adding another pressing day, things to remember

Discussion in 'Strength & Conditioning Discussion' started by slayer36, Nov 7, 2005.

  1. slayer36

    slayer36 Blue Belt

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    i am currently on a push/pull/legs routine. i am planning on switching my routine so my OH press is on a different day then my bench. what are some things i should remember when pressing on 2 days to avoid injury and stagnation?


    i was thinking to scale down the weight on one and vary intensities.
     
  2. Jay M.

    Jay M. Yellow Belt

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    Just try and give yourself 48-72 hours between pressing workouts.
     
  3. Noskill

    Noskill Created Monkey

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    I've been making my best gains ever in pressing strength in the last 2 months, training it 3/week with either 3 compound lifts or 2 compound lifts and a tricep assistance exercise thrown in. I never go under 5 reps. That's just my own little personal experience though.
     
  4. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    why not split training my movements and planes? vertical plane upperbody horizontal plane upperbody quad dominant lower body and hip dominant lower body?
     
  5. slayer36

    slayer36 Blue Belt

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    please elaborate on planes, with example excercises,

    i know bench/row are the horizontal plane. where would incline press be? i know OH press and pullups are the vertical plane

    i would keep dips on my bench day.
     
  6. slayer36

    slayer36 Blue Belt

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    im planning on having my upper body days look like this:

    day 1-
    bb bench
    db incline
    tricep bench
    weighted dip


    day 5
    weighted pullup
    oh press
    db row
    shrugs
    grip/4arm work
     
  7. gauntman

    gauntman Orange Belt

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    incline press is still a horizontal plane exercise.

    if you're interested in this stuff, check waterbury's article:
    http://t-nation.com/readTopic.do?id=459341

    i've worked this routine for a while, but i feel that it's time for a change. carnal posted an OHP specialized routine a while back, and once i figure how to incorporate my deadlifts, i think i may try that.
     
  8. slayer36

    slayer36 Blue Belt

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    its an interesting idea but i like mine better for right now
     

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