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Kettlebell one arm press

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Hello,

@Steve Freides
Yes I will follow the book guidelines because I do not know it enough to change it. Besides, it seems very efficient even in "pure form".

Kind regards,

Pet'
 
I enjoyed the DDL (it gaves super results) program and consider Soju and Tuba for pressing: Upgrade Your Strength with the Soju and Tuba Press Program
I like the fact that it can be done on an everyday basis, it matches my schedule (so does not take too much time).

So my question is : is this program adapted to my goal (this is my first structured press program) ?

I think the rop is great. My experience is that to do it justice you need to be prepared for longer sessions (45 min +) as you build up to 5 ladders of 5 rungs. I hope to get back to it some time when I have more time in the evenings...
 
We should say that the DDD is one of many Easy Strength approaches. The first one I'm familiar with is PTTP, another "lift every day, stay far from failure" training program.

If I was going to adapt the DDD approach to pressing, I'd simply double the volume and recommend a total of 10 presses per day at 75% 1RM, going heavier only once every 10 days or so. It's harder to do that with kettlebells because the weights are relatively small and the increments large, but it's a thought worth pursuing, IMHO. E.g., in @pet's case:

Press 5 days of every 7 (just like DDD), do 18 kg x 5 reps x 2 sets, and every 7th pressing day, go heavier along the lines suggested in the DDD.

From http://www.strongfirst.com/daily-dose-deadlift-plan

daily-dose-deadlift-plan.jpg


For 80, 82 85, and 87%, use 20 kg; for 90 and 92%, use 22 kg if possible, 24 if not.

Guidance about heavy (> 75%) days: do only as many singles as you can do well; it's OK to do less than 5; it's OK to lengthen the rest periods on those days.

You'll be pressing on both sides, so you'll actually be getting 20 total presses each day in the form of 10L and 10R. Heck, I may try this myself sometime!

-S-
 
Hello,

@Steve Freides
Thanks a lot. A good alternative to ROP.

Now I will hesistate all the WE to know which program I will do. DDD worked so well for me, but ROP so well for the others !

Kind regards,

Pet'
 
@pet', it is only a theoretical pressing program until someone tries it and reports their results - no one has tried it. The ROP, OTOH, is almost guaranteed success.

-S-
 
Hello,

@Steve Freides
Well if you wish, i will try it first. It will give you some material to see how it works. I will report on my log if you want. ;)

If at the end "it does not work" then I will go for ROP ! I am not hurry

Kind regards,

Pet'
 
Hello,

That is great ! Why does not it do the same for me ahah !

Kind regards,

Pet'
 
You progress from 3x(1,2,3) to 5x(1,2,3,4,5) on your heavy days - only when you achieve that, increase the weight.
If I may advise you: add systematically one rung a week to your heavy day's volume, for a total of 13 weeks.

Could you please explain this in detail?
I'm a bit confused here, because if I lay out a plan like that, I'll always come out with less than 13 weeks.

(1,2,3) x3 / (1,2,3,4) x3 / (1,2,3,4,5) x3 / (1,2,3,4,5) x4 / (1,2,3,4,5) x5 = 5 weeks
(1,2,3) x3 / (1,2,3) x4 / (1,2,3) x5 / (1,2,3,4) x3 / (1,2,3,4) x4 / (1,2,3,4) x5 / (1,2,3,4,5) x3 / (1,2,3,4,5) x4 / (1,2,3,4,5) x5
= 9 weeks
(1,2,3) x3 / (1,2,3,4) x3 / (1,2,3,4,5) x3 / (1,2,3) x4 / (1,2,3,4) x4 / (1,2,3,4,5) x4 / (1,2,3) x5 / (1,2,3,4) x5 / (1,2,3,4,5) x5 = 9 weeks

EDIT: Nevermind... finally figured out myself :p
For anyone who has the same problem like me:
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Hello,

@pet

Yes indeed !

Concerning ROP, I start with my 5 - 7 RM (so 18-20kg). How do I progressively increase weight ? Or, how did you do it ?

@Coty84
Do you also train for pull ups, as described in ROP, to have a pull & press ? or do you "only" press ?

Kind regards,

Pet'
I did a pullup for every clean and press in the program, which was the plan as written in ROP as I understood it. I just added weight to my pullups to make them more or less an equal of a challenge as my presses were. I also mixed up wide, narrow, under, overhand and L-sit pullups at times just because I was more concerned with getting stronger in the press. The pullups were more for fun. I started presses with 24kg, which was on the lighter side, but had no issue hitting 5 ladders of 5 reps after a couple weeks. Spent a few more weeks at 28 kg. around 6 weeks on 32kg, and now I'm using a 32kg with 5lbs duct taped to it. Recently also hit some personal bests of 48kg turkish get up and windmill. 2 other moves that have vastly improved in past few months
 
Hello,

@Steve Freides
So far so good ! DD Press works well. It is neither time consuming nor exhausting. As you may see in the log, I can press a little more (both volume and weight).

Kind regards,

Pet'
 
Hello,

As a preliminary report:
I follow the Daily Dose Press for 16 days (see training log). I try to follow it the best way I can (exception : holidays). Otherwise, I respect volume and days on / days off

From time to time, I test myself, even if it is not a "heavy day". Then, I do one set heavier and one "normal" set. I only do that when I feel good, when I am not tired. Basically, I do it when I feel confident in the fact that going heavier is achievable.

I was not a huge fan of this exercise. However, it is a good supplement for HSPU so I get involved in pressing.

A started with a 24kg press, as 1RM. DDP is a relatively low training volume comparing to ROP. Indeed,I only press 20 times a day (10 ES) so it can be very easily combined with my current routine.

My numbers are now:
=> 2 sets of 5 @20 : very easy
=> 2 sets of 5 @24 : heavy (above all the 2 last ones of the last set) but passed each time. Recorder : previous 1RM : 24
=> 1 set of 3 @ 26
=> 1 rep @ 28 (new 1RM)

28kg was my intermediate goal. The "final" goal is to press 32. I think I am on my way. I will see where this program goes. Maybe I will be able to press 30 once or twice. I am confident.

Then, even if it is not over yet, far from it, I wanted to thank a lot @Steve Freides for designing this :) ;). This program is making me a press fan ! I will report another time when I will finish it but it is already a success. It matches all my constraints:
=> time efficient
=> make me stronger
=> very smooth
=> very good incorporation in my routine

Kind regards,

Pet'
 
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