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Increasing strict overhead press

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mattr		Increasing strict overhead press	06-05-2014 @ 22:42
Member 2355, 16 posts	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
EllD90		...	06-05-2014 @ 23:03
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	Lots of reps. Hitting seated db press & strict press on the same session. E.g 3x3/3x5 strict & 4x10 db press, once per week.
AaronJ		...	06-05-2014 @ 23:12
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265 632.0 kgs @ 96kgs UnEq	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."
Thing		...	07-05-2014 @ 08:25
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Seated Strict press and for me 5/3/1 has helped
Mark		...	07-05-2014 @ 11:16
Member. Member 2171, 1612 posts	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.
hixxy1985		...	07-05-2014 @ 11:18
www.grahamhicks.co.uk Member 994, 9594 posts SQ 330, BP 250, DL 405 985.0 kgs @ 135kgs UnEq	tricep kick-backs and dips worked a treat
uzalad		...	08-05-2014 @ 19:14
not hilarious Member 1977, 159 posts SQ 150, BP 1, DL 215 366.0 kgs @ 77kgs UnEq	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?
stephen9069		...	08-05-2014 @ 19:28
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Post Edited: 08.05.2014 @ 19:29 PM by stephen9069 Pin press worked well for me
KevC86		...	09-05-2014 @ 10:37
Member 5141, 4211 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	I cant press for s**t, so cant help, but I'm hoping someone else can so I can steal their ideas.
hixxy1985		...	09-05-2014 @ 11:29
www.grahamhicks.co.uk Member 994, 9594 posts SQ 330, BP 250, DL 405 985.0 kgs @ 135kgs UnEq	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.