T Nation

Standing OHP Plateaued

My numbers aren’t rising!! Here’s a little back ground. I use to do seated ohp all the time. Nothing to impressive. I got up to doing sets at 215,225, 235, with a max of 250. I was on here one day reading and guys were raving about standing ohp’s. So I switched it up back in Nov of '11. My numbers were obviously lower than seated. I’d do sets starting at 175x5, 185x3, 195x1 or 2. Like I said I’ve doing this since Nov and my numbers aren’t rising.

A week ago I decided to do seated ohp. My numbers sucked. I couldn’t press 225!! Not sure if this has happened to others? I forget the article I was reading but I was under the impression with that working Standing OHP’s my numbers would rise therefore my seated numbers would rise as well. It was very frustrating to say the least. I’ve been loosely following a 531 program and my bench numbers jumped from 325-355 and deads from 425-455, squats from 315-355 (lots of issues with squating). My OHP numbers just aren’t moving.

Here’s a typical shoulder day:
Standing OHP- 175x5, 185x3, 195x1
Shrug- 405x10, 465x8, 495x6
DB Lat Raises 40x10, 45x8, 50x6
Upright row- 135x10, 145x8, 155x6
DB front raise- 30x10, 35x8, 40x6
Seated OHP machine- 195x10, 200x8, 210x6 (max the machine out)

Any advice for improving my ohp would be helpful.

because you do, like, 9 reps a week bro. careful you dont overtrain!

Are you two related?!

Like Caveman said, Your only doing 3 sets of OHP free weight per week. Looks like your getting some machine work also. Machine OHP never really did much for my numbers. They are great for a pump finisher. I would suggest getting some good OHP work at least 2-3 times per week consisting of 8-10 sets. All that other stuff isn’t going to aid in your OHP numbers.

Review your grip and setup. Meat has some great advice on OHP setup. And like others have said, I find my shoulders need a lot of volume. If you want to get good at OHP, do a lot of it.

Has anyone tried adding push presses or jerks into thier OHP training ?

OHP is the hardest to set pr’s on. This is a case where you’re going to have to take 1 step back to go 2 steps forward…then repeat.

[quote]Field wrote:
Has anyone tried adding push presses or jerks into thier OHP training ? [/quote]

Yes, I think push presses have greater carry over to specifically tricep strength, but I don’t think lockout is problem for most lifters.

Jerks are fun, and a good movement, but I don’t see much applicability to powerlifting outside of gpp phases.

I’ve also tried adding press starts and pin presses. I’d like to try some of the isometric stuff with the pins set right above my head. In fact, I think that is going in next cycle.

Nothing worked and my press has been stalled for quite some time. Sooner or later I’ll stumble upon something that works again until it doesn’t work again.