Trying to understand the bridge

Training Q&A [Moderated]
1

Hello, I know it’s not a duty of a coach to explain every detail about training, but I find it hard to reason with the frequency on the upper body lifts on the bridge 3.

Coming off of mike israetels program, I handled workloads and frequencies that far exceed what I’ve encountered in this program (Relative to your MEV and MRV in each phase of training). What I mean more specifically is that I did indeed work up to a MRV which was around 23 sets for upper lifts a week, I’d bench 2-3 times a week, but i’d also be doing things like pec flies, tricep work, delt work. This was all for up to sets of 5 x 20.

Now, I am doing bench 2x a week, and overhead press once a week. I do not feel that the volume on overhead press is meaningful isolated from other lifts, or combined. I’m saying that I don’t feel like I accumulate enough fatigue in the overhead pressing muscles from the overhead pressing alone to illicit any adaptation, and I do not feel like the bench variations cause enough stimulation combined with the overhead press to cause an adaptation in the muscles that overhead press to a significant degree. This is also troublesome, since I feel inclined to make that lift more useful, which would be incline bench (press focused). Next macrocycle I will be focusing on a press, since my front delts are my weak point, i’m pretty sure my rear delts are way bigger than my front delts, which is interesting.

The issue with me making it press focused is I need specificity towards benching at this point. If the pressing muscles do meaningfully adapt, then I am not upset with slightly less bench specificity.

My mevs and mrvs are

MRVs: +5
Hypertrophy = Squat: 19 Bench: 22 Deadlift: 16
Strength = Squat: 14 Bench: 16 Deadlift: 12
Peaking = Squat: 11 Bench: 13 Deadlift: 9

MEVs: -0.5
Hypertrophy = Squat:7 Bench:8.5 Deadlift:5
Strength = Squat:5 Bench: 7.5 Deadlift: 4
Peaking = Squat: 4 Bench: 6 Deadlift: 2

So now that I know my specific ideas are being contemplated, do you disagree with me and does your experience and education confirm that my thoughts are wrong, and that overhead press combined with the two bench variations are similar enough to drive the logical adaptations you’d seek from overhead pressing?

I have no issue with the dead lift and squat volume, for me that is basically perfect.

If you are curious:
21 years old
5’8.5, small frame (6.2" wrists etc)
male
155lbs (I am indeed cutting from 170, I was extremely skinny fat and still am)

Lifts (1rm)
280 squat below parallel
190 Bench paused
450 Deadlift

Training experience: 2 years

Protein Intake 1g/lb
Low fat
high carb

2

We do not define MEV or MRV for individuals when programming so I’m not sure if you can compare your experimental MEV and MRV to our program. I would also caution against asserting that we can reliably determine MEV or MRV at this time. Additionally, I think net weekly training fatigue is a more useful tool we can attempt to quantify.

I don’t think any of our programs focus on the overhead press except for the press template. In that, i would be inclined to agree with you that the overhead press needs more frequency and training to improve optimally, but that needs to be balanced with bench and other training. I also would not expect incline to be the best way to train for a stronger press, though I do agree it is a relatively useful accessory. Rather, I think you need to press more if you want to press more, as performance on that lift requires improvement in coordination (like others) and this can only be developed by the exercise itself and very similar variations.

Then why are you worried about your press? Additionally, I would caution you against associating beneficial muscular adaptations only occurring with improved strength performance

My thoughts is that these exact value are not terribly important when it comes to actually programming. For example, if you change the average intensity, rep range, or exercises all of these values are meaningless.

What is your waist and how long have you been training?

3

Then why are you worried about your press? Additionally, I would caution you against associating beneficial muscular adaptations only occurring with improved strength performance

I have thought more about this. In my situation, I should not worry about the press, or the bench when my claim is that my FRONT DELTS are a weakness when it comes to benching (everything really, but disproportionately so in my delt). Both of these lifts work the front delts, and the triceps, the GPP is giving me further longhead tricep stimulation, and the bench gives me additional volume for the front delt. That’s dumb for me to think that it could not work.

What is your waist and how long have you been training?

Bias aside, I’ve probably been actually training for 2.5 years now.
I won’t give you a huge story, but just think of a 120lb skinny fat 5’8.5 starting position.

My waist is 33.25 at the belly button, at 170lbs it was around 36.5
I do not look very lean at 155, but no longer am fat. I couldn’t stand having the worlds fattest face lol.