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Frozenkilt's pressing program
Topic Started: Aug 15 2005, 07:52 PM (473 Views)
Biggmatt

Sean-

I was wondering how you might change your pressing program that is in Strength Classics to benefit the max overhead log press? I figure if I'm taking it easy on my lower body stuff, it's time to drive the press up.

BTW, the stuff you told me for my knee is gold. I've been doing it on both legs and finding all sorts of stuff that should have been worked on ages ago. Thanks!

Matt
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Frozenkilt
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No sweat. I just don't want to see anyone go through the pain I had to when it's totally preventable.

I'll check over that thing and see what I think would make decent changes for a log press.

- Sean
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Brian Amundsen

Matt, u do realise that you military press more then he benches?

Hahahahahahahahahaha
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Biggmatt

Yes that is probably true.

:azz
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Frozenkilt
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Doesn't make me a bad coach, Admunsen. Hell, a fucking week with you and you'd have 400 overhead instead of just fucking around with it. :D

- Sean
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Frozenkilt
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Just knowing what I know about guys like BA's pressing and without knowing where your weakness is, etc, here's the changes I'd try:

Instead of making the 2-board the primary, I'd go with a 3 or 4 board, make it narrow grip and add some band tension to it.

I'd keep the military presses and dumbell work for the volume.

On the speed day, I'd do speed work with the log, including the push press and try to make that log SNAP to the top. Work your technique on this. If you're really trying to keep off the legs for the time being and you can do log inclines, do those for speed, concentrating on the explosion off the chest and shoulders.

Do lots of upper back work and stretching to keep your shoulders happy.

Maybe his pressing-ness can have some helpful suggestions instead of just picking on my feeble bench :hug

- Sean
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Biggmatt

I wouldn't say I have a weakness, but where I fail is right about the top of the head. On an 8" log, I've strict pressed 310 and push pressed 370 and on a 13" log, I've strict pressed 305 and push pressed 355.

In the past when I've done speed overheads I've had luck doing them strict. Here is my reasoning. The westside boys do their speed work un shirted(as I understand) and I see the leg drive on a push press as a "shirt" for my overhead. I really think the leg drive is so different when you have ~90-100% of your max on the log/bar that it's almost not worth it to practice it with light weight. With that, I do think that some full reps with ~80% after speed work is good stuff. I will probably do them on an incline at least for the first couple of weeks.

Would you put the back and rotator stuff in during the same workout as the pressing? What would you do for rotator stuff? I've had shoulder issue before from not taking care of them.

I think it would look something like this:

The Basics
Monday:
Narrow Grip 3 Board Press w/ bands
BO rows
Rotator stuff

Tuesday:
Mil press
Pull ups
Rotator Stuff

Wednesday:
DB Bench
BO rows
Rotator stuff

Friday:
Speed Log
Narrow Grip 4 Board Press
Pull ups
Rotator Stuff

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Frozenkilt
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External rotations definitely. Dislocations wouldn't hurt. L-flys and cuban rotations would also be a plus. Face Pulls, chins and wide grip pullups would also be good for the upper back and help stabilize the whole shoulder girdle. I know quite a few guys do very very light snatch grip behind the neck presses for their shoulders, too. And keep stretching the shoulders out during the workout when they're nice and hot anyway.

And if you have a rack to use with your log, you could also do some log starts. Load the log up to about 95-105% of your best, get under it and then make like you're going to push press it, but don't drive with the arms. Just get used to tightening up your core and getting the most drive out of your legs that you can. Helps adapt the body to the movement and the weight.

Beyond that Matt, you're talking in numbers I'm never going to see, so I don't know what else to tell you.

- Sean
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Biggmatt

I'm just looking for suggestions for making improvements. Almost every other bit of advice I've taken from you has yielded improvements.

I was talking about log starts with one of my workout partners last night. I think that they would fit in nicely on a speed day. Once I'm done fixing my broken bits.

BTW, I was just giving the differences between the log weights to see if there was something I should be working on that was a glaring due to my numbers.

What are L-flys, external rotations, and cuban rotations? I think I know what the externals are, but I'm not sure what you mean by the other 2. I already do dislocations as part of my warmup, whether I'm pressing or not.

Thank you for all of your help.

Matt
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Frozenkilt
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Lflies basically look like you're doing a lateral raise and then you externally rotate the arms up so you're in a press position.

Here's a decent link to a cuban press, about 2/3 down the page:

Shoulder crap

External rotations are on there too, but I prefer to do them standing and with a miniband or cable if the setup is there.

- Sean
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Biggmatt

Cool. Thanks.

I don't think that BA is going to have anything more to add. With the amount of training he's done this summer, he'll be running marathons soon.

:finger
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Brian Amundsen

Hey, hey, hey, it was just a joke.

I like Kilts ideas of overloads at the start (racked on the shoulders) start at 350 and add 10 lb. a week. Don't use arms but do get it to pop up off your shoulders, I'd do 3 dip and drives and count that as a set. Work up to 410-420 and 370ish will feel like gravy. If you don't use bands or chains I would add them in every now and again to at least teach yourself to fight hard through to the very top.

I'm a full 265, woohoo!

NAS will probably make the 265's a middlewt. class once I start knocking on the door to all of the overhead records. It would be ashame to have a lil guy own any records. Matt, I have your misload to thank for not moving the log record up so I can get a chance at it.
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Brian Amundsen

Band dislocates also make my shoulders :)

Thats it.

I'm shooting for Sam's log C+P record at Nationals.
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Biggmatt

I'm just messing with you.

I like the idea of the overloads myself.

I would hope they make a separate middleweight class. Just so you don't get the record I was supposed to have. I'm still kind of bitter about the misload on that. I guess I just have to chase the world record now. I think that I've got 400 in me by the end of the year both on a log and a normal push press. How close are you to the NAS record now? You have to be knocking on the door.

I haven't been 265 since my sophmore year in high school.
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Biggmatt

You should be able to get 8 at 250. You did 6 last year in Illinois, didn't you?

Sam will be thrilled about losing a record.
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Brian Amundsen

I ran outta gas last year, I had 8 in me, but I was just to fat and lazy.

I did 355 outta the rack on my 10" before the snowman and I did 335 on my 10" log c+p about 2 months ago I missed 350. I'm usually good for 10-20 lb. more in competition so I should be close on a good day right now. I did a 345 axle c+p about 2 months ago as well.

The axle record is 350, I think, and the log is 360, overhead out of the rack is 405. I'm fairly close to all of them.

Maybe if I got up to a full 266!

Bwahahahahaha
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