10 Miles Back Again

Training Training Logs
2803

Thank you

2804

Bigger strict press or push press?

In any kind Iā€™m all for higher frequency. Like a heavy day and a light day or a push press day and a strict press day. Depending of course if it is a higher priority than bench and how often you plan on training per week.

1 Like
2805

Strict press is the goal, push press is a tool to get there. And bench will long term take a back seat in my training. Iā€™ll still do it, but not with the same drive I used to. Iā€™ve completely bought into the idea that the strict press is the key upper body lift in hitting my long term goals, so that becomes a priority.

Having said that, first day back in the gym having not benched in 5 months and I will be doing all the benching.

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2806

How many days of pressing are you planning on?

For the standard two days Iā€™d probably do one day of strict and one day of push pressing. Alternating between which is the lighter day and which is the havier on a 1-2 week basis.
On push press day cycle through flat bench, incline and close grip or board press every 3 weeks.
On strict press day focus on seated db press alternating with incline dp press and supplement with heavy triceps work.

1 Like
2807

Iā€™ll aim for 2, with a possible 3rd ā€œpumpā€ day if time allows. Thatā€™s sounds like a pretty smart setup, Iā€™ll probably use those ideas pretty much as written.

1 Like
2808

I donā€™t have much to add that hasnā€™t already been covered, other than to say that when you have a ā€œheavyā€ day, make sure you mean it. In other words, some heavy singles, doubles and triples. I donā€™t think any lift quite changes in character like a strict press as it gets closer to max, so you have to make your body attempt to deal with that.

I mean, not necessarily every time you lift heavier, but at least once in a while.

1 Like
2809

So, looking at my current plan, would adding a few joker sets every 3 weeks cut it?

2810

You are probably asking the wrong guy that specific questionā€¦because I would add at least one every time, probably. Could be counterproductive, but in my experience those heavy presses do not wear me out at all.

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2811

Because youā€™re not doing push presses. Which dagill plans on doing. They will wear you out quickly if you go super heavy frequently

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2812

So do you think the heavy (~90%) push presses, as recommended by Vinnie would be all the ā€œheavyā€ work needed? Or would occasional practice at heavy strict pressing be beneficial?

2813

Definitely beneficial to go heavy on strict ones as well. I agree with @Cyrrex that you need the practise.
As described above I would alter on which one I go heavy on a weekly or 1-3 week basis.

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2814

Yeah, was of course talking strict. Push presses are a different animal.

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2815

@Cyrrex @Koestrizer so this is turning into a bit of a kitchen sink plan. Which absolutely sits with my mindset on this, itā€™s just a case of making the time to get it all done.

Plan is that day 1 will stay as it currently is (531, plus sets, BBS supplemental) however after ever cycle, Iā€™ll add in another day of clusters with a weight around TM.

Day 2 will include Vinnies plan for push presses, plus some basic bench work and incline work.

Day 3 will be totally optional and will be Cyrrex patented EMB sets.

Different implements will be used for some of the supplemental work throughout and accessories are added as time and energy allow.

2 Likes
2816

Sounds good to me. And with EMB sets, I usually have a minimum target % (which you can slowly increase over time), but otherwise just put the weight at whatever you feel you can move that day.

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2817

What is an EMB set?

2818

Itā€™s exactly like a BBB set (5 x 10) but patentable

2819

Yeah, it should really just be ā€œBBB - EMBā€. Because you do the BBB sets a second time later in the week.

Also, I get royalties of 5 USD every time someone types it.

1 Like
2820

Ah gotcha, thanks fellas.

1 Like
2821

Work for today:
Press (ss. Pull ups)
5 x 40kg
5 x 45kg
9 x 50kg (rep PR)
1 x 55kg
1 x 60kg
1 x 65kg (PR)
10 x 5 @ 50kg

Notes:

  • Its been a long, stressful week or so so I wanted a win today. Used @Cyrrex and @Koestrizer recommendation to do heavy work above as an excuse to go for a new PR. Terrible idea, grindy as fuck, barely completed the rep, pretty painful tweak in the lat. Not the win I was hoping for, and was pretty disappointed with how difficult a very modest PR single was.
  • Forced my way through supplemental work on the understanding that if I did that, assistance could be skipped.
  • Nutrition has also been slightly off course over the last few days. Discipline slipping
10 Likes
2822

Well not to argue or anything buuuutā€¦ you did get 2 PRs and 13-15 work sets in, depending on what counts as one. If that isnā€™t a win, I dont know what is?!

I mean you did go for a rep PR of 9 beforehand. And at least one unnecessary ramp up as well.

Sucks about the lat and yes, grinding out singles isnā€™t necessarily the plan, but donā€™t lose track of the big picture, mate! Thatā€™s some solid work.

6 Likes