So I workout from home. I currently do OHP twice a week (M/F) and I don't have a bench (don't plan on getting one). I have bumpers/barbell/lifting platform. I also have 2 saw horses and 2 4x4 to make a dip station.
I can do 115lb 3x5 and weigh 160lbs. I plan on staying around this weight because I'll be competing in the 69kg weight class. OHP is the only true pressing exercise that I do. The rest of my exercises are all squats and pulls. But I think I'm going to stall soon enough here.
Any advice with what I can do help assist my OHP?
Dips? [I can do 4x15, and don't have room to do weighted at the house]
Increase to 3x a week?
Decrease to 1x a week?
I am working on my core a shit ton as well and have felt incredible stable when doing these. Any advice would be appreciated, thank you!