In the last few weeks I was pretty heavy on dips & presses (bench & overhead). I did by no means max those out yet. In particular on the bench I probably just touched the point where easy progress is no longer possible (on overheads this was somehow always the case – dont know why).
The format worked well, so on bench press I will remain on a 3×8 as long as I can. If I fail to progress there session by session, I might switch to a 5×5 protocol and see what this does. On overhead presses I will also continue a dual track of strict military, and push press with an emphasis on negatives. On those one’s and 8×3 protocol seems to suit me better – I tend to fall off a cliff after the 3rd or 4th rep. Which might be something to address separately – but this is probably more high-rep kettlebell work that I can do in the garden.
I am thinking that I might have to move overhead and bench press to a different day now that I am closer to my actual max on those. This gives me a basic rhythm of bench-other-overhead-rest-repeat if I want to follow a 3-on/1-off style. On the pressing days I should also do my dips – it remains to be seen whether I can do them in between as well as I could thus far. I could also do the odd squat and deadlift (tendonitis permitting) on the pressing days.
On the “other” day I should usually do a heavy metcon, albeit after building up slowly to ensure I am alright with them. I might also do some lighter metcon’s on the lifting days (after the lifting), or maybe some core stability work.
I should continue grooving my handstand holds, as well as one-legged squats (to the box), but those do not necessarily need to happen in the gym. And of course, I should be more diligent in getting an MWOD in. And of course, I need to do my tendonitis and prehab work.