Probably 2 full sessions a week
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1a squat
1b press
2a bench press
2b pull
1a push press
1b deadlift
2a front squat
2b pull
Third super set if you have the time. Efficient, yet can be done in absolutely minimal time.
In 6 weeks that would mean 12 sessions involving both a squat and press opposed to 6 sessions each. I would personally rank the motor skill adaption and hypertrophie higher than the potentioally greater intensity of doing each seperate.
I donāt care much about deadlift and I donāt care at all about Bench. But full body definitely makes a lot of sense.
I also like full body because it gives me the flexibility to just lift āwheneverā. If itās 2 x a week, cool. If its 4 x a week, also cool. I think Iāll have another look at Krypteia Redux and see what makes sense if all I care about are Press and Squat.
Exactly right. I am very set on full body being the way to go (for you).
Best thing Iāve ever done for my press was starting to do push presses
Canāt say stuff like this without a video. Seriously though given OH is quite a technical lift it may be word taking some vids of your near max reps and the good pressers on here can maybe add some advice.
@Koestrizer it certainly makes sense within my current limitations. Iāve knocked together a Krypteia-Rhodes template with a lot of pressing, Push pressing and squatting that has sessions possible in 30mins if needed by cutting the assistance Circuit and doing it another time.
@hugh_gilly me too. They worked so well, I stopped doing them
@simo74 Iāve always thought of the press as a phenomenally un-technical lift, compared to a squat or bench. Iāll try and video some near-maxes soon.
I just want it to be known that I read every post in this training log, my heart absolutely aches for this pressing situation, and I have zero ideas beyond things Iāve already said.
So thereās my āhopes and prayersā post
@T3hPwnisher thanks man, that means a lot. Itās just a plateau, it just means thereās some super sized gains on the other side.
Work for today:
Jumps: some
Hang Clean:
3 x 40kg
3 x 50kg
3 x 60kg
3 x 60kg
Paused Front Squat ss. Row:
5 x 5 @ 65kg
5 rounds:
5 ring pull ups
10 parallelette dips
15 air squats
Notes:
Work for today:
100 squats
Start of the challenge today
Work for today:
Jumps: some
Squats:
5 x 20kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 102.5kg
Press (ss. Pull ups):
5 x 10 @ 40kg
Circuit (5 rounds):
5 pull ups
10 dips
15 squats
Notes:
Work for this arvo:
100 squats.
May fo more later, get further ahead of the game.
Iām assuming these are bodyweight?
Yep. The challenge is 3000 squats in August, so Iām counting any weighted I do, then adding bodyweight to makenup the odds. I might use weight vests and stuff later in the month, if I get bored.
Oh okay. I remember you saying something about this now. Gotcha!
Push ups as well ?
That is the plan. At the minute, Iāve got a lot of pain under my right shoulder blade and some more pain in my jab site, so Iām giving those some time to heal. Will mean Iāll have to do extra later in the month to hit 3000, but thatās fine.
Work for this arvo:
5 rounds:
5 pull ups
20 squats
Quick session on way home. Pain nearly gone so will start push ups tomorrow.
Work for today:
5 rounds:
5 pull ups
10 squats
10 dips
10 squats
1 mile run with 10 push ups every marker (150 total)
Notes:
Sounds like a decent workout.
I have to admit, I donāt really enjoy these, but they are a big hole in my training.