How do you guys progressively overload the overhead press? What

by progressing in 1 kg steps. volume is best at progressing in OHP

>>40746281
So increase the volume further? What would you recommend, 4x8 with the barbell?

>>40746271

For me, it's always responded best to a lot of submaximal sets. About ten or so per session, ranging from singles up to fives. Usually I do something vaguely Hepburn-ish and start with something I can hit for a ton of triples and gradually turn it into a ton of fives. If I want to max I spend a few weeks doing singles with progressively more weight and fewer sets.

My smallest plates are 1.25kg, so I just go up in 2.5kg steps each week and deload 5kg and work back up if I fail my sets 2 weeks in a row. Making steady progress from dyel to 67.5kgx3reps like this.

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I just stick with a weight I can do for 5, until I can do it for 10.

Then I move it up 2.5kg and start from 5 again.

Yeah it seems suboptimal, but it generally keeps progress moving slow and steady.

I can do 1pl8 for 12 now pic, see vid

>>40746315
mirin that bar speed

>>40746338
baka desu senpai

>>40746355
what the fuck? this isn't what i typed. i typed baka desu senpai

>>40746360
baka desu senpai

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>>40746363
>>40746360
>>40746355

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>>40746355
>>40746360
>>40746363

>>40746355
>>40746360
>>40746363
kys yourselves

>>40746355
>>40746360
Welcome to /fit/ newfriend. If you have any questions please refer to the sticky post on top :^)

thank you

>>40746271
I do pyramids, purely for volume but strength comes also along nicely

>OHP new PR
>second set
>*crack*
>elbow starts cracking with every rep
the fuck

10*20 and go up 5lbs every day until I feel "weak"
Then I rest a bit and switch to behind the neck press and do the same.

I drop sets if I can't complete them, but still get in 200 reps.

I've only been doing it for 2 weeks, but it's working pretty well.


I will deload 5-10lbs once I stall, get my total sets up, and then slowly transition to a 15RM.

>>40746271
5x5 54kg but only 3x8 22kg DB? I got to 60kg for 5x5 and was repping 35kg DB for reps all with full ROM. Your DB press seems quite weak compared to your OHP

>>40746905

You're a tremendous outlier if your DB press is better than your BB press.

>>40746905
You were repping a combined 70kg with dumbbells by the time you were doing 60 with a barbell?

>>40746923
By BB press I mean standing OHP, not seated. My seated OHP I got to like 90kg for reps

>>40746944
see >>40746949

>>40746949

Those are some fucked up ratios all right. Standing is typically a bit harder than seated but it ain't meant to be only two thirds the weight.

>>40746961
Weak lower back

>>40746961
Not really, 90kg seated OHP, 35kg seated DB OHP and 60kg standing OHP

>>40746983
Deadlift 4 pl8

>>40747048
OP here, both my dumbbell and barbell OHP figures are standing. I've never done any seated variations

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4x8 + 1xF
Drop sets
Arnold presses
Weird lateral presses (Y in YMCA)
More weight
More volume

Biggest thing with OHP is volume, add a few more reps every day til you can add a few kg and start back at 4x8, repeat ad infinitum

>>40746949
Someone explain this to me, because I can comfortably OHP 90kg for a single standing and I can barely manage anything sitting

>>40746271
Add more sets.

Do 3x8, next week 4x8. Keep adding sets to you feel like you are overreching.Then pick up the heavier weights. Works like a charm.

>>40747188
That doesn't make any sense, are you sure you're not doing push presses?

>>40747245
Nope, strict from the pins. I mean, I can DB shoulder press 40s comfortably for triples, but turn it into a barbell and I just fall apart if it's seated