Does the purpose of the program boil down to: getting heavy on the push press, front squat, deadlift, and bench = power look?
If so would one achieve a similar look by getting heavy on those lifts using a different scheme, possibly a more gradual one?
Also what benefit does the push press have over a strict press when it comes to the power look?
Sure. This is just one progression model. People like progression models! When I coach an individual live I do not use (or rarely) use planned progression models based on percentages because I’m there to regulate the load based on what I’m seeing. But for a general web program there has to be some guidelines.
IMPORTANT: it is not the act of getting strong on these lifts that will give you the power look, its what you do to make them go up (the assistance work)… the main lift going up is more of a goal to keep you motivated and to assess if you are doing a good job with the assistance work.
More weight is used. If you do it properly it allows the shoulders and triceps to handle more weight at the top end of the movement. Which also puts more tension in the overhead position which helps get stronger and more muscular.
Ok thank you. That exactly answers it. I hypothesized that the main lifts were the main factor in achieving the look, since those remained constant and the assitance work seemed like they are primarily for helping us handle that heavy weight on the main lifts. But you’re saying the assistance lifts also play a role in achieving the “power look”. Understood.
Do you have any experience/suggestion running this program for someone who can only train 3x a week?
One other question coach @Christian_Thibaudeau, how would you switch assistance lifts if I did squat stance deadlifts as my main lift? I’m guessing more posterior work?
And where would you place high pulls? On press day since that’s where you put shrugs?