can someone give me a good OHP program? accessories are a plus

Bill starr OHP routine

basically 6x3 every session, weighted dips main accessorry, optional incline; might as well warm up with lu plate raises

>>41084579
week1: 3x8 3 eod
w2: 4x8 eod
w3: 5x8 eod
w4: 6x8 eod
w5: 7x8 eod

Don't need to stick to certain weight. But each set needs to be hard, so adjust weight accordingly. Deload for a week when you feel overtrained and restart.https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

diet is half the work

>>41084593
looks solid, thanks

>>41084629
So every week increase by 2 sets ( doesn't have to be 3 like in my example) and them thrice a week. Also train your upper back.

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>>41084579
>OHP
I believe you're referring to "The Press"

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>>41084655

watch this and thank me later. no youtube fitness tier bullshit, he knows what he is talking about.

https://www.youtube.com/watch?v=pBjSidkd_YU

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>>41084629
well i'm currently switching to intermediate routine and will do pic related routine with starr ohp routine included. hopefully the volume won't be too high

>>41084579

https://youtu.be/-5YtNx2o_cc

Thank me later

>>41084697
I've done the high volume intermediate for bench and found it a bit too low on volume. Also always low rep ranges, it's good to do between 6-10 as well.

>>41084655
You mean, The Press™

>>41084683
This is for strongman training though.

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>>41084655
>>41084797

Make sure you do it in the squat rack and bend your legs when you do a rep.

You get some amazing gains.

Im no expert but try doing 531 BBB.
Add in Z-press for like 4x6 as well somewhere around 55 percent of your 1rm.
I've done it for a while and was able to hit 230 lbs before my cut, at 195 lbs.

>>41085146
That's a push press.

https://www.t-nation.com/training/nailing-the-overhead-press

>>41085146

that's called a push press, and it's the manliest exercise when done with big weights

https://www.youtube.com/watch?v=Iui94VWFhnA

How much time does it take to put all those plates on the bar?

>>41084579
I give you a solid as fuck program that added 45lb to my 1Rm in 8 months:
OHP 3 times a week
eat enough
put weight on every time you manage 5 or more reps of your current working weight