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Old 11-09-2012, 06:17 PM   #681
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225 8x3
Smashed.
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Old 11-09-2012, 06:26 PM   #682
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Good training mike. Your overhead work always motivates me to work harder. Any tips on how to program the pp or strict press?
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Old 11-09-2012, 08:49 PM   #683
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Thank you sir.

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Good training mike. Your overhead work always motivates me to work harder. Any tips on how to program the pp or strict press?
Sure. As far as a basic overhead press program, I think its a lift that can really be leaned on and requires a good amount of volume. The best standard template that I have seen is the Starr 5x3, 1x8. 5 sets of 3 with the same weight and you go up 5 or 10 pounds when you get all the sets. Then a 1x8 backoff.

I just started using the push press regularly and have changed my attitude towards it to some degree. I think that it really helps to overload the top of the press.(like a board press for the bench) I think the 5x3 without the backoff is a great way for this one also. Simple and alot of volume. Lastly, your front squat is really going to help your push press. You can also try this to a high box because it mimics the movement you use to start the push press.

So one day for strict pressing and one for the push presses. Just like the bench press, one day centered on the bottom or start and the other on the top or lockout. Built in progression and lots of volume and I think you can go as far as your genetics will allow.
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Old 11-10-2012, 01:09 AM   #684
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Nice workouts... Front squats with 405lbs....impressive...
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Old 11-10-2012, 02:59 AM   #685
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Thanks guys. Really sore from that one.
Push Press
95x5
135x5
185x3
205x1
225 8x3
265x1 (answered the phone before this and totally lost my concentration)

Bench
135x5
225x3
275x3
315x3
340 4x2
You have tremendous strength on almost all the lifts specially OHP. To do PP with 265 and after that bench with 340 * 8 reps requires insane strength.
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Old 11-10-2012, 04:44 AM   #686
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Thanks alot for the advice Mike!
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Old 11-12-2012, 03:38 PM   #687
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Thanks guys.

Front Squat
135x5
225x3
315x2

Back Squat
315x3
405x2
460 5x5
315x12

GHR 5 sets

1st,5th

Last edited by miked96; 11-12-2012 at 03:41 PM.
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Old 11-12-2012, 04:14 PM   #688
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Ridicilous strength on the squat Mike. 5x5 with 200kg+ is awesome.

Btw I took your advice on the presses and started today. Thanks again!
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Old 11-12-2012, 11:29 PM   #689
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Mike, you gotta lock down that rack, buddy! You're flinging 460 around like a feather and that rack is all over the place.

Awesome work. Incredible 5x5 squats there.
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Old 11-13-2012, 12:32 AM   #690
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Wonderful squats! This a true example of warming up with my max.
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