Wes D.
RANGE
·
6 weeks
I can reach the top shelf without doing that little hop.
bodyweight
206 lb
→
205 lb
lifts
Overhead press 85 · Front squat 115 · Deadlift 225
Overhead press 105 · Front squat 145 · Deadlift 245
measurements
Wall reach gap 4.0 in · Ankle to wall 2.5 in · Sit-and-reach −3.0 in
Wall reach gap 0.5 in · Ankle to wall 4.25 in · Sit-and-reach +1.0 in
Wes sits at a desk and hadn’t put his arms straight overhead in years. RANGE is five short sessions a week, most of them under 25 minutes, and it is the only program I write where nothing gets heavier. The whole block is position, tempo, and repetition.
He flared his right shoulder in week two by pushing the overhead work into a range he hadn’t earned yet. We pulled all pressing for nine days and kept the lower body work running so he didn’t lose the habit. His wall reach gap closed from four inches to half an inch by week six, and in the block after this one he pressed 105 pounds (48 kg) overhead, which he last did in his thirties.
Published with written consent. Individual results vary with adherence, sleep and starting point.