Press Wednesday: Switching Focus

TAKING a year off competing in strongman is allowing me to reassess my goals and face some facts. Facts like how my overhead press is woeful, and my bench press has more potential. Another fact is that strengthening my bench will assist, to a certain extent, my overhead press. Ergo, I’ve decided to focus more on bench while continuing my strongman training, to prepare for a push/pull comp in 2015.

I’ve also decided to squat fortnightly, to maintain strength while not destroying my knees. That means Monday next week I’m going to try for high reps of 200 kilos as my money set.

I have dropped overhead from my Monday night press routine as of now (I will still do overhead press on Saturdays, along with other strongman events, as per usual), and begun a periodisation program focussing on bench press. I originally programmed four by four, but after the fifth set of 130, I honestly felt like I could do two more… same with the inclines. I’m going to increase the weight by 2.5 kilos a week and try and stick to a four by four or five by five for as long as possible. In twelve weeks time, if I can bench 160 kilograms for a triple or more, I’ll be on track. Ideally I’d like a 1RM of somewhere approaching 200 by the end of next year. Lofty ambition for just 12 months, I know, but it’s always good to aim high.

Bench press
20 kgs x 5
60 kgs x 5
100 kgs x 3
120 kgs x 1
130 kgs x 5s x 4r TPR

Incline bench press
60 kgs x 5
80 kgs x 3
100 kgs x 5s x 4r TPR

Skull crushers
55 kgs x 10
55 kgs x 10 TPR
50 kgs x 9

DB front raises
*drop sets*
left: 20 kgs x 8
right: 20 kgs x 8
left: 17.5 kgs x 6
right: 17.5 kgs x 6
left: 15 kgs x 5
right: 15 kgs x 5

One thought on “Press Wednesday: Switching Focus

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