Increasing strict overhead press
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mattr06/05/14 @ 22:42
What sort of progression/routine has worked best for your strict press?
I have found my deads respond well to Ortmayer 1x/wk, my squats go well with 5/3/1 with some extra volume 2x/wk, so those are sorted for now. But I can't seem to get my strict press to go up unless I over-eat and let my bodyweight go up too (which I don't want to do atm).
I've tried 1, 2 and 3x/week for presses. I've tried working up to a max 3-5. I've tried 5x5. I've tried Russian style routines. I've tried periodisation (loading phases etc). I've tried lots of assistance (CG work etc) and no assistance for periods. But nothing seems to get it moving unless I'm willing to get fatter.
Any advice? What has worked best for you? Thx
I have found my deads respond well to Ortmayer 1x/wk, my squats go well with 5/3/1 with some extra volume 2x/wk, so those are sorted for now. But I can't seem to get my strict press to go up unless I over-eat and let my bodyweight go up too (which I don't want to do atm).
I've tried 1, 2 and 3x/week for presses. I've tried working up to a max 3-5. I've tried 5x5. I've tried Russian style routines. I've tried periodisation (loading phases etc). I've tried lots of assistance (CG work etc) and no assistance for periods. But nothing seems to get it moving unless I'm willing to get fatter.
Any advice? What has worked best for you? Thx
Lots of reps. Hitting seated db press & strict press on the same session. E.g 3x3/3x5 strict & 4x10 db press, once per week.
Copied from another forum:
"I sucked at pressing almost my entire "lifting career". I wasn't a good bench presser, and an even worse overhead presser. My bench had a magic summer where it sky rocketed due to a number of factors, but I still couldn't put anything worth a s**t overhead (still can't, but it's better). I saw my first real gains on the press when I stopped doing what I thought I should do, and/or what I wanted to do, and tried following advice. It seemed like almost everyone agreed on a few things, like:
1. The press loves frequency
2. Grinding out maxes every workout is not an effective way to train the press
3. Submaximal weights moved quickly works better than struggling with heavy weights.
Now, all that s**t is off to me. In my mind, the right way to train for lifting something heavy is to practice it once a week by lifting something heavy. But I'd already made some concessions regarding volume and frequency for my bench press, so really it was the drop in intensity that I had to swallow. And I did. And I spent 3 days a week doing 10-15 doubles with what I considered to be a "bulls**t weight". One of those days I'd usually work up to a "max" first on the press, then the push press. It was more of a daily max type lift, I wasn't getting crazy, but I was PRing regularly and making very steady progress. It did not, and still does not, make any sense to me in terms of what I know about training to get stronger, but horsing around with lightweights on a regular basis did the trick for me."
"I sucked at pressing almost my entire "lifting career". I wasn't a good bench presser, and an even worse overhead presser. My bench had a magic summer where it sky rocketed due to a number of factors, but I still couldn't put anything worth a s**t overhead (still can't, but it's better). I saw my first real gains on the press when I stopped doing what I thought I should do, and/or what I wanted to do, and tried following advice. It seemed like almost everyone agreed on a few things, like:
1. The press loves frequency
2. Grinding out maxes every workout is not an effective way to train the press
3. Submaximal weights moved quickly works better than struggling with heavy weights.
Now, all that s**t is off to me. In my mind, the right way to train for lifting something heavy is to practice it once a week by lifting something heavy. But I'd already made some concessions regarding volume and frequency for my bench press, so really it was the drop in intensity that I had to swallow. And I did. And I spent 3 days a week doing 10-15 doubles with what I considered to be a "bulls**t weight". One of those days I'd usually work up to a "max" first on the press, then the push press. It was more of a daily max type lift, I wasn't getting crazy, but I was PRing regularly and making very steady progress. It did not, and still does not, make any sense to me in terms of what I know about training to get stronger, but horsing around with lightweights on a regular basis did the trick for me."
Mark07/05/14 @ 11:16
train for strength and also build some more muscle.
2 sessions a week, 1 heavy push pressing the other higher rep strict press to build muscle.
2 sessions a week, 1 heavy push pressing the other higher rep strict press to build muscle.
Up until this point I thought tricep kickbacks were an joke (and in particular for strenght), now I'm not sure. Are you being serious Graham?
of course i was being sarcastic for anyone who took that seriously lol
the get better at pressing, you press.
Pressing is easier torecover from than squats and deadlifts so can train closer to your maxes on pressing.
just dont train to failure.
the get better at pressing, you press.
Pressing is easier torecover from than squats and deadlifts so can train closer to your maxes on pressing.
just dont train to failure.