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mst-systems-12-week-log-program

The document outlines a 12-week log press training program designed for strength athletes, focusing on skill acquisition, transitional phases, and peak performance. It includes detailed weekly routines, assistance exercises, and nutritional guidance to optimize recovery and performance. The program emphasizes a high-frequency approach to training, particularly in the initial weeks, to ensure participants can achieve personal bests in their log press lifts.

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0% found this document useful (0 votes)
254 views33 pages

mst-systems-12-week-log-program

The document outlines a 12-week log press training program designed for strength athletes, focusing on skill acquisition, transitional phases, and peak performance. It includes detailed weekly routines, assistance exercises, and nutritional guidance to optimize recovery and performance. The program emphasizes a high-frequency approach to training, particularly in the initial weeks, to ensure participants can achieve personal bests in their log press lifts.

Uploaded by

NotYoFada
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 33

12 week log press

program

Page 0 of 32
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

And I am Daniel Ashcroft, known in the strongman world as “Flash”, and I am


co-writer of this e-book. I am a full-time strength coach, focusing on
Strongman, Powerlifting and Weightlifting for the last 4 years, and I have been
an active strongman, and weightlifter for the last 12 years.

As a lightweight athlete (u80kg and u90kg for my whole competitive life), I


have needed to research all forms of training to be able to keep progressing
throughout my time in the sport, which in turn, has led to me to some fantastic

Page 1 of 32
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.

How To Structure Your Other Training

This program is designed to slot into a normal training week. We would


suggest using this as your two main press sessions for each week, and for the
first 3 weeks adding the skill acquisition to the start of any Strongman event
training day. The loads and intensity shouldn’t affect you deadlifting, squatting
or running Strongman events. The aerobic style of the low rest work will
hopefully develop some good adaptations and improve recovery for all training
days.

Page 4 of 32
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.

Exercise 2: Barbell Strict Press


Sets x Reps: 3 sets of 10 reps
Weight: 55% of current barbell strict press max
Rest: Rest as needed

Page 5 of 32
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.

Page 6 of 32
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.

Page 7 of 32
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.

Exercise 2: Barbell Strict Press


Sets x Reps: 3 sets of 10 reps
Weight: 60% of current barbell strict press 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. Again, building the overhead stabilizing
muscles here that will aid us when press big logs later in the program

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

Exercise 2: Log Clean


Sets x Reps: Build to 3RM. After your 3RM, drop 10% and do 3 sets of 3 reps
Weight: Make this a 3 rep max. Remember, no failed reps, but want to work
some heavy cleans
Rest: Rest as needed
Notes: Focus on hitting the perfect rack position this week. Have a 2s hold a
the top of each clean

Page 8 of 32
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.

Exercise 2: High Incline Bench Press


Sets x Reps: Build to 10RM. After your 10RM, drop 10% and do 2 sets of 10
reps
Weight: 10RM 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. Make sure
using exact same setup as last week and carry this setup throughout the
program

REST

Take the weekend off with some active recovery, some 30-minute walking for
example.

Page 9 of 32
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

Exercise 2: Barbell Strict Press


Sets x Reps: 3 sets of 8 reps
Weight: 65% of current barbell strict press 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.

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

Exercise 2: Log Clean


Sets x Reps: Build to 1RM. After your 1RM, drop 20% and do 3 sets of 3 reps
Weight: Make this a 1 rep max. Remember, no failed reps, but challenge
yourself to clean something heavy
Rest: Rest as needed
Notes: Don’t snap yourself in two trying to clean something unrealistic, you
want to think of the log number you would like to hit at the end of the block,
or something aspirational, and aim to clean that today.

Page 10 of 32
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

Exercise 2: High Incline Bench Press


Sets x Reps: Build to 8RM. After your 8RM, drop 10% and do 2 sets of 8 reps
Weight: 8RM 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. Make sure
using exact same setup as last week and carry this setup throughout the
program

REST

Take the weekend off with some active recovery, some 30-minute walking for
example.

Page 11 of 32
TRANSITIONAL PHASE

Weeks 4-7

Week 4, Session 1

Exercise 1: Log Press


Sets x Reps: 3 sets of 3 reps
Weight: 80% of current log max
Rest: Rest as needed
Notes: Make sure you are cleaning each rep. The rack should feel nice and
comfy and aim for good speed and strength in the dip.

Exercise 2: STRICT Log Press


Sets x Reps: 2 sets of 6 reps
Weight: 73% of strict log max (you should have a good judge of load to use
here now)
Rest: Rest as needed
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead

Week 4 Session 2

Exercise 1: Log Press with a 2s pause in the dip


Sets x Reps: 12 sets of 2 reps
Weight: 62-67% 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.

Page 12 of 32
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

Page 13 of 32
Week 5 Session 1

Exercise 1: Log Press


Sets x Reps: 3 sets of 3 reps
Weight: 83-88% of current log max
Rest: Rest as needed

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.

Exercise 2: STRICT Log Press


Sets x Reps: 2 sets of 5 reps
Weight: 75% of strict log max (you should have a good judge of load to use
here now)
Rest: Rest as needed

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.

Exercise 2: High Incline Bench Press


Sets x Reps: Build to 5RM. After your 5RM, drop 10% and do 2 sets of 5 reps
Weight: 5RM - make sure you have a small increase on last weeks 6 rep max
Rest: Have 2 mins rest between drop sets

Notes: Continue to use the same bench setup you have been using through the
program

Page 14 of 32
Week 6 Session 1

Exercise 1: Log Press


Sets x Reps: 3 sets of 3 reps
Weight: 82-87% of current log max
Rest: Rest as needed between sets

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

Exercise 2: STRICT Log Press


Sets x Reps: 2 sets of 5 reps
Weight: 78% of strict log max (you should have a good judge of load to use
here now)
Rest: Rest as needed
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead.

Page 15 of 32
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

Notes: Perfect holds in each position. Be in complete control of each rep.

Exercise 2: High Incline Bench Press


Sets x Reps: Build to 3RM. After your 3RM, drop 10% and do 2 sets of 3 reps
Weight: 3RM - really push yourself now
Rest: Have 2 mins rest between drop sets
Notes: Continue to use the same bench setup you have been using through the
program. Try and push the heaviest triple you can manage here. This lift will
peak in 2 weeks

Page 16 of 32
Week 7 Session 1

Exercise 1: Log Press


Sets x Reps: 1 rep EMOM (Every Minute On The Minute) for 12 minutes
Weight: 72-77% of current log max
Rest: EMOM style
Notes: Set a timer up and hit a rep every time the clock ticks over a minute,
until you have completed 12 reps. This is a mini deload that is timed to help
you recover before the peak week. This flow work will allow you to get in a
good rhythm and ensure that your technique is consistent on each rep

Exercise 2: STRICT Log Press


Sets x Reps: 2 sets of 3 reps
Weight: 77-82% of strict log max (you should have a good judge of load to use
here now)
Rest: Rest as needed
Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead.

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.

Exercise 2: High Incline Bench Press


Sets x Reps: Build to 2RM. After your 2RM, drop 10% and do 2 sets of 2 rep
Weight: 2RM
Rest: Rest as needed between sets
Notes: Continue to use the same bench setup you have been using through the
program.

Page 17 of 32
PEAKING PHASE
Week 8-11

Week 8 Session 1

Exercise 1: Log Press


Sets x Reps: Build to max with 1 clean and 2 presses
Weight: Max load with 1 clean and 2 presses - when done, drop 10% and hit 3
more sets
Rest: As needed
Notes: This is where we start to push ourselves. Make sure to clean, achieve
that solid “weightless” rack position, then hit a double from the chest. When
re-racking the log, make sure you are stable and comfortable before starting
the second press.

Exercise 2: STRICT Log Press


Sets x Reps: 2 sets of 3 reps
Weight: 79-84% of strict log max (you should have a good judge of load to use
here now)
Rest: Rest as needed

Notes: Make sure to clean and press each rep. Continue to have a 1s hold
overhead.

Week 8 Session 2

Exercise 1: Log Press


Sets x Reps: EMOM x10 mins
Weight: 80% of max log press
Rest: EMOM
Notes: Make sure you are hitting a single, every minute on the minute for 10
mins this week. The concept of flow work for the next 3 weeks is to re-enforce
perfect technique and make sure we are comfortable operating at these
percentages with perfect tech
Page 18 of 32
Exercise 2: High Incline Bench Press
Sets x Reps: Build to 1RM. After your 1RM, drop 20% and do 2 sets of AMRAP
sets
Weight: 1RM
Rest: Rest as needed between sets
Notes: Continue to use the same bench setup you have been using through the
program. The drop sets are AMRAP sets, so you are looking to hit As Many
Reps As Possible. This is the peak for this variation, however we will include
the lift for the next 3 weeks.

Page 19 of 32
Week 9 Session 1

Exercise 1: Log Press


Sets x Reps: Build to 2RM - clean and press both reps
Weight: 2RM - when done drop 10% and hit 3 sets of 2 reps
Rest: As needed
Notes: The aim here is to match or beat last week's number from the 1 clean
and 2 press set. Make sure you are clean and pressing each rep. If you need to
take a few seconds in between reps, make sure you do, as we don’t want to
miss a rep. Take a step back, have a breath, then get in and nail the second
rep.

Exercise 2: High Incline Bench Press


Sets x Reps: 5 sets of 3 reps
Weight: Use your 5RM load from week 5
Rest: 3 mins rest between sets
Notes: Continue to use the same bench setup you have been using through the
program. Focus on perfect execution of the lift here.

Week 9, Session 2

Exercise 1: Log Press


Sets x Reps: EMOM x12 mins
Weight: 80% of max log pres
Rest: EMOM
Notes: Make sure you are hitting a single, every minute on the minute for 12
mins this week. Just keep hitting perfect reps

Exercise 2: STRICT Log Press


Sets x Reps: 2RM Weight: 2RM
Rest: Rest as needed

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.

Page 20 of 32
Week 10, Session 1

Exercise 1: Log Press


Sets x Reps: Build to an RPE 8 single
Weight: RPE 8 single
Rest: As needed
Notes: The aim here is to hit a priming single. We want to leave some kilos in
the tank here, and get used to the concept of hitting a heavy single. This will be
a judgement call, but no failures, or no reps where there is a technical
breakdown. You should feel like you could comfortably do another 2 singles
with this load

Exercise 2: High Incline Bench Press


Sets x Reps: 5 sets of 5 reps
Weight: Use your 8RM load from week 3
Rest: 3 mins rest between sets
Notes: Continue to use the same bench setup you have been using through the
program. Focus on perfect execution of the lift here.

Week 10 Session 2

Exercise 1: Log Press


Sets x Reps: EMOM x14 mins
Weight: 80% of max log press
Rest: EMOM
Notes: Make sure you are hitting a single, every minute on the minute for 14
mins this week.
These should now feel like you will never miss this weight

Exercise 2: STRICT Log Press


Sets x Reps: 1RM Weight: 1RM
Rest: Rest as needed
Notes: No drop sets this week, just hitting a big strict log. The first true max
test. You should be feeling like you are approaching the peak on this program
now

Page 21 of 32
Week 11 Session 1

Exercise 1: Log Press


Sets x Reps: 3 sets of 1 rep
Weight: Last weeks RPE 8 single
Rest: Rest as needed
Notes: This should be perfect practice at the skill of hitting a heavy single. Each
rep should be nice and confident with no real technical breakdown. This
should be the perfect priming week before next week's max test

Exercise 2: High Incline Bench Press


Sets x Reps: 3 sets of 6 reps
Weight: Use your 6RM load from week 4
Rest: Rest as needed
Notes: Continue to use the same bench setup you have been using through the
program. Focus on perfect execution of the lift here.

Week 11 Session 2

Exercise 1: Log Press


Sets x Reps: EMOM x10 mins
Weight: 70% of max log press
Rest: EMOM
Notes: This session will be used as a log deload session. Just using simple loads
to go through perfect movement, without needlessly fatiguing the body before
we hit our test session.

Exercise 2: STRICT Log Press


Sets x Reps: 3 sets of 6 reps
Weight: 65% of new strict log max
Rest: Rest as needed
Notes: 1 clean per set here, and make sure holding the log for 2s at lockout on
each rep

Page 22 of 32
REST
Take the weekend off with some active recovery, some 30-minute walking for
example.

Page 23 of 32
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!

Page 24 of 32
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.

Be sure to checkout the video glossary for demonstrations on how to perform


some of the less familiar assistance exercises.

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.

Exercise 2: IYT Raises


Sets x Reps: Week 1 – 3 x 10, Week 2 – 3 x 10, Week 3 - 4 x 10
Rest: 2mins between sets
Notes: Try and increase load week on week. Do not compromise tech by doing
this however, if you feel you need to progress, but feel load would damage rep
quality, add an extra T movement to each rep.

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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

Exercise 3: Wide Grip Tricep Pushdowns


Sets x Reps: Week 1 – 3 x 20, Week 2 – 3 x 15, Week 3 - 4 x 12
Rest: 90s rest between sets
Notes: Use wide lat pulldown attachment. Take the widest grip possible and
perform a tricep pushdown.

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.

Exercise 2: Trap 3 Raise


Sets x Reps: Week 4 - 4 x 12, Week 5 – 5 x 10, Week 6 – 5 x 10
Rest: 90s between sets

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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.

Exercise 3: IYT Raises


Sets x Reps: Week 4 – 4 x 10, Week 5 – 5 x 10, Week 6 - 5 x 10
Rest: 2mins between sets
Notes: Try and increase load week on week. Do not compromise tech by doing
this however, if you feel you need to progress, but feel load would damage rep
quality, add an extra T movement to each rep.

Exercise 4: Rope Face Pull


Sets x Reps: Week 4 – 4 x 20, Week 5 – 4 x 15, Week 6 - 4 x 12
Rest: 60s rest between sets

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)

Exercise 2: Rolling dumbbell tricep extension


Sets x Reps: Week 4 – 4 x 12, Week 5 – 5 x 10, Week 6 - 5 x 10
Rest: 90s – 2mins between sets
Exercise 3: Wide Grip Tricep Pushdowns
Sets x Reps: Week 4 – 4 x 12, Week 5 – 5 x 10, Week 6 - 5 x 10
Rest: 90s rest between sets
Notes: Use wide lat pulldown attachment. Take the widest grip possible and
perform a tricep pushdown.

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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

Exercise 2: Powell Raise


Sets x Reps: Week 7 - 3 x 15, week 8 - 3 x 15, week 9 - 4 x 12, week 10 - 4 x 12,
week 11 - 5 x 10
Rest: 90s between sets
Notes: start by doing this movement from the floor, as you get more confident
you can progress to a bench for extra ROM, if you get confident here, you can
try the final week from a side plank position

Exercise 3: Serrano Press


Sets x Reps: Week 7 – 3 x 10, Week 8 – 3 x 10, Week 9 - 4 x 10, Week 10 - 4 x
10, Week 11 - 5 x 10
Rest: 2mins between sets

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

Exercise 2: Standing Tricep Extension On Cable Machine


Sets x Reps: Week 7 - 3 x 20, Week 8 – 3 x 20, Week 9 – 4 x 15, Week 10 - 4 x
15, Week 11 - 5 x 10
Rest: 90s between sets
Notes: Use rope attachment, have the rope overhead, face away from the
cable machine, then extend rope out in front of you

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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

3. Rope Face Pull

4. Rolling DB Tricep Extension

5. Dumbbell Floor Press

6. Serrano Press

MST Systems Log Press Tutorial Videos


1. Log Press Tutorial – Lap and Clean – Part 1

2. Log Press Tutorial – Dip and Drive – Part 2

3. Log Press Tutorial – Drive and Push Press – Part 3

4. Log Press Tutorial – Mastering the Strict Press – Part 4

Page 31 of 32

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