|09-15-2014, 03:50 PM||#1|
Join Date: Feb 2014
Location: Quebec City
Training Exp: 1 + 1
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Omega-3
John Davis - Training for the Press 1952
An exact training schedule for pressing, followed Monday, Tuesday, Wednesday and Friday is as follows:
Warmup – Press 135 for six reps, two sets.
Press 185 for three reps.
Press 205 for three reps.
Press 255 for three reps, two sets.
Press 280 once.
Then 8 sets of 2 presses with 300 pounds, a total of 16. [When he felt up to it, he would do 10 sets!]
In addition, I supine press [Bench Press] 330 for 5 sets of 3 reps, and squat with 450 for 5 sets of 5 reps."
This is an excerpt from "The Tight Tan Slacks of Deszo Ban" -- A very interesting article. John Davis was an extremely strong natural lifter and especially good at pressing. Doug Hepburn pressed heavier and it's interesting to note that Hepburn also favored low rep training for many sets. John Davis felt that multiple straight sets builds what he called "sustaining power" in the pressing muscles. Done 4 days a week, this is a tremendous workload, but bear in mind that this guy had been training for many years and really wanted to win that second Gold medal. I personnally use a similar program using a 3-days-a-week format and, say 5+ sets x 2-3 reps, and got some improvement in my press thus far. Coordination is a key to this lift, especially when the bar has to be cleaned from the floor.
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