I've never liked pressing. For me, it's the last kid picked for a frisbee game. Fuck, ive got to place Carl on a team. He's gonna slow down whatever team he's on but i cant just leave him on the sidelines playing Pokemon.
It's not even the movements that irk me necessarily. Explosive presses in particular are fun af and i see a direct transfer to my shoulders when i put in the effort. The nagging feeling is i feel like they are taking away from the things i really want to do. If i could run cleans and snatches until the end of time i totally would (disclaimer: and still have nasty shoulders and triceps).
Here's the test. Im not saying Carl can't play, but he's not exactly on the team. Ive toyed around with one lift a day (olad) in the past and absolutely adored it. The limiting factor always becomes my ability to recover. A lot of this stems from heavy pressing and utilizing rest pause a little too much to drive volume.
New test:
- olad with upper body pulls and squats
- alternate lower upper
- avoid failure most of the time
- swap movements when one stalls
Carl still gets hit daily after olad:
- different press variation and ab wheel.
- Grease the groove method in play. Stop well before failure every set.
Sample week
Mon:
- glute ham raises
- hspu
Tues:
- ring chinups
- pushups
Wed:
- bss (left leg)
- rear delt raise (left)
Thurs:
- ring rows
- db press (left)
Fri:
- bss (right leg)
- rear delt raise (right)
Sat:
- rope climbs
- db press (right)
Sun: rest
Sets and rep schems will not be found here. Generally, start with a higher weight set, get in some medium weight volume, and end with lower weight higher volume. If you want to add 1 set of extremely light minor accessory (see: curls) this wont break the bank.
10min conditioning can and should be added daily where possible.
In terms of progression, it doesn't matter too much. Add weight every few weeks or strive for more reps. Swap a move when it gets boring or stuck. Ez.
