Mirek
Level 6 Valued Member
14.10.2019
I decided to finally put the money where my mouth is and try my very own pressing program which I've put together some while ago. I am reposting it here for the sake of completeness. Original thread where it sparked some controversy is here: Ladders question.
Pressing plan, Soviet style:
1) Numbers are total reps per arm of military press (or clean and press) for a given day
2) You train 3-5 time a week
3) If you use your 6 RM bell, attain the total daily reps by combination of sets of 2,3, and 4
4) If you use your 8 RM bell, attain the total daily reps by combination of sets of 3,4, and 5
5) If you use your 10 RM bell, attain the total daily reps by combination of sets of 4,5, and 6
And here is the reasoning behind it:
I got the idea of the program by combining the wisdom from here: From Simple to Sinister: Waving Volume on S&S | StrongFirst
and here: The Origins of StrongFirst Programming: The Soviet System | StrongFirst.
I simply scaled down the published volume for swings by order of magnitude (2000 presses per arm per month, anyone?) to 200 per four weeks, which averages at 50 reps per week and then used the recommended rep ranges of 1/3 - 2/3 of your 70 - 80 % 1RM. That's it.
I am gonna use 32 kg bell as 8RM weight.
W1D1
press/arm 2,2,4
oas/arm 3x10
After two weeks of nonstop swinging I am doing sets of 10 quite comfortably without being overly out of breath. Nice.
I decided to finally put the money where my mouth is and try my very own pressing program which I've put together some while ago. I am reposting it here for the sake of completeness. Original thread where it sparked some controversy is here: Ladders question.
Pressing plan, Soviet style:
1) Numbers are total reps per arm of military press (or clean and press) for a given day
2) You train 3-5 time a week
3) If you use your 6 RM bell, attain the total daily reps by combination of sets of 2,3, and 4
4) If you use your 8 RM bell, attain the total daily reps by combination of sets of 3,4, and 5
5) If you use your 10 RM bell, attain the total daily reps by combination of sets of 4,5, and 6
Day/Week | 1. | 2. | 3. | 4. |
---|---|---|---|---|
Mon | 8 | 10 | 14 | 14 |
Tue | 10 | 20 | 10 | - |
Wed | - | - | 18 | 6 |
Thu | 6 | 12 | 8 | - |
Fri | 16 | 18 | 20 | 10 |
Day/Week | 5. | 6. | 7. | 8. |
Mon | 12 | 6 | 18 | 16 |
Tue | 18 | - | 10 | 8 |
Wed | - | 14 | 20 | 6 |
Thu | 20 | - | 8 | - |
Fri | 10 | 10 | 14 | 10 |
Day/Week | 9. | 10. | 11. | 12. |
Mon | 20 | 14 | 6 | 14 |
Tue | 18 | 10 | 8 | - |
Wed | - | 8 | - | 6 |
Thu | 12 | 20 | 16 | - |
Fri | 10 | 18 | 10 | 10 |
And here is the reasoning behind it:
I got the idea of the program by combining the wisdom from here: From Simple to Sinister: Waving Volume on S&S | StrongFirst
and here: The Origins of StrongFirst Programming: The Soviet System | StrongFirst.
I simply scaled down the published volume for swings by order of magnitude (2000 presses per arm per month, anyone?) to 200 per four weeks, which averages at 50 reps per week and then used the recommended rep ranges of 1/3 - 2/3 of your 70 - 80 % 1RM. That's it.
I am gonna use 32 kg bell as 8RM weight.
W1D1
press/arm 2,2,4
oas/arm 3x10
After two weeks of nonstop swinging I am doing sets of 10 quite comfortably without being overly out of breath. Nice.
Last edited: