Two per Week

[MashedTaters]

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.

[Suwannee Dave]

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.

[MashedTaters]

Thanks, Dave.

[blues]

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.

[Mia Inman]

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

[Cheesepuff]

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.

[MashedTaters]

Thanks, folks.

Mia, your program looks interesting. Thanks for that.

[Andy Baker (KSC)]

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.

[Bestafter60]

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

[MashedTaters]

Andy, thank you for stoppin' by and commenting. I very much appreciate your input.