Seated strict press

24-30 @ 75-84%1RM strict press, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 24-30 reps with target weight in as few sets as possible.

• If you can get the reps done in 4 sets, you can increase the load next week
• if it takes you more than 4 sets to complete the minimum reps (24), keep the same weight next week
• If it takes you less than 4 sets to complete the top-end reps (30), go heavier next week
• If you get 24-27 total reps in 4 sets = increase load by 2.5 kg (5 lbs) next week
• if you get 28-30 total reps in 4 sets = increase load by 2.5-5 kg (5-10 lbs) next week
• if it took you less than 4 sets to complete 30 total reps = increase load by 5-10 kg (10-20 lbs) next week