I don’t have a specific plan yet. I have already slowly begun to do things the theoretically help the pressing, but I would like to do more (things like adding push presses, etc.). The problem is that time is a limited resource, so I have to figure out how to do those things, whilst also not totally shitting all over my other lifts. I already have been doing Squat and Dead on a TM setup, and will strongly consider continuing that. I am kicking around doing the same with Bench. In theory that would free up a bit more time and energy to double down on pressing related stuff. And maybe not actually follow a program for the press, but just mix it up with a lot of different looks, e.g. heavy singles, maybe some clusters, and so forth.
I see dips as assistance and bench as supplemental when it comes to building the press. I tend to stick with bodyweight dips for the majority of my dipping, having only recently brought back weighted dips. I like bodyweight dips to really just flush the upperbody with blood and get a pump, and tend to shy away from full ROM on them, trying to keep tension on the muscles the whole time.
Benching I perform more traditionally, although I’ve employed a minimal arch/flat footed style for a long time to make it a bit more challenging. I think it goes a long way in developing the raw/brute strength required in the press, but, in turn, it needs to be treated with raw brute strength. Trying to “trick lift” the bench just gets higher numbers on the bench.
I’d just say, do a 10x10 with presses. And keep the static weight while reducing rest times. Sticking with the weight with presses made me really efficient at doing them, and I felt like I didn’t just have to add 5 lbs when I wanted to press more weight.
In principle I agree with the idea of doing something like DW for a specific upper body lift. That said, I think the press is the one lift I have managed to keep up with even during lockdown with a lot of good sub-max work at a decent %, even if it wasn’t 10x10.
But I am unconvinced that it is moving my 1RM up the way I want it to, which I guess I want to put to the test over the next couple weeks. I mean, it may have laid the foundation, but as you all know, heavy presses are a different animal. To press heavy you have to…press heavy.
Once I play around with that a little, will have to figure how to move forward.
You seem to be pretty much talking about a conjugate approach. Get bigger one day with lots of repetition, get better at heavy stuff on another day with near max lifting. Add in some dynamic effort shit and you can buy yourself a stupid WSBB t-shirt and a flame beanie.
Yep, something like that. Minus the beanie. I am just not sure if I have the time and energy to fit that all into a week, including all the other shit I have to keep up with.
Weirdly, even as I talk about play around over the next couple of weeks, I am simultaneously thinking of continuing squat and dead on the TM scheme, and maybe putting the bench on it, too. Like already now. So the playing around would be to figure out the press.
To be fair, I’ve not heard many people rave about the dynamic effort days for upper bod, plus I’m not sure how you would do that with press without leaving yourself with some hefty chin bruises. So my 2c would be to cut that out, which leaves you with a pretty easy template of “do some heavy shit and do lots of reps with lighter shit”, which is about as basic a principle as you can get really.
Yeah, it is pretty easy to program, it is more of a question of whether it will actually work. All the other supporting stuff has to contribute to that as well (the dips, the upper back stuff, etc.).
By dynamic in this case, I would just use push presses if I were going to do anything. Close enough, methinks.
Dunno. Would also have to figure out what my 1RM really is, and that could take a couple weeks. I have never programmed push presses, so it is hard to predict how tough/easy that would actually be.
That’s straight up just the Deep Water protocol, if you added rest times. I think the difficulty depends on how much you get out of leg drive. For me, I find it more of a core and conditioning workout because I resort more and more to leg drive.
Yeah even JM Blakley said that speed work doesn’t work… Well I’m still doing conjugate right now. I don’t believe speek work is helping me at all, only the accessories. And you have to chose the right one, as proven recently: big close-grip PR, no change on the front squat, or barely, so i’m going to assess that
I find it increasingly likely that simply won’t make a specific plan for the press, but instead just put together and amalgamation of different things that I will do somewhat instinctively. For a bit. I know this goes against everything in the Program Nazi Handbook of Programs, but if it helps any…I can come up with some kind of creative name to make it sound like an actual program.
And then put the other three lifts on TM. That is what is in my head right now.