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Kettlebell one arm press

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Hello,

Next week, I will be moving on. Then, I do not know if I will be able to press in the evening. So I tested myself tonight.

My maximum after having followed this daily dose press program is now a very solid 28. I can get 5 singles on good days. However, I failed at 30. I do admit that I am a little tired tonight, so to be sure, I'll give a last try tomorrow.

At the end of this beautiful press journey, I went from barely 24 to a very solid 28. I am very happy to now pressing "that much". I am absolutely not disappointed or whatever of this kind. This program made me like a a new move and made me discover new body sensations. I did not imagine that the press was a such a full body move.

Then, I wanted to do a little comparison between it and ROP, in terms of figures. I hope I will be clear enough, and I also hope that it will help some folks to manage a press training program.

We lift 3 days a week
W1 > 18 lifts a session >> 54 lifts a week
W2 > 24 >> 72
W3 > 30 >> 90
W4 > 34 >> 102
W5 > 38 >> 114
W6 > 42 >> 126
W7 > 46 >> 138
W8 > 50 >> 150
W9 > 55 >> 165
W10 > 60 >> 180
W11 > 65 >> 195
W12 > 70 >> 210
W13 > 75 >> 225
1767 lifts in total

I assume lots of people start ROP with a 1RM @24 and achieve then a 32

ROP represents a press program with a total of 1767 lifts (ES) in 13 week. DDP reprensents 450 lifts (ES) in 6 weeks. I counted 5 singles for each "heavy day" in DDP. Even if DDP would be a 13 weeks program, it would only have 975 lifts so, it would be 55% of the ROP volume.

Going from 24 to 32 represents a 1/3 increase. Going from 24 to 28 represents 16% increase. If progression were linear, a 13 week DDP would also lead to an 1/3 increase. This means that the full DDP is as efficient as 1/2 ROP. What is interesting here is that 450 lifts do not represent an half of the 1767 of ROP. To a certain extent, DDP is more "time efficient" (there is a more significant progression in 6 weeks DDP than 6 week ROP). I precise here, that it is theoretical ! These are only figures.

As side notes:
> I ran DDP simultaneously with daily heavy swings (S&S like), loaded pull ups, GUs / loaded pistols. I never went through overtraining and was always fresh. I have to admit that during DDP, I also started HSPU training from the crow position. Maybe it degraded a little my recovery.
> For "busy" people, this program is just perfect. It only took a few minutes a day, comparing to a dilligently done ROP, which lasts about 50-60 minutes. I precise here that ROP is a stand alone program, which DDP is not.

Finally, I would like to say a big thank you @Steve Freides for designing this program ! :) I strongly advise to go for a try. I believe everyone will progress without too much pain.

I think I will GTG one or two weeks before tackle S&T.

Thank you for reading this. Once again, thank you @Steve Freides

Kind regards,

Pet'
 
I think you have made an error. ROP should be as such, no?

Code: 
W1  -  5, 15, 18
W2  -  5, 15, 24
W3  -  5, 15, 30
W4  - 15, 30, 34
W5  - 15, 30, 38
W6  - 15, 30, 42
W7  - 15, 30, 46
W8  - 15, 30, 50
W9  - 30, 50, 55
W10 - 30, 50, 60
W11 - 30, 50, 65
W12 - 30, 50, 70
W13 - 30, 50, 75

Total 1292
 
blahblahblah said:
I think you have made an error. ROP should be as such, no?

Code: 
W1  -  5, 15, 18
W2  -  5, 15, 24
W3  -  5, 15, 30
W4  - 15, 30, 34
W5  - 15, 30, 38
W6  - 15, 30, 42
W7  - 15, 30, 46
W8  - 15, 30, 50
W9  - 30, 50, 55
W10 - 30, 50, 60
W11 - 30, 50, 65
W12 - 30, 50, 70
W13 - 30, 50, 75

Total 1292
Click to expand...

He lists heavy days only.
 
Hello,

@Jan
Yes I did not know the tall kneeling variation !

Doing a press during the GU is also a very interesting thing. However, I GU more than I press (press @28 and GU @38). However, on variety / light day, I bookmark the idea :)

Kind regards,

Pet'
 
I'm still figuring out what to do...
One of my goals for the second half of 2017 was to deadlift 200Kg. I pulled that two days ago after not deadlifting for almost 3 years (old PR 180Kg)...talk about WTH effect.
Another goal is a pullup with the 32. As of now I can do one with the 16. Although pressing would only be a secondary goal, the RoP version with the pullup superset seems to be a good way to increase my pullup.
 
@Kettlebelephant, sorry but those numbers aren't all correct. I did spell this out in some other thread - perhaps someone can post a link to this.

What you're missing is that light and medium day stay the same for a while.

-S-
 
On weeks 4-8, the light and medium days are what you show for week 8.

On weeks 9-13, the light and medium days are what you show for week 13.

The idea is that there is a big jump in volume twice in the program, at week 4 and at week 9. Week 5 has only one addition rung on heavy day compared to week 4, and so on.

-S-
 
Oh, ok. I thought, because you systematically add only one rung to the heavy days that you do the same for light and medium.
Any particular reason for the big jumps over a continuous increase?
 
The same reason we don't have little increments in kettlebell weights, don't recommend using small plates on the bar, etc. - the bigger jumps provide a better stimulus to increased strength. I typically change my deadlift bar weights by adding a 10 on each side and my PR is in the mid-300's - I don't use the 5's or 2.5's unless I'm getting near my limits and aiming for a particular percentage of 1RM.

-S-
 
I want to add another couple of comments about this program.

Kettlebelephant said:
Here's the updated version:

View attachment 2385
Click to expand...

The weekly volume increases only a little _except in two places, where it goes for 50 to 79, and where it goes from 95 to 135. This is part of the key to the program's success - gradual increase, then a big jump, then more gradual increase, then another big jump, then more gradual increase up to the final 5 x 1-2-3-4-5.

For week #13, I would do the heavy day, then skip the final two sessions shown in the spreadsheet. Instead, take some time off then test for your new max.

-S-
 
Kettlebelephant said:
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Click to expand...

Thanks for printing the formula. That eases my mind :D
 
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