Back to the Presses

Military Presses that is.  I experimented going w/o pressing for a few months, relying on getups as my only pressing movement.  Looks like the experiment worked because I was able to press the 28kg bell for 3 sets of 3 which is a big PR for me.  I expect to have an even bigger jump in pressing strength over the next few weeks.  Whenever I put down a movement for a period of time and then pick it up again big gains usually follow.  I got cocky and thought I could press the 32kg for a single rep but failed after 2 attempts.  I bet I get it within the next couple of weeks.  My plan for the next few weeks is to alternate heavy and light getups and presses 2x/week so I don't overtrain my pressing muscles.  Day #1 of the week (today) I did heavy presses, mostly sets of 3,  followed by 3 light Getup sets.  Day #2 I will start with heavy getups and do light presses.

Military Presses

Started with double-bell presses.  I cant do these with heavy weights because I am rehabbing my left shoulder.  I seriously fucked it up practicing handstand pushups early last week and I need to take the left side easy for a while.


8 kg bells x 2 sets of 7
12 kg bells x 2 sets of 5
16 kg bells x 2 sets of 3
18 kg bells x 2 sets of 3

Switched to single bell presses

All sets on left side from here are done with the 18 kg bell - all 3 rep sets.  I don't want to push any more than that until the pain diminishes to a very large degree. 

Right side
24kg x 2 sets of 3 reps
28 kg x 2 sets of 3 reps with 2-hand cheat clean
28 kg x 2 sets of 3 reps with traditional clean
28kg x 2 sets of 2 reps with traditional clean
2 attempts at 32kg press - failed!
24kg x 3 sets of 3

2-Hand Swings
20 rounds done on the minute

24kg x 7 reps x 2 sets
28kg x 7 reps x 2 sets
32kg x 7 reps x 3 sets
36 kg x 7 reps x 3 sets
40kg x 7 reps x 3 sets
36kg x 12 reps x 3 sets
32kg x 12 reps x 4 sets

Post by Yogi Steve Hkc.