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SteBennett | Pressing programmes | 04-03-2018 @ 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 | ||
John | ... | 04-03-2018 @ 12:54 | |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 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 bodybuilding | ||
unit94 | ... | 04-03-2018 @ 23:54 | |
what is everyone's fran time? Member 3986, 10432 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Whats your goal? | ||
JackRevans | ... | 05-03-2018 @ 10:34 | |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | unit94 said:Whats your goal? massive pecs | ||
Supertramp | ... | 05-03-2018 @ 11:24 | |
Member 6264, 208 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. | ||
stephen9069 | ... | 05-03-2018 @ 12:50 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 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. | ||
Supertramp | ... | 05-03-2018 @ 13:02 | |
Member 6264, 208 posts | Cheers mate, once I've established my max I'll give it a go. | ||
Funky_monkey | ... | 06-03-2018 @ 15:22 | |
403 forbidden message Member 160, 5120 posts SQ 190, BP 137.5, DL 225552.5 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_Power | ... | 06-03-2018 @ 17:38 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs 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_monkey | ... | 06-03-2018 @ 17:43 | |
403 forbidden message Member 160, 5120 posts SQ 190, BP 137.5, DL 225552.5 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. | ||
SteBennett | ... | 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 | ||
SteBennett | ... | 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_Power | ... | 06-03-2018 @ 18:24 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs 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_monkey | ... | 06-03-2018 @ 18:51 | |
403 forbidden message Member 160, 5120 posts SQ 190, BP 137.5, DL 225552.5 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_Power | ... | 06-03-2018 @ 19:02 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs 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 | ||