I’m in the 3rd cycle of 5/3/1 and today I did 3x in my 1+ set of OHP.
It was a whole shitty training day for various reasons, but I’ve been feeling that OHP is not progressing as it should for a while now, so next cycle I want to reset it back 3 cycles.
I’m 170lbs and did 119lbs x3, which puts the 1RM to 132lbs, 75% of my bodyweight. It’s not too lousy, but I really want to shoot for 1xbw on the OHP, I just feel that in these three months progress has been damn slow even for a slow lift like OHP.
I also want to revise the assistance stuff I’m doing, what would be the recommended exercises (and what sets/rep schemes and weights) if I wanted to focus on OHP?
This is what I had in mind:
-OHP day: dips 5x10 (bw); dumbbells OHP 5x10 (how much weight tho?); overhead shrugs 3-4 x8. OHP is superset with band pull aparts, everything else with face pulls
-BENCH day: high pulls 5x3 or 3x5; weighted dips 5/3/1; behind the neck press 5x10; close grip bench press 5x10. Weighted dips are superset with band pull aparts, everything else with chinups. Wondering which one should go first after dips, if btn press or cgbp.
There’s possibly room for another exercise, I’ve read about the 3-way dumbbell raise (10 side, 10 rear and 10 front raises done back to back for a total of 3 sets) but I’m not sure if it’s wise to add it.
Any suggestion very gratefully accepted