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Helpful ReplyAdding press twice a week

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stinking_dylan
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2017/10/09 11:14:41 (permalink)

Adding press twice a week

Just thought I'd post for opinions and comments...
 
I thought I'd switch to pressing twice a week as I seem to be able to recover faster on upper body.  I already train squat and bench on the same day, with deadlift on a day of it's own, but going to add strict press on deadlift day (as press seems less taxing than bench so better coupled with deadlift).
 
Monday - Squat & Bench Press
5x(target reps) squat
5x(target reps) bench press
4x5 squat accessory (eg leg press/hack squat/lunges)
4x5 bench accessory (eg dips/narrow grip bench)
3x10 light deadlift variation (stiff leg/sumo/romanian/rack pull)
2x15/20 high rep isolation focusing on squat and bench weak spots/mobility issues
abs
 
Wednesday - Clean & Jerk
barbell drills and mobility
4 sets of complex (such as 4xtempo cleans + front squat + jerk)
8-10 singles on clean & jerk
4x5 clean pull
4x5 front squat
4x5 split jerk from behind neck or push jerk or jerk from split
abs or hyper extensions
 
Friday - Deadlift & Press
5x(target rep range) conventional deadlift
5x(target rep range) strict press
4x5 deadlift accessory (barbell row/pull down/etc)
4x5 press accessory (push press/shoulder press/lateral raises/etc)
3x10 light squat variation (front squat/paused/speed work/box squat)
2x15-20 high rep isolation focusing on deadlift and press weak spots/mobility issues
hyper extensions
 
Target rep range will be 4 week periodisation based on 1RM;
week 1 - 5x5 70% to 75%
week 2 - 5x3 80% to 85%
week 3 - 5x1 90% to 95%
week 4 - deload

Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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ANIMAL
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Re: Adding press twice a week 2017/10/09 11:27:08 (permalink)☄ Helpfulby stinking_dylan 2017/10/09 11:57:03
That is my favoured split and one I’ve got the most gains from. Aslong as your personally MRV is not exceeded you can really hit the frequency.. pressing 4 times a week!

A: Squat/Bench
B: Deads / OHP
Rest
Repeat

With your clean and jerks mideeek, you should see decent results from it doing it twice.

Also, try your pressing first in the session if you want to get better at it. Johnny Pain (Greyskull) wrote that even the heaviest of pressing sessions will not adversely affect a squat or deadlift training session where as a Heavy squat it deadlift will sap the life from you and make your pressing shyte. When I switched it that way I never looked back!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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stinking_dylan
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Re: Adding press twice a week 2017/10/09 11:58:19 (permalink)
ANIMAL
Also, try your pressing first in the session if you want to get better at it. Johnny Pain (Greyskull) wrote that even the heaviest of pressing sessions will not adversely affect a squat or deadlift training session where as a Heavy squat it deadlift will sap the life from you and make your pressing shyte. When I switched it that way I never looked back!

Yes, I definitely notice this.  I will give it a go, thanks.  Just need to ensure my wrist/elbows don't get sore before going into back squat.
 
Thanks Animal!

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Carbfiend
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Re: Adding press twice a week 2017/10/09 12:24:49 (permalink)
I'm strong becoming a fan of splits, did this with my calves which wouldn't respond to anything and now they're honestly a strong point

I've recently done similar with my shoulder routine -

I just do my standard bb style shoulder workout early in the week, then later in the week I literally do one set of free weight shoulder press max weight for 4-6 reps

Already I've noticed much better strength and my shoulders are looking more squared
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Kaneda
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Re: Adding press twice a week 2017/10/10 07:34:43 (permalink)
I’m a fan of higher frequency so I’d probably play around with the accessory work but looks fine the way you have it.
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Uriel
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Re: Adding press twice a week 2017/10/10 07:54:21 (permalink)☄ Helpfulby stinking_dylan 2017/10/10 08:07:07
I find the press is not a very taxing lift overall, if I don't warm up thoroughly or try to go too heavy all the time it might cause some shoulder inflammation over time but other than that I could press 3 times a week with little to no impact on my other lifts. I sometimes even press heavy before bench presses and don't notice much drop in bench strength (the opposite is not true).
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stinking_dylan
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Re: Adding press twice a week 2017/10/13 12:33:56 (permalink)
Thanks for all the input guys. 
 
This week was my first week of pressx2, also the last week in a current strength block, and I'm off toTokyo tomorrow for a 10 day holiday, so decided to test my 1RMs.
 
Added 5kg to my bench (105kg), 10kg to deadlift (170kg) and 5kg to snatch (51kg, still pitiful).  Body weight has stayed at 72kg, so pleased. 
 
Difficult to say with the squat as I've never tested 1RMs down to parallel, but managed 130kg, so probably my weak spot ATM.

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