suggestions for my only vertical push on maintenance day while I block train

[Phineas]

I'm about to begin block training for my vertical pull and lower push. I've put together a simple program based on one Built gave me (thanks Built!).

After the two consecutive days of lower push/vertical pull I'll do day 3 which will be maintenance for everything else. I'll do one lift per plane of motion as well as one for calves.

I've decided on essentials like rows, deads, etc, but can't decide on a vertical push.

I often get so focussed on trying to work all three delts simultaenously that I forget parts of them get worked in other exercises. I kind of feel like going for BB shoulder press, since it's been a while, but I'm not sure if that's really an essential lift for maintenance (it's all I get for vertical push).

I know there's corner press, but I've been doing variations of it for about 3 months now, and am kind of bored. Would anyone suggest hang cleans, maybe?

Ideas? I'd love to hear them.

 

[Scarface30]

Push presses are a favourite of mine for vertical push. Arnold press is another I have recently been doing.

 

[gtbmed]

Hang cleans as a vertical push?

I would do overhead press. Military presses aren't bad either. You could also do handstand pushups or push press.

 

[Gazhole]

Whenever i get bored of BB military i switch to Single Arm DB Overhead Press. Bit of a mouthful, but basically take a dumbell and overhead press it. Then do the other arm.

Great movement, can get a lot of depth, and it requires a lot of stability and concentration.

I'm also doing hang clean and press as one movement at the moment and it's doing a lot for my shoulder/trap development.

Hang clean it, pause, and do a nice slow press. The change from explosive speed to slow tempo is really challenging.

 

[Phineas]

Whenever i get bored of BB military i switch to Single Arm DB Overhead Press. Bit of a mouthful, but basically take a dumbell and overhead press it. Then do the other arm.

Great movement, can get a lot of depth, and it requires a lot of stability and concentration.

I'm also doing hang clean and press as one movement at the moment and it's doing a lot for my shoulder/trap development.

Hang clean it, pause, and do a nice slow press. The change from explosive speed to slow tempo is really challenging.

Do you find that you're strength (or in the case of cleans, power) for hang cleans and presses are relatively equal? Say, for instance, you're week's intensity is 75% @ 3 x 7. Can you overhead press the weight for that rep range that you would normally do on hang cleans for that rep range, and vica versa? Or, should I expect to have to lower the weigth a bit?

 

[FMJ]

I'm also doing hang clean and press as one movement at the moment and it's doing a lot for my shoulder/trap development.

Hang clean it, pause, and do a nice slow press. The change from explosive speed to slow tempo is really challenging.

That's an excellent mod to the hang cleans. I'm stealing that!

 

[Gazhole]

Do you find that you're strength (or in the case of cleans, power) for hang cleans and presses are relatively equal? Say, for instance, you're week's intensity is 75% @ 3 x 7. Can you overhead press the weight for that rep range that you would normally do on hang cleans for that rep range, and vica versa? Or, should I expect to have to lower the weigth a bit?

A little bit, but not a great deal. I would adjust by maybe 10lbs for the tempo. Depending on how good you are at cleans this may too light or too heavy.

I can do about 155lbs military press for 5 reps strict tempo, with the hangclean & press im doing about 140 for 5 reps. I can hangclean 175lbs without the press for 3 reps.

The combination of the movements makes it a tough one to judge, but use that as a ballpark figure to start with - it took me a session or two to get the weight right, but its a very fun movement.

 

[Gazhole]

That's an excellent mod to the hang cleans. I'm stealing that!

Your shoulders will love it

 

[Phineas]

Your shoulders will love it

Done it twice now. Have to say, this is one of the most impressed I've been with a new lift! (new only for the combination, but still new stimulus, nonetheless). I love the transition. Though, I changed the military press to a push press, only because I wanted to continue with that movement (have done military more in the past). This is shoulder brutality! Love it! Thank you and damn you Gaz! lol

 

[gtbmed]

All you need to do is look at the shoulder/back muscles of olympic lifters to see how beneficial oly lifts can be for those areas.

 

[Gazhole]

Done it twice now. Have to say, this is one of the most impressed I've been with a new lift! (new only for the combination, but still new stimulus, nonetheless). I love the transition. Though, I changed the military press to a push press, only because I wanted to continue with that movement (have done military more in the past). This is shoulder brutality! Love it! Thank you and damn you Gaz! lol

hahaha, glad to hear it dude! I was the same, for some reason its just so much more fun to combine them together, and harder than doing them both separately in the same workout.

Hope you see some awesome results from them!