Greg Hetherington

Bottoms up presses - part of today’s mixed strength workout and one of my favourites.

These next 3 weeks, day one is going to be focussing on stability focussed exercises. With most people not having access to heavy weights, going lighter and improving asymmetries and training blind spots while simultaneously improving your movement proficiency is our focus. (It’s good for you)

Bottoms up presses are a great screen for regular presses simply because you need the correct pattern which is grooved by using your stabilizing muscles appropriately. Pressing regular weight does not “punish” you during the workout for poor form like bottoms up (steering) presses do. Not only does this teach proper patterning but it also strengthens weaknesses in the surrounding musculature.

Full workout details found in Strength Club in Fuel Online

Classic Barbell Strength Endurance. A venn diagram of lifting
6 x 12 reps every 2.5 min

A. Front Squat
B. Bench Press
C. Bent Over Row

Each week, increase the weight a couple % in lbs and do the final set to complete technical exhaustion

Th

There are 3 primary press variations.

1. The Strict Press
2. The Push Press
3. The Jerk

Master the strict first, then the push and then the jerk.

Programming them for different press loads will help change training stimulus and help improve your strength.

One way to program these is to do 1 each week then come back and increase the reps and or weight in the 4th week to get some “progressive overload” in your training.

Run Goal - Sub 5 min mile
Current 5:22

Lift goal - 500lb Deadlift
Current 455lbs

Time frame: May 2022

When I get those 2 I’m going to try and do a 500lb deadlift immediately followed by a sub 5 min mile like my boy is going to do tomorrow while raising funds with for men’s physical and mental health (do I know the need for that)- so in other words, when I grow up I want to be like

What are you getting after this year?