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Pressing programmes

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SteBennettIconPressing programmes04-03-2018 @ 10:56 
Average hamstring at best
Member 4663, 588 posts
What do your pressing sessions look like?
You see plenty of deadlift and squat routines but very rarely see pressing programmes.

My overhead day is
Strict press 5x3
Seated dumbell 3x8
Side laterals 3x10
Rear delts 3x10

Any tips/advice welcome
JohnIcon...04-03-2018 @ 12:54 
#biggef
Member 5263, 3422 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
I think it depends what your goals are,firstly So for me I have an assistance day that works on c.a.t then weaknesses, my goal is to build a bigger bench press, so even though I'm no expert I try and plan my workout around that sole purpose, so two days a week, one bench and the other a variant according to weakness and stabilisers , if I were body building ......hahahaha ...sorry I'd do things differently ,

Ps nothing wrong with bodybuilding rather me doing bodybuildingGrin
unit94Icon...04-03-2018 @ 23:54 
Avatar
what is everyone's fran time?
Member 3986, 9023 posts
SQ 280, BP 200, DL 360
840.0 kgs @ 130kgs UnEq
Whats your goal?
JackRevansIcon...05-03-2018 @ 10:34 
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'There was also a sausage in my mouth.'
Member 2477, 16014 posts
SQ 185, BP 130, DL 250
565.0 kgs @ 81kgs UnEq
unit94 said:Whats your goal?


massive pecs
SupertrampIcon...05-03-2018 @ 11:24 
Member 6264, 206 posts
Interested in this.

Mine is to get as strong as possible.

I have a barbell and stand (no bench and no dumbbells).

Can press twice a week. I've just started and my plan was to do sets of 5 till I stall progressing to 3's then 2's.

All I've been doing is strict ohp.
stephen9069Icon...05-03-2018 @ 12:50 
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Frequents the HOUSE of GAIN.
Member 3836, 4208 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Phase 1 - Volume: 4 weeks, press twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets


Phase 2 - Intensity: 4 weeks, press twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)

Done this once or twice and was quite good.
SupertrampIcon...05-03-2018 @ 13:02 
Member 6264, 206 posts
Cheers mate, once I've established my max I'll give it a go.
Funky_monkeyIcon...06-03-2018 @ 15:22 
Avatar
1kg of lamb chops is a days wages over here
Member 160, 4420 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Either
Monday - 75% 4 sets 9
Weds - 80% 5 sets 7
Fri/Sat 90% 7 sets 3

Run until you can't get all sets/reps in

OR

Monday
Flat/Decline/Incline/Floor press top triple/five
Hammer db press 3 x 10
Close grip 3 x 10
Side raises 3 x 10
Tricep ext 3 x 10

Thurs
Speed - 60% or so for 7-10 triples, 30secs rest
Floor press/incline/flat/decline, but not too heavy for 3x5?
Maybe shoulders
Definitely triceps
Maybe rows
AMH_PowerIcon...06-03-2018 @ 17:38 
Member 4363, 1316 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Funky_monkey said:Either
Monday - 75% 4 sets 9
Weds - 80% 5 sets 7
Fri/Sat 90% 7 sets 3

Run until you can't get all sets/reps in

OR

Monday
Flat/Decline/Incline/Floor press top triple/five
Hammer db press 3 x 10
Close grip 3 x 10
Side raises 3 x 10
Tricep ext 3 x 10

Thurs
Speed - 60% or so for 7-10 triples, 30secs rest
Floor press/incline/flat/decline, but not too heavy for 3x5?
Maybe shoulders
Definitely triceps
Maybe rows


Hi mate.
Just a gem you might not be aware of,

But:
Mon: light
Wed: med
Fri: heavy

Was shown in numerous studies to be inferior to the exact same sets/reps/total weekly volume but structured:

Mon: med
Wed: light
Fri: heavy...

I found it to hold true! I think the concept is wed allowing for recovery from monday, allowing the best performance for the heavy day... Which in turn is followed by the longest rest period (weekend).
Funky_monkeyIcon...06-03-2018 @ 17:43 
Avatar
1kg of lamb chops is a days wages over here
Member 160, 4420 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 06.03.2018 @ 17:44 PM by Funky_monkey
AMH_Power said:
Hi mate.
Just a gem you might not be aware of,
But:
Mon: light
Wed: med
Fri: heavy
Was shown in numerous studies to be inferior to the exact same sets/reps/total weekly volume but structured:
Mon: med
Wed: light
Fri: heavy...
I found it to hold true! I think the concept is wed allowing for recovery from monday, allowing the best performance for the heavy day... Which in turn is followed by the longest rest period (weekend).


I added about 20kg in 4 weeks, and am better now than ever (whilst still GBPF/BDFPA eligible). It works for me. It also works well for Sheiko's students.
SteBennettIcon...06-03-2018 @ 18:04 
Average hamstring at best
Member 4663, 588 posts
unit94 said:Whats your goal?


A bigger max log is the main goal, but ideally all my pressing to get stronger
SteBennettIcon...06-03-2018 @ 18:05 
Average hamstring at best
Member 4663, 588 posts
stephen9069 said:Phase 1 - Volume: 4 weeks, press twice a week

Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets


Phase 2 - Intensity: 4 weeks, press twice a week

Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)

Done this once or twice and was quite good.


This looks pretty good mate cheers
AMH_PowerIcon...06-03-2018 @ 18:24 
Member 4363, 1316 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Funky_monkey said:
I added about 20kg in 4 weeks, and am better now than ever (whilst still GBPF/BDFPA eligible). It works for me. It also works well for Sheiko's students.


Nice work mate.

The studies were typically done with advanced athletes so might not be much different, but being drug free too; I must capitalise on every tiny aspect of any optimisations I can make! That said, if you managed 20kg in a month I would be looking at the errors of previous programming and not the magic of a new system!
Funky_monkeyIcon...06-03-2018 @ 18:51 
Avatar
1kg of lamb chops is a days wages over here
Member 160, 4420 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
AMH_Power said:
Nice work mate.
The studies were typically done with advanced athletes so might not be much different, but being drug free too; I must capitalise on every tiny aspect of any optimisations I can make! That said, if you managed 20kg in a month I would be looking at the errors of previous programming and not the magic of a new system!


The routine works for me, but it might be worth trying again with a slightly different approach. I'm also looking at your one that was posted previously!
AMH_PowerIcon...06-03-2018 @ 19:02 
Member 4363, 1316 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Funky_monkey said:
The routine works for me, but it might be worth trying again with a slightly different approach. I'm also looking at your one that was posted previously!


I posted a few up. Let me know if you want the spreadsheets mate, happy to share.
I find I have to complete a system, then revise strategy and go again etc, so have many methods

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