For sneaking in more pressing I love me a continous ramp. Behind the neck press to 5RM. Continue with strict press to 5RM and then push press 5RM. For me that’ll be 9-10 sets of overhead pressing and it’ll not be boring at all.
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Its a viable approach, but Jim has said 99% of the people he trains do the same movement on the same day for BBB and main work and that it’s the better approach for those folks. Having done it both ways, I agree.
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There’s an element of that, sure, but I HAVE pressed more than once a week before. And I still could now, were I so inclined. I’m recovered in under a week’s span, which is how I’m still able to train the pressing MUSCLES twice a week: I just don’t train the press itself more than once a week.
I’ve found variety more important than specificity when the goal is to be bigger and stronger vs better. Frequent practice is awesome when you’re trying to maximize proficiency in a movement, and I did that practicing for events in upcoming competitions (the circus dumbbell was notorious for that), but for off season stuff, I wanted to vary the angles up.
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This plays directly into the plan I had hashed together anyway, which is always nice to hear.
My “plan” has me doing 30 sets of pressing a week, but split between 7 different pressing movements, and including my bench in there as well. It’s still at the high end, but should help build all angles, and help with overuse injuries.
This is one option. The other is:
Squat / Squat Secondary
Bench / Bench Secondary
Deadlift / Deadlift Secondary
Press / Press Secondary
You are doubling up on BBB. Bodybuild the Upper / Athlete the Lower is the closest template to what you’re doing.
@dagill, you could always bump the weight up if you think it’s too light. The BBB Challenge gets you up to 70%.
I think I’m going to try 5/3/1 rest/pause with BBB for OHP and incline. Rest pause is just that - a PR set, rest 20 sec, repeat.
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And the third is
Squat / Deadlift Secondary
Bench / Press Secondary
Deadlift / Squat Secondary
Press / Bench Secondary
Did I miss it? How many days a week are you going to lift?
I think most of the talk on this log is pretty abstract and not about me personally.
My plan is to lift 4 days a week from now until Christmas, but with a bit of slack built in so that missing sessions or cutting them to main lifts only is no drama, if life happens.
Sunday: Press Day (modified BBS, with giant set assistance)
Monday: Deadlift Day (Kroc Program, with giant set assistance)
Tuesday: Press/Bench Day 2 (Kroc Bench Program, lots of pressing/pulling supersets assistance)
Another day: Squat day (alternate clusters and periodisation bible with giant set assistance)
That’s the bare bones plan, with conditioning added at appropriate times.
Yup. I do main and assistance on the same day. And then do the assistance again a few days later.
Also, I think @dagill2 is going to cut one of us if we keep trying to push BBB on him. Even I think he should do it for the Press, and absolutely get that stuff up to 70% if he can manage it. But alas, he doesn’t really BELIEVE, as some would put it.
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Ah, I see. I thought you were considering the Hardgainer program. I was going to say if the press was your main concern run the program and replace this…
With press assistance stuff.
Seated DB
Handstand pushups
Z presses
Lateral raises
Etc…
So you hit the muscles every session.
Full on hardgainers is very likely next year. For now, I’m just using it for press (BBS is the template used for press in hardgainers), but using 2 different pressing movements to avoid boredom and overuse. I was considering more pressing on squat day, but I think 30 work sets in the week is probably enough, better to keep each session focussed.
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So after allowing myself to slide a bit on the cutting mindset and “justifying some calories” by lifting some light weights occasionally, I’m up 3.5lbs in 3 days. I’m pretty sure that’s not all muscle, so I think I’ll have to rein myself in pretty quickly on that front. A nice timely reminder of what could go wrong though, I guess.
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Work for today:
5 rounds:
5 pull ups
150m run
5 burpees
150m run
10 dips
Left knee was starting to get extremely unhappy, so cut it short. Also: it sucked because I’m really, really bad at running. Pull ups felt easy as anything though, using a real bar for once.
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When you say “bad” at running, I don’t know if I should just picture someone running slowly, or someone having serious trouble coordinating the delicate timing of ankles, knees, elbows and shoulders all pumping along in perfect harmony. In your case, I am assuming the latter.
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Both would be a safe bet. Although I think part of my issue is that I can’t bring myself to run slow enough to not get winded pretty quickly.
“I am not good at running because, by golly, I am just TOO fast.”
Just kidding, I know what you mean. It is one of the very reasons I dislike running…I hate running slow, so it just ends up sucking even more.
Last time I used a treadmill, which admittedly was a long time ago, I found it extremely difficult to keep my pace under 12kph, and even that took a fair bit of concentration. I’ll let you in on a secret, I can’t keep up that pace for very long.
Couldn’t wait till the weekend: put up my new blog post with a shout out to you dude.
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That’s awesome man, I look forward to reading it, and living up to it.
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What’s your blog name so that I can find it?
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