WJT's Pressing Strength

=-=-=-=-=-WJT METHOD FOR PRESSING STRENGTH=-=-=-=-=-

There are three assumptions when incorporating the WJT method into your training regime.
1) You are eating at a calorie surplus. The periodization in this style of training requires you
to go to the brink of skeletal muscle fatigue (overtraining), deload, and repeat. That level of fatigue
is contingent on your recovery ability, your current routine, and your caloric intake. This cannot be done
with a calorie deficit or mainteance.
2) You have the OHP in your routine. Don't try this with Dumbell Press, BTN press, or any type of Push Press.
OHP is what this is meant for. At the end of a cycle, you'll notice that unless you're an extreme genetic outlier, your
front delts and your upper chest specifically will not lag. They'll be overwhelming.
3) You're not a pussy. If you don't want to do this much volume or if you don't want to OHP, don't forget your tampon to the
gym, because none of us have any patience for you.

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Assuming you're doing a 3x5 OHP twice a week (6 sets of shoulder pressing a week is pretty standard) , you're going to do ramping sets to a heavy set of 5+ AMRAP. I suggest you start with 85-95% of your 5 rep max and go from there. Every workout where you're doing the overhead press again, you're going to add 5 pounds. On your off days, you're going to do 1 heavy set of lateral raises to failure. The weight doesn't matter, the primary goal is to hit failure and to stimulate an adaptation mechanism. Once hitting 5 reps becomes too difficult, you're going to switch off to a heavy set of 3-5 reps. In other words, you're going to stay in that rep range, but you're still going to add 5 pounds per workout. Now, you do a heavy set of lateral raises every other day. You'll get to a point where it's too taxing on your nervous system to do that set of 3-5 and the heavy lateral raises, that's the point where you should deload, and go another cycle with 85-90% of your max.

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Example Template:

Week 1

Monday - Lateral Raises 30 pounds to failure
Tues.- OHP 45 x 5 / 95 x 5 / 115 x 3 / 135 x 7
Wedn-Lateral Raise 30 pounds to failure
Thrs-Lateral Raise 30 pounds to failure
Fri-Lateral Raise 30 pounds to failure
Sat- OHP 45 x 5 / 95 x 5 / 115 x 3 / 140 x 7
Sun-Lateral Raise 30 pounds to failure

Week 2
Mon-Lateral Raise 30 pounds to failure
Tues-45 x 5 / 95 x 5 / 115 x 3 / 145 x 6
Wedn-Lateral Raise 30 pounds to failure
Thurs-Lateral Raise 30 pounds to failure
Fri-Lateral Raise 30 pounds to failure
Sat-45 x 5 / 95 x 5 / 115 x 3 / 150 x 4 (MOVING ON TO HEAVY TRIPLES)
Sun- Lateral Raise 30 pounds to failure

Mon- Rest
Tues-45 x 5 / 95 x 5 / 115 x 3 / 155 x 4
Wedn- Rest
Thurs- Lateral Raise 30 pounds to failure
Fri- Rest
Saturday - 45 x 5 / 95 x 5 / 115 x 3 / 160 x 4

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I did this until I got up to ~190 x 3 which took around 7 weeks ish. Cycle on it as long as you can. Once you start stalling on your 3 rep max, deload.