T Nation

280 Strict Press @ 225


#1

Figured I'd share my madness with a wider audience.


#2

Nice work bro, i’m stuck on 120/265. Been stuck on this for the last 6 months though, i don’t know how to improve except doing them more.


#3

Jesus fucking Christ what do you do to get shoulder strength like that? Im not trying to compete or anything but my OH press has always been total crap compared to everything else. I am plagued with small arms and shoulders genetically sadly. I can get something like 155lbs, that’s it. Any tips?


#4

I would greatly appreciate tips too. I have been putting my shoulder press first lately as it has always sucked.
Almost forgot to mention that, that was a really awesome press!


#5

Volume really has helped my strict press. I’d always do like a 3 week progression cycle. E.g. Week 1: 185 x max reps, Week 2: 205 x max reps, Week 3: 225 x max reps. Seemed to help, but at the time of the video I hadn’t been doing much strict overhead pressing, or any barbell pressing for that matter. Just a lot of log pressing for comp prep. Overhead has always been my best lift.


#6

[quote]strongmanvinny wrote:
Volume really has helped my strict press. I’d always do like a 3 week progression cycle. E.g. Week 1: 185 x max reps, Week 2: 205 x max reps, Week 3: 225 x max reps. Seemed to help, but at the time of the video I hadn’t been doing much strict overhead pressing, or any barbell pressing for that matter. Just a lot of log pressing for comp prep. Overhead has always been my best lift.

[/quote]

Sounds like the same principles as 5/3/1 and they are tried and tested. Very impressed by your lift. I’m still struggling to reach 225, but it is inching up there.


#7

[quote]amayakyrol wrote:

[quote]strongmanvinny wrote:
Volume really has helped my strict press. I’d always do like a 3 week progression cycle. E.g. Week 1: 185 x max reps, Week 2: 205 x max reps, Week 3: 225 x max reps. Seemed to help, but at the time of the video I hadn’t been doing much strict overhead pressing, or any barbell pressing for that matter. Just a lot of log pressing for comp prep. Overhead has always been my best lift.

[/quote]
Sounds like the same principles as 5/3/1 and they are tried and tested. Very impressed by your lift. I’m still struggling to reach 225, but it is inching up there.[/quote]

Essentially, although the weights chosen were arbitrary. The weights lifted would also be lighter than anything 5/3/1 would dictate. I forgot to mention I’d always pyramid down.

E.g. 225x5, 205x5, 185x5, 155x5, 135x5. As soon as the top set (225x5) is done, you strip to lighter and get the same amount of reps. No rest from drop sets, just strip, reload and go.


#8

What type of reps were you going for/getting on the three weeks? I’ve found that 5/3/1 is sort of miss named. Depending on the lift, it’s more 10-14/8-12/6-10 for me, especially in the early cycles.


#9

185x20 from tonights session. I’m doing the three week cycle now guys. The only thing that seperates it from 5/3/1 is the weights chosen are arbitrary and usually substantially lighter than the percentages 5/3/1 calls for. Next will be 205, and the last week 225. I’m doing this to give my body a rest from heavy push jerks. Also, volume is always your friend I have found, for SOHP.


#10

Very nice lift man! My OHP has stalled out at 245 for a while now. This motivates me to hit it harder!