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Matt W.'s modified OH press program
Topic Started: May 4 2006, 02:25 PM (7,548 Views)
Frozenkilt
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Online douche. GOLD! I need more Gold
From Matt's log:

Here is the program with the modified article to go with it. I completely plagarized Frozenkilt's stuff so don't be surprised that it sounds quite a lot like his original article.

I've modified it over time, but the basics still hold. I do one day of heavy 3-board presses, sets of 3, with the weights waved over a 4 to 8 week period. I do strict military presses following various progressions like the one outlined below, and the JV Askem "4 steps forward, 3 steps back" approach. I also do one day of speed as shown below. I don't always do the log starts and heavy singles since I've got a limited amount of training time. If I have the time, I do them.

Enjoy.

I've trained my press a bunch of different ways.
For the 2 years before I started doing strongman I switched from doing flat bench as my main pressing movement to doing strict military presses.

I'm getting back to that now as my shoulders are finally healed up enough for it. I haven't done them for 2 years and my strength has kind of stagnated.

What I'm doing now is interesting. Here are the basics:

Day 1: 3 board pressing Narrow Grip
Day 2: Military Presses
Day 3: Dumbbell Bench press
Day 4: Speed work and 4 board presses Narrow Grip

Day 1-4 should all be done during one week.

The board pressing is for tricep work because bigger triceps=bigger presses. And for me my triceps suck. The military presses should be obvious and the dumbbell benching is for a little bit of hypertrophy.

Now, at the first look, it looks like a ton of pressing, but you have to consider that most people will do a pressing day and end up with 3-5 exercises in one day. This is very survivable.

The Breakdown
3-Board Press:
Wk1: 85%x3x6(85% of flat bench max)
Wk2: 90%x3x5
Wk3: 95%x2x5
Wk4: 100%x2x4

Db Bench:
Wk1: 3 sets of 10
Wk2: 3 sets of 12 (same weight as above)
Wk3: 3 sets of 10 (increase weight)
Wk4: 3 sets of 12 (same as Wk 3)

Speed Log:
Wk1: 55%x3x8
Wk2: 60%x3x7 (+ a couple of heavy singles)
Wk3: 65%x3x6
Wk4: 70%x3x5 (+ a couple of heavy singles)

Narrow Grip 4-board Press
3 sets of 5 reps at about 90-95% of what you did the 3-board press with on Day 1.
1 back off set from around 8-12 reps

Military Press:

Week 1:
60%x6, 70%x5, 80%x2x2, 85%x2

Week 2:
65%x5, 75%x5, 85%x4x2, 90%x2

Week 3:
70%x6, 80%x3x2, 85%x2x2, 90%x2, 95%x2

Week 4:
65%x6, 75%x5, 85%x2x2, 90%x2

Week 5:
70%x6, 80%x3, 90%x2, 95%x2

Week 6:
75%x5, 85%x3, 95%x2, 100%x1, 105%x1


I'm also adding in some log starts in the rack. I'll take about 90-95% of my max week 1 and do dip and drives with it not using my arms. And then add 10 pounds a week.

I would also use some band tension on the speed stuff.
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