That flow chart makes my life pretty easy: I don’t think I’m plateaued, I just had a shit session because fasted, 3 hours sleep, dehydration, man flu, etc.
If I fail to hit PRs next week, then I might be plateaued.
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Ah, so the first bunch of presses were just warmup or something?
Beyond that, I guess I would say I like the idea of this:
But if that is the only push pressing you do and many of them are failures, that is not nearly enough total work, IMO. It looks like you only completed one rep. You need to be doing dozens, across the rep range. 5 to 8 singles at 90% sounds like a topset, not a complete day’s work.
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Yeah, I feel silly push pressing 40kg, so I tend to keep it pretty strict while I comfortably can.
Bad day, because excuses. But even on a good day, 8 singles is the max. Add a couple of back off sets here? And be aware that if you say yes, I’ll probably end up doing 10 x 10 Deep Water style or something.
One even two data points might not be enough to make a decision off. Also assumes you’ve started something reasonable program wise and somewhere reasonable starting weights wise too allow for progression in the first place
In some cases where the goal is really to push volume and build muscle the accumulated fatigue will be such that ur top end work will appear stalled. High fatigue affects the top end work most but u can often keep pushing volume and accessories.
So while u are pumping up the volume and progressing there but your top end work stays consistent can be alright.
When u back off the volume it’ll reveal the true top end strength. That’s one approach
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Thanks wisdom pig.
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Some sort of everhead tricep extension
Dips
Maybe consider doing oh press from the rack arms at just over head height to lockout from a dead stop each rep.
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I know what you mean by feeling silly push pressing the warmups, but I would say do it anyway, if for no other reason than to get your body performing the movement optimally, instead of doing your first rep at something that will not be optimal.
I might not be the best example to follow, but you can see the basic rep scheme I did yesterday in my log. I would say you could use the exact same basic approach, except use your own % and replace the 1RM with your Hepburn approach.
And then a bunch of BtN strict pressing after seems a good idea, if your shoulders are not too destroyed.
That was the plan today, but I think it will be a bumache to set up. My gym has stupid midget racks that I can’t press overhead in, and that have safety arms that practically need a mallet to move. I might be able to make it work with Z-presses out of the squat stands.
I’ll certainly have a look. Oddly, I haven’t really digested what you did so I’ll go back and have another look. I also have another really stupid idea that excites me, but I don’t really want to post it because: stupid. It would certainly solve the volume issue though.
Agreed. But not right now, shoulders still slightly unhappy with me from those stupid BtN things I did a few weeks ago. Rather it calmed down first. Also, I’m aware that that fairly light incline pressing is the only pec work I’m getting all week, so that would involve more thought on how to get that work elsewhere.
that’s what i saw too… lol.
maybe 20 kg in one week addition is something real? lol maybe with https://madcowboy.com/top-3-best-anabolic-steroids/
60kg x 10 gives me an e1RM of 80kg, which seems totally possible with my current progress.
But just for clarity: I’m fully aware that adding 33% to my 1RM on the most difficult to progress exercise in less than 6 months is a pretty serious task and, without talking myself down, I’m fully aware that this is an absolute mountain I’ve set myself to climb.
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Grow that bodyweight. GFH. Maybe that’s where those 50 reppers come back, haha. Love this goal.
And also another vote for dips.
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I agree you should be able to get to 60 x 10, but I think in the real world you might need a bit more for an 80 kilo press. Might be more like 12 to 15 reps. The curve for OHP just seems to be higher than other lifts. Plus you also need to actually get used to lifting heavy, but that probably goes without saying.
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I was actually considering stealing @carlbm 20 rep squat approach because my current “plan” for lower body day is a bit too safe and comfortable. Likewise, my plan for press also doesn’t scare me, so I think I need to reevaluate and tweak. I can’t chase a scary goal with unscary, safe methods so:
Press day:
531 Pervertor template (3 cycles anchor, 1 leader) details below for those without Forever
Assistance: lots of dips, pull ups, core work
(This day still doesn’t scare me, so any ideas welcome)
Leg Day:
Kroc Deadlift program
Front squat 5s PRO
Back squat/SSB squat widowmaker
Push Press Day:
Push Press: 5-8 heavy singles
Push Press: Lots of volume push press, using 100nrep trap bar workout progression (details below for those not familiar)
Assistance: some bodybuilder shit for middle delt and rear delt, back.
Pervertor:
3/5/1 template. First week is BBS. Second week is BBB, Third week is 5 x 5 @ SSL. Anchor changes to include Jokers and Widowmakers.
100 rep trap bar workout ramps from 6 x 8 to 10 x 10 over the course of 10 weeks, while increasing weight (i obviously won’t be using 10kg jumps, that would be silly)
That’s a hell of a leg day.
I did the kroc deadlift program. And that can be tough. That said - if you’re determined then I don’t see why not!
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You eating above maintenance at present?
@carlbm I don’t find the Kroc program to be that demanding, I’ve been using it on and off for a couple of years. Remember, I’m quite a lot weaker than you. But, as a whole, this session scares me a little.
@alex_uk definitely eating above maintenance. I think the sub 200lbs target is going to be touch and go at best. I’m good at eating to get bigger, it’s easy for me. When it comes time to strip all the excess away and see what’s underneath, that’s when I’ll find life tricky. Because there’s a lot of fat there to move.
Finding it very hard to care much about physique right now, as I tend to be pretty single minded in my goals. Food helps my press go up, so I eat it. It’s also delicious, which helps.
It’s a double win!
I might not be able to out lift you yet, but I can certainly out eat you
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Not for long I see.
If you’re not too taxed from the deads then yeah front squat to back squat is a brilliant drop set. 531 is a great loading ration for this.
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Just done a few mental calculations on this, and it seems extremely doable. Better try it and find out.
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