mst-systems-12-week-log-program
mst-systems-12-week-log-program
program
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Contents
INTRODUCTION.................................................................................................. 1
Shane Jerman ................................................................................................. 1
Daniel Ashcroft ............................................................................................... 1
KEY NOTES ......................................................................................................... 2
Technique ....................................................................................................... 3
Assistance ....................................................................................................... 3
Nutrition ......................................................................................................... 4
Deload ............................................................................................................ 4
How To Structure Your Other Training ............................................................ 4
LOG PRESS ROUTINE .......................................................................................... 5
SKILL/ACCUMULATION PHASE ........................................................................... 5
Weeks 1-3 .................................................................................................. 5
TRANSITIONAL PHASE ...................................................................................... 12
Weeks 4-7 ................................................................................................ 12
PEAKING PHASE ............................................................................................... 18
Week 8-11 ................................................................................................ 18
1RM TESTING WEEK......................................................................................... 24
Week 12 ................................................................................................... 24
ASSISTANCE EXERCISES .................................................................................... 25
Weeks 1-3 ................................................................................................ 25
Weeks 4-6 ................................................................................................ 26
Weeks 7-11 .............................................................................................. 28
OUTRO/SUMMARY .......................................................................................... 30
VIDEO GLOSSARY ............................................................................................. 31
INTRODUCTION
Shane Jerman
My name is Shane Jerman and I have been a full-time strength coach focusing
on Strongman and Powerlifting for the last 6 years, and an active strongman,
weightlifter and powerlifter for the last 12 years.
As a lightweight athlete (u90kg for most my competitive life) who did not want
to bulk up to a crazy bodyweight to lift the numbers I wanted, I decided to go
down a different path to achieve my strength goals and started researching
different training methods and due to being successful in my sports (370kg
deadlift, 360kg squat, 220kg bench, 140kg snatch 170kg clean and jerk, 170kg
log – all raw) I had the pleasure of traveling the world and meeting some of the
top minds in the strength world.
I pride myself on being a sponge for knowledge, I like to learn in any situation I
am in. I am a firm believer that no matter how much you know you can extract
a few gems from anyone you meet in the gym/strength world. Even if at first
glance they seem to just be “winging” it, if they are strong, they must be doing
something right?
This is a further instalment in the MST Systems eBooks, and this time we are
focusing on one of the lifts we have become famous for, the Log Press.
Daniel Ashcroft
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titles (Europe's Strongest Man u80kg 2019, 2x Britain’s Strongest Man u80kg,
2x Englands Strongest Man u80kg, World Records at u80kg in the Axle Clean
and Press and DB clean and press). These accolades have enabled me to travel
to some incredible places in the world to compete, talking with athletes who
advocate different training styles.
I would class myself as a true student of the game, and have made it my
mission to fully understand, learn from, and implement every training method
I have come across, in order to come up with effective training systems that
can be successfully applied to strength sports.
KEY NOTES
This program starts with a high frequency skill/accumulation block, which
requires you to be able to log press 3 times per week. This will then taper
down to 2 days per week from week 4 till the end of the e-book. This is quite a
high frequency approach to the log press and may be a different approach
than what you are used to. However, if you stick to the program, we would
almost ensure a PB, no matter what level you are currently lifting at.
Due to the intensity of the block and the requirement to log press 3 times per
week for the first 3 weeks and working with a high volume of reps, we
wouldn’t recommend starting this e-book if you are carrying an injury or
niggle.
This log press program will have skill/accumulation phases, a transitional
phase, as well as essential flow sessions, that will then transition into specific
repeatability/intensification and peak work. We will also peak assistance
movements in order to bring the most out of the main log press.
If you do not currently know your current log press and strict log press maxes,
we suggest testing these before starting the program. You can always retest
after the 3rd week accumulation if you are new to log pressing, and you feel
like your max was undercooked.
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It is your choice on what kit you use for the lift. Belt, sleeves etc. Unless we
state in the notes, please use what makes you comfy and gives you the
confidence to complete the lift.
Technique
This log program is for anyone wanting to develop their log press. It would help
if you are already technically proficient in the movement, however we will run
a 3 week skill acquisition/skill development block at the start of the program.
This should help anyone who isn’t proficient in the skill of log press re-enforce
the movement.
This block will include log press and strict log press variations. When you are
doing the main log press movement, we suggest you use the press style that
you would use when going for a max log. This can be push press, push jerk, or
split jerk. As long as you apply this press style on the main log movement for
the 12 week block, you will see results.
We will include videos to support technique, both for the main log
movements, and the assistance exercises.
Assistance
Assistance exercises for the first 3 weeks are designed to support the main skill
acquisition movements, keeping the shoulders and upper back healthy. We will
include introductions to the heavier assistance movements as well, just so you
develop the skill around these movements.
When moving into week 4, we will start to peak the main assistance
movements, aiming to hit max load on these movements in week 8, gradually
phasing them out as we peak the main log press. Shoulder stabilization drills
and tricep work will run alongside the program for its duration.
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Nutrition
Please make sure you are eating 2 grams of protein per kilo of bodyweight
MINIMUM as you will need this to recover. We would also recommend being
in a slight calorie surplus to get the most out of the training block, however
this will depend on whether you are an athlete operating in a weight category.
Deload
There is a transition week in week 7 of the block, which will include lighter flow
work on the log, included to help with recovery. If you feel like you need a
deload before testing in week 12, you could use that week to deload and then
test your max at the weekend. Please note however that the training block is
planned to build up to a strategic peak, so managing your training correctly,
you should feel you are well recovered for each session.
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LOG PRESS ROUTINE
SKILL/ACCUMULATION PHASE
Weeks 1-3
Important note – make sure you use a stopwatch/training partner to time
your rest periods, so they are accurate! Also, I would rather you undershoot
the load and it be a little easier than plan then overshoot and fail – failed
reps throughout the block are counterproductive.
Our preferred training split for this is a 3-day split i.e. Monday, Thursday,
Friday (as part of an event or day), using Tuesday for Deadlift and Squats and
Wednesday, Saturday and Sunday for some active recovery, a 30-minute
walk for example.
Week 1 Session 1
Exercise 1: Log Press, with a 2s pause in the rack position and a 2s hold
overhead
Sets x Reps: 7 sets of 2 reps
Weight: 70% of current log max
Rest: 2 mins rest between sets
Notes: Make sure to clean and press each rep. When you have cleaned the log,
achieve a solid rack position, hold for 2s, then press overhead, holding for 2s at
lockout. Then the log returns to the floor, clean the log again, and repeat the
process.
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Notes: Take this out of the rack. We would like a 1s hold in the rack and a 1s
hold overhead on each rep here. This ensures each rep stays “strict” removing
any stretch reflex, forcing us to recruit the correct muscle for the press.
Week 1, Session 2
Exercise 1: STRICT Log Press
Sets x Reps: 2 sets of 10 reps
Weight: 55% of strict log max (if this is unknown, choose load that will
challenge you for 10 reps)
Rest: rest as needed between sets
Notes: Make sure to clean and press each rep. We are looking for a 1s hold
overhead on each rep here as well in order to develop the overhead stabilizing
muscles.
Exercise 2: Log Clean
Sets x Reps: Build to 5RM. After your 5RM, drop 10% and do 3 sets of 5 reps
Weight: Make this a 5 rep max. Remember, no failed reps, but want to work
some heavy cleans
Rest: Rest as needed
Notes: The aim here is to develop the skill of the log clean, whilst pushing
some load. Make sure hitting perfect positions throughout and finishing each
rep in the perfect rack position before returning to the floor
Week 1 Session 3
Exercise 1: Log Press with a 2s pause in the dip
Sets x Reps: 10 sets of 1 rep
Weight: 60% of max log press
Rest: 75s rest between sets
Notes: When going into the dip, pause for 2s at the bottom of the dip, then at
the end of the 2s, explode into the press. Make sure to maintain perfect
positions throughout the movement and generate max force coming out of the
dip.
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Exercise 2: High Incline Bench Press
Sets x Reps: Build to 12RM. After your 12RM, drop 10% and do 2 sets of 12
reps
Weight: 12RM with no failures, remember, if need to undercook, please do,
just make sure to hit all reps
Rest: Have 2 mins rest between drop sets
Notes: Make this incline slightly higher than your standard incline bench. You
want to be between 45 degrees and 90 degrees bench position.
REST
Take the weekend off with some active recovery, some 30-minute walking for
example.
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Week 2 Session 1
Exercise 1: Log Press, with a 2s pause in the rack position and a 2s hold
overhead
Sets x Reps: 10 sets of 1 reps
Weight: 75% of current log max
Rest: 90s rest between sets
Notes: Aim for perfection on each rep. Nice and strong overhead and try to
achieve a “weightless” rack position. Be regimented with the timed holds in
order to achieve the desired results.
Week 2 Session 2
Exercise 1: STRICT Log Press
Sets x Reps: 2 sets of 8 reps
Weight: 65% of strict log max (if this is unknown, choose load that will
challenge you for 8 reps, making sure your load is increased from week 1)
Rest: Rest as needed
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead on each rep
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Week 2 Session 3
Exercise 1: Log Press with a 2s pause in the dip
Sets x Reps: 7 sets of 3 reps
Weight: 65% of max log press
Rest: 2 mins rest between sets
Notes: When going into the dip, pause for 2s at the bottom of the dip, then at
the end of the 2s, explode into the press. Make sure to maintain perfect
positions throughout the movement and generate max force coming out of the
dip.
REST
Take the weekend off with some active recovery, some 30-minute walking for
example.
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Week 3 Session 1
Exercise 1: Log Press, with a 2s pause in the rack position and a 2s hold
overhead
Sets x Reps: 8 sets of 1 reps
Weight: 80% of current log max
Rest: 90s rest between sets
Notes: Should understand what the weightless rack position feels like now,
and have confidence in hitting it on every clean
Week 3 Session 2
Exercise 1: STRICT Log Press
Sets x Reps: 2 sets of 6 reps
Weight: 70% of strict log max (if this is unknown, choose load that will
challenge you for 6 reps, making sure your load is increased from week 1)
Rest: rest as needed between sets
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead on each rep
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Week 3 Session 3
Exercise 1: Log Press with a 2s pause in the dip
Sets x Reps: 10 sets of 1 rep
Weight: 70% of max log press
Rest: 90s rest between sets
Notes: When going into the dip, pause for 2s at the bottom of the dip, then at
the end of the 2s, explode into the press. This week we should really
understand the concept of loading the hips, and using this to explode through
the log once coming out of the dip
REST
Take the weekend off with some active recovery, some 30-minute walking for
example.
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TRANSITIONAL PHASE
Weeks 4-7
Week 4, Session 1
Week 4 Session 2
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Exercise 2: High Incline Bench Press
Sets x Reps: Build to 6RM. After your 6RM, drop 10% and do 2 sets of 6 reps
Weight: 6RM - really try and push load now, you should have a good
understanding of what you can handle. Just ensure this is being progressed
Rest: Have 2 mins rest between drop sets
Notes: Continue to use the same bench setup you have been using through the
program
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Week 5 Session 1
Notes: Make sure you are cleaning each rep. Try and make these carbon copies
of last week's reps. Aim for the reps to look identical and exactly the same
speed.
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead.
Week 5 Session 2
Exercise 1: Log Press, with a 2s pause in the rack position and a 2s hold
overhead
Sets x Reps: 10 sets of 2 reps
Weight: 73-78% of max log press
Rest: 2 mins rest between sets
Notes: Perfect holds in each position. Be in complete control of each rep.
Notes: Continue to use the same bench setup you have been using through the
program
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Week 6 Session 1
Notes: Make sure you are cleaning each rep. This will be the toughest week of
the accumulation phase. You should feel confident repping the log now. Take
your time and make sure you are hitting every rep
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Week 6 Session 2
Exercise 1: Log Press, with a 2s pause in the rack position and a 2s hold
overhead
Sets x Reps: 10 sets of 2 reps
Weight: 70% of max log press
Rest: 2 mins rest between sets
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Week 7 Session 1
Week 7 Session 2
Exercise 1: Log Press, with 3 cleans and 1 press each set
Sets x Reps: 8 sets of 1 reps
Weight: 80% of max log press
Rest: 2 mins rest between sets
Notes: We are just looking to overload the clean here. As we move into the
peak week, we want to make sure the clean is technically sound. Make sure
you only press after the third clean.
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PEAKING PHASE
Week 8-11
Week 8 Session 1
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead.
Week 8 Session 2
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Week 9 Session 1
Week 9, Session 2
Notes: 1 clean on this set please, then a heavy strict double from the chest. No
drop sets on this here, just focus on hitting a big strict double.
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Week 10, Session 1
Week 10 Session 2
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Week 11 Session 1
Week 11 Session 2
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REST
Take the weekend off with some active recovery, some 30-minute walking for
example.
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1RM TESTING WEEK
Week 12
This week will be your 1RM testing week for the log clean and press (using
your preferred max log press style). I would focus on resting all week Saturday
through to Thursday then on Friday I would go for a new 1RM log press, this
week however is going to be personal preference, so some options to consider:
If, for example, throughout the last 11 weeks you have felt amazing every
Monday and logged amazingly well then I would just roll with this and do your
max testing on Monday! This methodology counts for any day of the week, just
choose when you have felt the best.
If you feel REALLY beat up from the whole program, perhaps take a full 7 day
deload where you just go into the gym and do some pump and squeeze
bodybuilding style time under tension work before attempting the max. It’s
hard to write a PERFECT deload in for everyone in an eBook with so many
variables such as age, job, training level, natural/enhanced etc.
If you are unsure what choice to make, just use the one above where you rest
Saturday-Thursday max on Friday as that will be your best bet to being fully
recovered for it!
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ASSISTANCE EXERCISES
These are very important, and we have selected exercises that the goal is to
improve hypertrophy in the triceps, delts, upper back etc, - everything we need
to build a bigger log press BUT more importantly lots of shoulder stability
exercises to keep you healthy whilst log pressing heavy and often. We are not
going to show you how to do simple bodybuilding movements but there are
certain exercises we want done a certain way, so we get the correct result.
Even during the skill acquisition where there are 3 log sessions, we will only do
assistance for the first 2 sessions of the block. You can do extra latissimus dorsi
work on your deadlift day to aid that element of the log process, as well as
some direct core work.
Weeks 1-3
Session 1
Exercise 1: Trap 3 Raise
Sets x Reps: Week 1 - 3 x 15, Week 2 – 3 x 15, Week 3 – 4 x 12
Rest: 90s between sets
Notes: make sure you control the eccentric portion of each lift, focus on
achieving a good squeeze on each lift. Try to increase the load between weeks
2 and 3. If you cannot increase load, make sure you are focussing on increasing
the eccentric timing as a way of progressing the assistance work.
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Exercise 3: Rope Face Pull
Sets x Reps: Week 1 – 3 x 20, Week 2 – 3 x 15, Week 3 - 3 x 12
Rest: 60s rest between sets
Session 2
Exercise 1: Dumbbell floor press
Sets x Reps: Week 1 - 5 x 20, Week 2 – 5 x 15, Week 3 – 5 x 12
Rest: 90s – 2mins between sets
Notes: Seesaw style movement with each rep (as left arm does eccentric
portion the right arm is doing the concentric, so 15 reps each arm)
Exercise 2: Rolling dumbbell tricep extension
Sets x Reps: Week 1 – 3 x 20, Week 2 – 3 x 15, Week 3 - 4 x 12
Rest: 90s – 2mins between sets
Weeks 4-6
Session 1
Exercise 1: Barbell Strict Press
Sets x Reps: Week 4 - 3 x 8, week 5 - 3 x 6, week 6 - 3 x 6
Weight: Week 4 - 70% of max, Week 5 - 73% of max, Week 6 - 77% of max
Rest: Rest as needed
Notes: Take this out of the rack. We would like a 1s hold in the rack and a 1s
hold overhead on each rep here.
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Notes: make sure you control the eccentric portion of each lift, focus on
achieving a good squeeze on each lift. Try to increase the load between weeks
2 and 3. If you cannot increase load, make sure you are focussing on increasing
the eccentric timing as a way of progressing the assistance work.
Session 2
Exercise 1: Dumbbell floor press
Sets x Reps: Week 4 - 5 x 30, Week 5 – 5 x 25, Week 6 – 5 x 20
Rest: 90s – 2mins between sets
Notes: Seesaw style movement with each rep (as left arm does eccentric
portion the right arm is doing the concentric, so 15 reps each arm)
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Weeks 7-11
Session 1
Exercise 1: Barbell Strict Press
Sets x Reps: Week 7 - 3 x 4, week 8 - 3 x 4, week 9 - 3 x 3, week 10 - 3 x 3
Weight: Week 7 - 80% of max, Week 8 - 83% of max, Week 9 - 85% of max,
Week 10 - 87% of max
Rest: Rest as needed
Notes: Take this out of the rack. We would like a 1s hold in the rack and a 1s
hold overhead on each rep here. Please note there is no BB press in week 11
Notes: Use a small load for this movement and focus on perfect execution and
tempo on each lift
Exercise 4: Rope Face Pull
Sets x Reps: Week 7 – 5 x 20, Week 8 – 5 x 15, Week 9 - 5 x 12, Week 10 - 30s
constant reps, 30s rest x 3 rounds , Week 11 - 30s constant reps, 30s rest x 5
rounds
Rest: 60s rest between sets for week 7-9, 30s rest for weeks 10 and 11
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Session 2
Exercise 1: Barbell Push Press
Sets x Reps: Week 7 - 3 x 10, Week 8 – 3 x 10, Week 9 – 3 x 8, Week 10 - 3 x 8,
Week 11 - 3 x 6
Weight: Week 7 - 60% of max, Week 8 - 62% of max, Week 9 - 70% of max,
Week 10 - 72% of max, Week 11 - 75% of max
Rest: 2mins between sets
Notes: This is intended as light technical work. Take the Bar out of the rack and
focus on hitting the perfect dip. Each set should be nice and comfortable
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OUTRO/SUMMARY
We hope you have enjoyed the last 12 weeks running this intense log peak
block. As well as hitting a new max log, you should have also hit a new max
strict log and a high incline bench max. These are extra accomplishments you
can take from this block, which should transfer over to additional strength in
other overhead/press movements.
Hopefully you can take away a few gems from this eBook that you can apply to
your future training, especially different training methods focussed on
improving recovery and skill acquisition.
Make sure to follow us both for lots of free information on strength training:
@mstsystems
@flashdan87
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VIDEO GLOSSARY
1. Trap 3 Raise
2. IYT Raise
6. Serrano Press
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