Limited time to press

Discussion in 'Old StrongFirst Forum (Read-Only)' started by guacadoggie, Aug 27, 2015.

  1. guacadoggie

    guacadoggie Triple-Digit Post Count

    So I recently decided to take the SFG 2 & SFL certs at my gym in October and November, respectively. Up until about three months ago, I had never lifted a barbell, only kettlebells. Training for two certs is very time consuming and I'm worried about the MP. I'm hoping to "cheat" the time to progress with presses. My current 1RM is 32kg. I am 175 pounds, so I have to press the 40kg.

    Any advice would be much appreciated. My plan is as follows:

    (reps/sets)

    Mon- SHS 36x10+10/2, TGU 36x1+1/2 (warm-up)
    BP Heavy with total NL under 20
    SQ Heavy with total NL under 20
    Heavy 2HS or Sn work

    Tues- SHS 32x10+10/2, TGU 32x1+1/2 (warm-up)
    KB Jerk 36x1/3 (work up to ladder of 3)
    KB Push Press 36x1/3 (work up to ladder of 3)
    MP 24x1,2,3/5
    DL Heavy with total NL under 20

    Weds- SHS 36x10+10/2, TGU 36x1+1/2 (warm-up)
    BP +/- 75%x5/5
    SQ +/- 75%x5/5

    Thurs- SHS 32x10+10/2, TGU 32x1+1/2 (warm-up)
    KB Jerk 36x1,2/3 (work up to ladder of 4)
    KB Push Press 36x1,2/3 (work up to ladder of 4)
    MP 24x1,2,3,4/5

    Fri- SHS 36x10+10/2, TGU 36x1+1/2 (warm-up)
    DL 60-75%x5/5
    Snatch practice

    Saturday- SHS 32x10+10/2, TGU 32x1+1/2 (warm-up)
    KB Jerk 36x1,2,3/3 (work up to ladder of 5)
    KB Push Press 36x1,2,3/3 (work up to ladder of 5)
    MP 24x1,2,3,4/5

    Sun- Off
     
  2. Pavel

    Pavel Founder and Chairman Master Certified Instructor

    Arryn,it is extremely unlikely that you will be able to increase your MP 25% in 2-3 months.

    Close grip benches are likely to help the KBMP a lot; regular benches not as much.

    Push presses might help—but are more likely to mess up your press start (involuntary dip).
     
  3. guacadoggie

    guacadoggie Triple-Digit Post Count

    Pavel, thank you very much for the info! I know it's a long-shot. We are hosting both certs, so I figured I might as well try.
     

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