Just wondering if you prefer to structure the layers with two or three days of pressing?
Currently I train as follows:
Day 1 Snatch from blocks + 3-5x6-8 Deadstop row
Day 2 Seated Barbell OHP from pins (my neck bothers me if I do these standing) + Lateral flye 3-5x6-8
Day 3 Cleans from floor + 3-5x 4-6 front squat
Day 4 Bench Press pins + 3-5x6-12 of biceps
Day 5 Trap Bar launch + 3-5sets of leg curl or hip thrust
I feel very good and weights are progressing with this structure. However I wonder if I’d ge better gains with a third pressing day or if its too much to recover from.
What are your thoughts? How do you structure your week currently?
I only use 2 pressing days as well. I stuck with the inclines and declines, but I find that my shoulder size has decreased a little bit. I wish I could do both inclines and OHP, but I just can’t fit in 3 pressing days. I find the inclines lend themselves much better for the max ramp and clusters personally, which is why I chose those over OHP. However, I like the OHP better for hypertrophy work. I might try swapping out the incline HDL portion for OHP and try to get the best of both worlds (use incline press for max ramp + clusters then switch to OHP for some higher rep work), but I don’t know if CT would advocate that or not.
[quote]JMo_19 wrote:
I only use 2 pressing days as well. I stuck with the inclines and declines, but I find that my shoulder size has decreased a little bit. I wish I could do both inclines and OHP, but I just can’t fit in 3 pressing days. I find the inclines lend themselves much better for the max ramp and clusters personally, which is why I chose those over OHP. However, I like the OHP better for hypertrophy work. I might try swapping out the incline HDL portion for OHP and try to get the best of both worlds (use incline press for max ramp + clusters then switch to OHP for some higher rep work), but I don’t know if CT would advocate that or not.[/quote]
JMo what about adding 3sets of 6-8reps of acc. work of OHP after slight incline/decline days.CT will chime in but i thought that was ok to do?
[quote]JMo_19 wrote:
I only use 2 pressing days as well. I stuck with the inclines and declines, but I find that my shoulder size has decreased a little bit. I wish I could do both inclines and OHP, but I just can’t fit in 3 pressing days. I find the inclines lend themselves much better for the max ramp and clusters personally, which is why I chose those over OHP. However, I like the OHP better for hypertrophy work. I might try swapping out the incline HDL portion for OHP and try to get the best of both worlds (use incline press for max ramp + clusters then switch to OHP for some higher rep work), but I don’t know if CT would advocate that or not.[/quote]
JMo what about adding 3sets of 6-8reps of acc. work of OHP after slight incline/decline days.CT will chime in but i thought that was ok to do?[/quote]
Yah, that’s what i was going to do, but I’m just worried about doing too much. I’m really bad at determining when I’ve gone too far. I’m always ready and able to do more, but don’t want to risk going overboard.
Have you tried that approach yet? I could see that working well with the strength layers, but I’m not so sure about the hypertrophy layers. Think it would be too much to do incline layers (RM Ramp, 3 cluster, 3 descending set HDL) and then OHP on top of that?
I feel like the OHP volume would have to be adjusted based on the HDL (# of sets and type of HDL), but maybe not I dunno.
I did layers for all three, and it wasn’t a problem. CT has previously recommended (back on a LiveSpill) that to do all three, the declines should be done with the pins set higher (6-8" off chest) with a narrower grip - in other words, its a tricep exercise. Triceps recover fast enough that it shouldn’t screw up the OHP or Inclines.
[quote]JMo_19 wrote:
I only use 2 pressing days as well. I stuck with the inclines and declines, but I find that my shoulder size has decreased a little bit. I wish I could do both inclines and OHP, but I just can’t fit in 3 pressing days. I find the inclines lend themselves much better for the max ramp and clusters personally, which is why I chose those over OHP. However, I like the OHP better for hypertrophy work. I might try swapping out the incline HDL portion for OHP and try to get the best of both worlds (use incline press for max ramp + clusters then switch to OHP for some higher rep work), but I don’t know if CT would advocate that or not.[/quote]
JMo what about adding 3sets of 6-8reps of acc. work of OHP after slight incline/decline days.CT will chime in but i thought that was ok to do?[/quote]
Yah, that’s what i was going to do, but I’m just worried about doing too much. I’m really bad at determining when I’ve gone too far. I’m always ready and able to do more, but don’t want to risk going overboard.
Have you tried that approach yet? I could see that working well with the strength layers, but I’m not so sure about the hypertrophy layers. Think it would be too much to do incline layers (RM Ramp, 3 cluster, 3 descending set HDL) and then OHP on top of that?
I feel like the OHP volume would have to be adjusted based on the HDL (# of sets and type of HDL), but maybe not I dunno.[/quote]
Yep that’s what i’m doing and adjust as to how i feel after the HDL portion.
lol