This is a program I’ve been using with clients for a number of years, but haven’t written much about it. So I figured it’s about time to share.
I generally implement this simple protocol when a trainee is having a tough time getting their Press to do move forward in a meaningful way with more basic programming.
The program essentially uses two different strategies that most trainees (up until this point) will have been unfamiliar with. I hate using this term, but the program serves as a pretty good “shock” to the system, as well as an increase in volume to what they may be accustomed to. I first used this program on myself about 4-5 years ago when my Press was stuck at 250 lbs and I couldn’t get it to budge. After the first 6-week run on the program my 1rm jumped to 265 lbs.
I tried running the protocol again for another 6-weeks but had less success with it. Since that time I have used this program with clients maybe 15-20 times over the years and each time I’ve had really good success getting a Press “un-stuck” in about 6 weeks time frame. A handful of times, I’ve used this for 12-18 week runs of progress, but most of the time I wind up altering the program back to something more basic after 6 weeks with a program based off of the new 1RM.
On this program, the frequency is usually 2 days per week (Monday and Friday). If you want to add in a 3rd light press day on Wednesday, you can, but I usually perform Bench Presses on Wednesday. And this program works just fine on a 2x/week frequency, so I don’t think you need to Press 3x/week unless you just don’t like to Bench Press.
On Monday, we’ll perform a pretty simple 5×5 workout. I suppose you could use something else that is largely equivalent (4×6, 6×4, etc) but I usually just stick with what I know works which is 5×5. The idea is to get 6-weeks of progress using 5×5, so start with a weight that allows you to get all 25 reps in good clean form. Something around 70% of 1RM is a good starting place. Each week you can go up in weight about 2% which after 6 weeks will bring you to about 80% of 1RM. This will be very challenging but doable.
Example Monday:
- Week 1: 5x5x70%
- Week 2: 5x5x72%
- Week 3: 5x5x74%
- Week 4: 5x5x76%
- Week 5: 5x5x78%
- Week 6: 5x5x80%
- Week 7: 3x3x80% (deload)
You don’t have to use %’s, but this is just there to give you an idea on how to load. You need to keep the load in a place that is challenging, but where you aren’t down to doubles and triples by week 6. You should be able to get 5×5 for 6 weeks, unless you start way too heavy. However, if form gets shitty or you just can’t muster a 5th rep, then you can alter the scheme to like 6 x 4. You should be able to get at least 4 reps per set unless, like I said you start way too heavy in week 1. If you know your Press 1RM, then 70% should work pretty universally as a starting point. If you mess things up and start way too heavy in week 1, then simply lower the weight on the barbell, recalibrate your loads and aim for 5×5 each week.
On Friday you will alternate between Dynamic Effort Sets and High Volume Heavy Singles Across. I use 10 sets on each day, although on the Dynamic Effort Days I’ve gone as high as 12-15 sets if the weight is flying up.
Week’s 1, 3, 5 will use Heavy Singles Across. Week’s 2, 4, 6, will use Dynamic Effort. This will set you up best for a testing week in Week 7.
The Friday Workout will look like this:
- Week 1: 10 x 1 x 90%
- Week 2: 10 x 3 x 60%
- Week 3: 10 x 1 x 92-93%
- Week 4: 10 x 3 x 62.5%
- Week 5: 10 x 1 x 94-96%
- Week 6: 10 x 3 x 65%
- Week 7: Test New 1RM
A few notes and observations…….
- The heavy singles across workouts start moderately hard (sets 1-4), they get really hard in the middle (sets 4-7) and then it’s almost always reported that sets 8, 9, 10 felt lighter and faster. I’ve seen this happen with my in gym clients on multiple occasions and this was also my own personal experience with this program. This is a good sign that the program will pay dividends. Even in Week 5, you’re going to think “How in the bloody hell am I going to get 10 sets of this??” But you will. Just keep knocking them out and you may be surprised that set 10 @ 95% moves pretty well.
- If you miss a weight for some reason, back the weight down slightly and continue until you get all 10 singles. Try and keep rest down to 1-2 minutes in weeks 1 and 3 and then expand that rest time out a bit to 2-3 minutes in week 5 as needed. Make sure you wear a belt and wrist wraps. This can take a toll on the joints.
- On Dynamic Effort Days you must move the barbell as quickly as possible. 10x3x60% is not much of a stimulus unless you move the load with speed. Each rep should be moved on the concentric as fast as possible, with a controlled eccentric. Some coaches teach to move the entire rep (eccentric and concentric) as fast as possible, but I don’t like that technique on the Press. It gets sloppy if the eccentric is not controlled. Focus your speed on the concentric.
- Rest about 60-90 seconds between sets on the Dynamic Effort Days
If you currently follow any of my Downloadable Programs you can implement this strategy with the Overhead Press on Monday and Friday with the following programs:
The Garage Gym Warrior (Heavy-light-Medium)
The Classic Heavy-Light-Medium
Perform the 5×5 workout on the Heavy Day / Volume Day and stick the Dynamic Effort / Singles Across workout on the Medium Day or Intensity Day depending on the program you are using.
