First, a big thanks for all contributors for the help in my previous posts: I’ve worked with some very basic barbell strength training, and have had some good results. I’m thinking of tweaking my full body routine to incorporate some overhead pressing into the program. I am thinking something like this:
1- Squats (alternate between back and front on successive workouts) - Rep range 4-6.
Superset with pull ups (4-6 reps)
2- Overhead Press - Rep range ???
3- Romanian deadlift - Rep range 8-12
4- Various accessory lifts (cable crossovers, arm stuff, etc).
All in all, this is a very simple plan, but it does three things I like: 1) Emphasizes hip and leg strength, 2) Keeps my back strong, and 3) Works with a busy schedule. My big question is what should I use for an overhead press loading paradigm? Since this is a newer movement to me, I am guessing that maybe having higher rep ranges might allow me to learn the movement more quickly? I recall Jim Wendler saying something about 8-10 reps when he started out, but he was also benching at the time (and needless to say, I’m not J.W.).
All else being equal, I would favour a hypertrophy based goal over a strength based goal. If anyone has an opinion, let me have it. Also if there is an essential accessory lift that I should use regularly, please let me know. Thanks again for all the wisdom.