Well, I used to train the (front) strict overhead press and the front push press. I don't have my old logs. However, I believe that I push pressed 75x4 sometime in August of 2011, and then in Febuary of 2012 I remember that I push pressed 95x4 (I remember both of these specific PRs because the first was the day before I left Australia, the second I remember being particularly pleased because I was incredibly hung over). That should answer your question about the timeline. I also recall that I wasn't doing any heavy back squatting back then, which is really the key to driving up the lift. I believe that with superior programming, I could have done it faster.
I don't train the front push press anymore because I believe the behind the neck version to be far superior. I currently do the following:
Strict press 3x/week
BTN PP 2x/week
I won't do both on the same day, either. Pressing movements go before squatting movements (having leg strength in the tank affects both of these lifts, especially the push press obviously. The reverse is untrue. A heavy, draining push press max will not really affect your squat session immediately following). The programming for both lifts is very simple. On any given day, I attempt a rep PR of some kind. I like cycling through rep ranges. The way I will do this is warm up to one max effort top set. All of the warming up is directed toward the top set in which I attempt a rep PR. So on any given day, there is really not a great deal of heavy volume for any lift, I hate doing sets across and emphasize frequency over volume for all forms of squatting and pressing. This is how I program front/back squatting and press/push pressing and I stand by the results.
So here is how progression of the top set works: You write down a set of possible targets over a spread of rep ranges from (say) 2-10. For any given exercise, you warm up to a max effort top set in which you attempt one of the targets.
When you hit any of those targets you write a new set of targets. Here's a real life example from me. I recently hit a new strict overhead press PR of 170x8. I had written down four targets, I wanted either 162.5x10, or 170x8, or 185x5 or 195x3 (these ones are in lbs, obviously. I am not a smaller Ken Patera). Since I hit one of the targets, I wrote down a new set of targets. These are 165x10, 180x7, 190x5 or 200x3. As to which particular target I decide to attempt on a particular day, that is little more than personal preference. If I hit a 7-rep PR then I might try my next target to be a 5-rep PR among the next set of targets, and so on. You get the idea.
I want to emphasize the fact that although the targets follow a "linear progression" the actual program does not. Because especially if you do the same exercises again and again with that much frequency, some days you feel good, other days you feel bad, some days you feel like absolute ****ing ****, and other days you feel really, really good. On any given day, for the exercises I intend to do, I will walk into the gym with the intention of hitting a prescribed target. If it's a good day, that will happen and I have a new PR, but plenty of days feel just awful and that doesn't happen. That's OK. It's a normal part of training. Just do what you can, when you can.
Bookmarks