone than me.

[UberBabs]

I might qualify.