Program Tweaks
- Moved overhead day to the first day, and changed it to a push press. I'm thinking I might have better overhead gains if I can hit it fresh after the two-day break. Switching to a variant makes sense given how long my press has been going so poorly, and push press makes sense as a variant since my sticking point seems to be at lockout.
- I'll still be strict pressing on bench day as my secondary lift. I'm going to start off with relatively light weights and then just try to exceed volume week to week and make slow gains like I have been on DB presses (which this will replace in the program).
- Reverse-grip bench as primary for a while, but it should be noted that I'm trying to focus on overhead since I can't really bench right now anyway. So only one day a week of barbell benching, with DB flat bench on the other upper day.
- Percentages on deadlift have been changed to more closely resemble a reasonable theoretical 1RM, and the TM adjusted to reflect this. Could I pull 140 for a single? Probably (obviously?) not. But maybe I could approach that if I trained singles for a while.
- Push press sets/reps/%ages are the same as deadlift. Just seems logical.
Training Maxes
Push Press: 48 (+0 from press TM)
This is very conservative, but I just want to learn how to do this right before putting a lot of weight on the bar.
HBBS: 129 (+5)
I'm feeling more confident than ever in my squat, so I'm going with a slightly larger increase than usual. This will have me squatting 100kg for 6x6 in two cycles instead of three (this cycle will be 96kg).
Reverse-grip Bench: 66 (initial)
The movement is new and awkward and I'll just make linear progress if it's there to make, but I'm going super conservative for now.
Sumo Deadlift: 140 (+6)
Probably the most ambitious increase, but I really feel like I have a lot of performance to gain just by tightening up my setup and getting more reps of practice in. 112.5 for 6x4 in Week 4 should be doable.
Last edited by Renton555; 08-02-2017 at 12:03 AM.