Yah, I think Rip (who didn't take the press seriously for the first 15 years of his career) also says one of the reasons for doing the bench is to strengthen the press, because he doesn't think the bench press is all that useful as an athletic support. I dunno which carries over to which better, my experience is too limited. Same with the squat to/from deadlift directionality. I think the press does bulletproof one's bench press more than the other way around (my left shoulder keeps feeling better and better), and the squat seems to bulletproof the deadlift too (my right glute/hip feels completely healed). I'm not sure if either of the former lifts actually makes the corresponding latter lift stronger though. I also prefer the press over the bench press because it seems to better serve my primary ST goal of having a strong back, especially now that I'm able to do heavier weights. It was cool many years ago when I could do my first body weight bench press, but I think when I'm able to do a bodyweight press it will be a much better measure of overall strength.
Interesting that rip says that, as I find benching to have great carryover to mountain bilking. It's over kill for the road stuff though. There is also a great back stimulus if you use the power lifting style, good for your posture.
I should probably work in some grip work to as that is another one that would have good carryover to MTB, maybe even longer carries with lighter weights?
Yeah the press is much better from the running perspective and having strong core stabilization capabilities, I still think maybe some heavy overhead carries might be very beneficial as well.
That's a nice organization. I'm pretty much in line with your thinking, although I'm not doing splits because I'm not running and biking like you. I guess at some point you have to chose whether or not the st is supporting the racing or if it exists independently and is only accommodating your running and biking training by going to a split.
For me, the two--st and running--exist independently, with no necessary carryover, although being stronger should, of course, help my running, and having a good aerobic base should help my lifting, pace all the meatheads who enjoy indulging their distaste for any sort of endurance activity. At least Wendler understands the importance of some cardio.
So for me, as for exercise selection, it's just a question of how much to worry about those categories of lift that exist outside of the six basic force/direction pairings of the slow lifts, like "rotational," "anterior chain," "plyometric/explosive," and "loaded carry." Right now my weekly wave workouts are taking me to the brink, but it would be nice to get in a minimum of two assistance exercises at the end of each workout. I put the most likely candidates in boldface in this week's workout template. Wendler is a big believer in back extensions, but I think pikes are pretty much the same thing and a little more fullbody/athletic.
Yeah for the most part I'd agree that the running and lifting do exist independently, at least for what I am hoping to gain out of lifting and running. I think I should probably look at the lifts from a lifting goal perspective and then decide if there is too much interference with running. Like the straight set 5 rep deadlifts, they were just neutral from a lifting perspective compared to lower rep sets and definitely a negative from the running perspective.
One lift in particular I keep thinking about is weighted step ups, as this one might be a really good carryover lift and have some benefit for the squat.
http://www.biggerfasterstronger.com/uploads2/91_Spring_StepUps.pdf
https://www.t-nation.com/training/step-up-for-muscular-development
http://straighttothebar.com/articles/2006/09/the_stepup_a_real_squat_altern/
http://www.backcountry.com/explore/...ntain-athlete-training-center-with-kim-havell
I guess one principle I try to follow for time-saving is to put the assistance exercises that use the same piece of equipment together, if it doesn't interfere too much with another logic, so landmine twists could go in the workout that has the landmine press. I'm also leaning towards 1x8-10 instead of 2x5 for assistance.
I'm still wavering on power cleans. Probably won't get to them until my deadlift is back over 300. Same with the dips, probably best to leave them off until my focus lifts improve a lot more. I mean, after I get my squat and press aligned with the Iron Ratio, I'll still have my pullups to worry about, so all that other stuff can wait. There simply isn't enough time or energy to add in anything that isn't light assistance right now, unless I start subbing them in for one of the main lifts on my Stamina Day.
Yeah good point about pairing the lifts, its why I chose to do CGBP with the bench and push press with the press. Landmine twists and presses, step ups and now I am back into exercise selection confusion!
It's too bad you can't do a push press because I think I prefer them over the power cleans. PC's are more of a fluff lift if you ask me, and they have a higher potential for injury. I might even consider dump them for step ups?
Sigh...