This is a 6-week log press peaking program from MST Systems, the UK strongman outfit run by coach Shane Jerman. You press the log twice a week, once explosive and once strict, and build toward a new max log by the end.
It’s a peaking block, not a beginner plan. You should already know your log press max and be comfortable cleaning and pressing a log.
We built it into a Lift Vault spreadsheet that fills in your Day 1 opening loads from your log max, so you enter one number and start training.
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MST Systems 6 Week Log Press Program Spreadsheet
Spreadsheet via Official Strongman
Enter your log press max and rounding on the Setup tab, and the Day 1 opening loads fill in for you. Those are starting weights, you add load across the sets toward a hard top set. The Day 2 strict work runs by feel, so you log what you hit in the green cells.
How the Program Works
You press the log twice a week for six weeks. Day 1 is explosive and builds toward a max log, Day 2 is strict and builds rack confidence and a strict max. Splitting them Monday and Thursday works well.
The 6-Week Wave
Day 1 intensity moves around on purpose. Week 1 is about 60% in EMOM singles, week 2 is 75 to 80% singles, week 3 drops to push press fives from around 50%, week 4 is push press triples from around 60%, week 5 is heavy 90% singles, and week 6 is a max. The week 3 dip is intentional: the first two weeks build skill and volume, the middle weeks build strength under fatigue, and the last two prime and test.
The Strict Day
Day 2 runs by feel. Start week 1 around RPE 7, then add roughly 5 kg or 10 lb each week as the rep targets drop, finishing at a 3-rep max. You can add a seventh week to test a strict single if you want.
Accessories
There’s no assistance work built into the program. Shane suggests adding one extra low-rep press variation after each session, like incline bench after Day 1 or floor press after Day 2, kept heavy and low-rep to match the peaking goal.
FAQ
Is it free?
Yes. MST Systems published the full breakdown for free through Official Strongman, and our spreadsheet is free to copy. Open the sheet, then choose File then Make a Copy.
How is this different from the MST 12-week log program?
The 12-week is a separate, longer MST log program that sits behind an email sign-up. This is the 6-week peaking block they published in full for free.
Do I need to know my log max?
Yes. The Day 1 opening loads are based on your log press 1RM, so enter it on the Setup tab before you start. If you’re not sure, estimate it from a recent set with the calculator tab.
What press style does it use?
A continental clean to get the log to your chest, then a push press on Day 1 and a strict press on Day 2. There’s no jerk programmed.
Is there a deload?
No formal deload. Week 6 is the test week, where you work up to a max log and a strict 3-rep max.
