That was straight up an accident, the intent was to go in and work pin presses in some sort of ROM progression, but the pins wouldn’t go high enough in their midget sized racks so it ended up working the weak point instead.
I may go back to the Hepburn method progression before my rep fest next week, if I’m strong enough by now (I fucking should be, if I can’t push press 80kg at about 10 weeks out, I think we might have to call this game over).
I think I also need an element of straining in the program too, so I might switch press to TM style training for a while.
Were I you, I would continue the program for Press (uh, and do AMRAP like you mean it), but try to push for some high maxes on push press. Like 100 or so. Focus more on going heavy than too much volume.
So 5 ish heavy singles approaching max, then something AMRAP-ey at a lighter (but still heavier than strict press) weight? Fill in the extra training time with some incline work and/or triceps work?
My wife used to manage events one of which was Dairy Awards which has a confectionary section. Based on their rules regarding sugar content it would have been possible to enter a Big Mac as a desert.
I know one of the street vendors on campus here puts sugar on his fries. I would’ve never have guessed it had I not seen it. I remember back when I was a student we were many fry addicts.
I would even say to try to literally max out, because with push presses there is a lot of technique and timing involved, so you will find your max is probably higher than you think, and you need to find it.
Whether or not to AMRAP…I mean, once you find the max, just drop the weight down to 80 to 90% and do some work there to overload. A bunch of tough reps that should be as high or higher than your strict press max.
Press:
5 x 40kg
5 x 45kg
5 x 50kg
10 x 52.5kg (PR)
8 x 3 @ 60kg
Cable rows: some
Giant set (3 rounds):
5 x ring pull ups
10 x baby log clean and press away
Diamond pushups to failure
Push ups to failure
12 x lateral raises
20 x band pull aparts
30s battle rope slams
Notes:
Press top set was another “reps in the tank” deal, probably another 2 in there if needed.
Decided against choosing another nearly identical 531 template and just went with an old, proven favourite, 8 x 3 at ~ TM. Now I don’t know what my TM is right now, so this was probably on the low side. Got some good work in though.
Dip stations taken again, seems to be a common theme, however the baby log was lying there right next to the rings and the battle ropes so knocked this together. I’d forgotten that diamond pushups are a thing (thanks @flappinit), so if dip stations continue to be a no-go I’ll probably do a lot of these, and will probably sneak some into my daily push ups as well. Seem well suited to the job at hand.