PB III Block II questions

Hi BBM,

I’m about to start block II of PB III and I have a couple of questions about the variations in this block:

  1. I noticed there isn’t any variation for OHP in this block, is there a reason for that? I feel my shoulders are a big weakpoint (My paused bench e1rm is 121 kg compared to my OHP which is 61 kg, and also visually my shoulders are a weak point), so would it be wise to make any changes in the exercise selection? For example, maybe instead of a JM Press on exercise 3 of day 2, I could have a seated dumbbell OHP, since I feel that my triceps get enough work with the 10 sets a week that are programmed in the GPP, and I feel that this variation shouldn’t generate too much fatigue at the programmed rep range and RPE.

  2. On day 4, there are two variations of incline bench press, one of which is a high incline at a lower rep range and the other is a low incline in a higher rep range. Is there a reason why 2 variations that are so similar have been included in the same workout? The variations that are programmed throughout the week are - Day 1 - Close grip bench, Day 2 - Paused bench press, Day 3 - 2ct paused bench press, Day 4 - High incline bench and low incline bench. Is there a different variation that I could use instead of low incline bench just to have some variaty within that workout?

  3. This will be my first time doing paused deadlifts. Where should I pause during the lift - Just off the floor at around mid-shin height or is it more towards knee height?

Hey Ben,

Thanks for the q’s. Hope you’re enjoying the template so far!

  1. I don’t think the OHP develops as much shoulder strength for bench press as more bench pressing. I do not typically program OHP when trying to prioritize the bench press for PL. I wouldn’t do it for you with the provided info. Rather, I’d bench more if you want to bench more :slight_smile:

  2. You can select the exercises you like, but day 4 in that template is lower fatigue, supplemental day from a pressing standpoint. Yes, we are using different variations to target slightly different adaptations. Low incline carries over more to flat bench whereas high incline more to press. If you wanted to do OHP here, I’d do it for the high rep range.

  3. I would pause 1" off the floor.

Hey Jordan,

Thanks for the reply, i’ve been really enjoying the template so far.

As for the incline bench, If the adjustable bench in my gym can jump in increments of 15 degrees up to 90 degrees, what would you consider a high incline press and what would be a low incline bench (I thought maybe 45 for high incline and 15 for low incline)? There is a bench rack with a fixed degree of 45 degrees, though I can also set-up the adjustable bench at the squat rack if needed.

Yep, I’d do 15* for low incline and 45* (similar to the fixed incline benches) for high incline with a barbell. For more OHP transference, you can go up to ~ 60* and see how you like that. I like that with a close grip for OHP.

Got it, Thanks.

As a final question (wanted to add it to the previous message but couldn’t edit it) - Is the JM Press meant to be free-weight (If so, with a normal 20kg bar or with a smaller bar that weighs 15kg for example, which is what i’d usually use for skull crushers), or is it meant to be on the smith-machine for example? And, just to have a direction as for the weight selection - is it an exercise that you could typically use moderate weight for in comparison to the bench press for example, or will the weights be more similar to what I could use on skull crushers?

Also, i’ve looked for tutorials online about how to perform the JM Press since i’ve never done it, and i’m sturggling to understand the technique. It seems quite similar to just doing a combination of close-grip bench and skull crushers, but with bringing the bar down to the chin rather than over / past the head. Is there more to the technique that i’m missing?

Yep, JM press is with a regular barbell. The weight won’t be even close to your regular bench press, but more similar to skull crushers.

The technique as you’ve understood it is correct.