I’m thinking of doing a specialization routine for my overhead press as I’m so close to getting to my short-term goal but my current progress is too slow for my impatient liking. I’m thinking of placing everything else on maintenance and focus on blitzing the OHP (and getting bigger shoulders too in the process).
My question is, how do I come off the specialization routine? Do I go back straight away to what I was doing before or slowly transition to it? Will I be able to keep the strength/size gains after reducing the frequency/volume? Any recommendations on how to specialize on the lift is also appreciated.
- What program are you currently running and how long have you been doing it?
531 BBB, slightly tweaked to add some non taxing isolation exercises for biceps/calves/delts for more than a year.
- What specialized program will you be doing?
Honestly, I have no idea. I’ve read through a few programs but they’re more focused on hypertrophy or PL lifts. I suppose some sort of modified version of CT’s High Pull blitz. I don’t know what to do afterwards so I haven’t set my mind of which one I want to do yet.
- Learn patience.
This is solid advice and one that I try to abide as much as I can, but I’ve been dreaming of doing a 100kg strict military press for more than a year now. Right now my 1RM is 97.5 so it feels so close yet so far! My last 2.5 kg (95 → 97.5) took slightly more than 3 months, so at that rate I’ll probably be looking at around 5 cycles or so. The itch is a bit too much to bear that I find myself sneaking in some OHPs during other days to, so I thought I might as well do a proper specialization program than sabotaging the entire program.
Two course of actions:
- Do the program as is and get rid of the “tweaking”. This is temporary. Once you reach 100kg, you can go back to your way. OR change the routine to Joker sets, FSL, etc. If you dont have the book, get it.
I’ve never thought of incorporating those techniques as I prepare my main lifting program a year in advanced and just do assistance exercises according to my needs/boredom level so I will definitely look into these.
- 5 steps forward, 3 back. Shoulders does not progress like the squat does. Patience grasshopper. Nothing wrong with a goal, obsession is another story.
Very much appreciated.