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'