Log Press 3 (Brock Hammer)

Science Behind the Plan: "Log pressing demands stability, shoulder integrity, and confident lockout," explains Brock. This specialized plan develops the unique shoulder mobility, core stability, and pressing strength needed for efficient log lifting. The program implements progressive technical drills and graduated loading to build consistent pressing strength with awkward implements.

6-Week Program: Week 1-2: Log Press Foundation

  • Day 1: &$:-+ (shoulder, chest, traps, forearm, abs) - Clean position

  • 4 reps × 3 sets per exercise with clean technique focus

  • Day 2: &)*+> (shoulder, tricep, arm, abs, overall) - Press mechanics

  • 5 reps × 3 sets per exercise with pressing pattern development

  • Day 3: +x{;= (abs, back, glutes, obliques, legs) - Core bracing/stability

  • 6 reps × 3 sets per exercise with trunk stability emphasis

  • Total volume per week: =435 reps

Week 3-4: Log Press Development

  • Day 1: &$:-+ (shoulder, chest, traps, forearm, abs) - Clean position

  • 3 reps × 4 sets per exercise with log clean technique complexes

  • Day 2: &)*+> (shoulder, tricep, arm, abs, overall) - Press mechanics

  • 4 reps × 4 sets per exercise with log press technique

  • Day 3: +x{;= (abs, back, glutes, obliques, legs) - Core bracing/stability

  • 5 reps × 4 sets per exercise with advanced stability work

  • Total volume per week: =448 reps

Week 5-6: Log Press Mastery

  • Day 1: &$:-++ (shoulder, chest, traps, forearm, abs, abs) - Clean position

  • 2 reps × 5 sets per exercise with competition weight cleans

  • Day 2: &)+> (shoulder, tricep, arm, abs, overall, arm) - Press mechanics

  • 2 reps × 5 sets per exercise with maximal log press

  • Day 3: +x{;= (abs, back, glutes, obliques, legs) - Core bracing/stability

  • 4 reps × 5 sets per exercise with competition simulation

  • Total volume per week: =370 reps