From Doug Hepburn and Charles A. Smith
“I thought there were ‘secret’ methods that would enable me to take a shortcut to strength. I found out that the only strength secret is . . . HARD WORK. Fortunately for me, I stumbled blindly into the right path and used a series of exercises that strengthened my body in every way . . . I soon found out that Basic Body Power is one of the main reasons for a man’s pressing power. The hips, thighs and lower back are just as important as the muscles of the shoulders and arms. So far as I am concerned, I can quit working entirely on the press and concentrate solely on leg and back exercises, and my press will suffer but little. By using squats and deadlifts I can maintain my pressing power.”
The focus on getting stronger in the squat and pulling more off the ground aka “base building”. I still think barbell pressing should be done once a week, with supplementary work coming from db pressing, chins, dips, rows, curls, ab wheel on the nol-press days.
Other articles by Charles A. Smith state the low back needs isolated work, not just squats and deadlifts as the thighs and hips are worked hardest in these movements. I’m thinking back raises/hyperextensions for reps would fit the mold.
Thoughts on being as efficient as a beginner? which is really why squats and deadlifts are prioritized because of overall body power, carry over to strength in other lifts, mass gain, etc…