My goal within the next few months is to hit a 1RM of 225 in the clean and push press. Right now, I can strict military press 180 for a single and my push press is a little over 200. My routine is pretty basic, but I’m wondering if I can get some pointers.
Clean and Push Press 5x3
Weighted Dips 3x8
Weighted Chinups 4x5
Military Press 3x5
Weighted Pullups 3x5
Heavy Tricep Exercise
i don’t really follow your training routine but specifically for push press strength- I wouldn’t train shoulders more than once a week. right now you have them trained twice. the clean is going to limit your push press weight.
I really like doing push presses but i do them in the power rack and start the lift from the shoulders. technique is very important. one of the most common mistakes is not using the legs enough or extending the legs and then pressing the weight. it has to be one continuous motion.
exercises to bring up your push press-
start the movement in the power rack from the shoulders without the clean
wherever your sticking point is when you fail- put the pins in the power rack at that point and do your presses from there.
presses into the rack- get a description from the exercises section at elitefts.com
elbows out dumbell extensions