Overhead general

post from some random anon:

>Here's some legit advice. I know olympic history and how weightlifters trained pre and post roids when OHP was a competitive lift. I also have a 105kg max single without gear.

>Basically they trained at mostly around 85% for 1-3 reps, at 6-12 sets with rest typically lower than you're used to at around 2min, across 3 (minimum) to 5 max days per week and tested max every 1-4 weeks before adjusting max to reflect the new weight.

>A typical routine from the pre-roid era that was recommended by the British Amateur Weightlifting Association for an intermediate:
>150lbs/67.5kg max press
>110 x 3x3
>120 x 3x3
>130 x 3x2
>140 x 3x1
>[Feel free to simplify to 70/80/85/90-92%]
>3xweek
>Source: 'Bodybuilding' by John Barrs

>Another inter from a top 50s weightlifting with a difference:
>Warm up - 3/2/2 (from 70% of max)
>Take a weight 15kg lighter than your max
>Do 10x1
>Add a set per session until you are doing 14x1
>Add 2.5kg, start again at 10x1 and continue until you stall
>Source: Jim Halliday 'Olympic Weightlifting'

>Another from a top 40s presser that is completely different to what you're used to:
>150 max
>100 x 5
>110 x 4
>120 x 3
>130 x 2
>140 x 1
>130 x 2
>120 x 3
>110 x 4
>100 x 5
>Source: Al Murray discussing Josef Manger's favourite pressing routine

>And here is a schedule so you can text your max:
>120lbs Max
>85lbs 2x3
>95 2x3
>100 1x3
>110 1x2
>115 x1
>120 x1
>ATTEMPT NEW MAX (2.5kg more) x1
>[Use 5m rest for max 2-3 for rest]
>Source: George Kirkley

>[If you're interested in a modern strength writer who does something similar Google Jamie Lewis and his 'Destroy the Opposition' book. He's clearly read/used the same sources in designing his template but does not attribute them directly in his book. 5/3/1 also uses similar thinking, but I've always found my pressing goes down when I do it. (Due to not enough weekly pressing - my opinion.) Though YMMV as few at my weight of 88kg are doing 105kg max presses.]

>>41499264
other post from same anon few weeks back:

The Hepburn method, for those that don't know, is this:

>A. 4-10x1 (90%rm or 10lbs below/7 sessions/then add 2.5 for lower & 1 for upper/wu-50%x5, 60%x1, 70%x1, 80%x1)
>B. 4-10x3 (80%rm or 5rm/9 sessions/then add 2.5 for lower & 1 for upper/wu-50%x5, 60%x1, 70%x1)
>C. 5x3-5 (70%rm or 5rm/add reps to earlier sets first, i.e. 1st ses=5/3/3/3/3 5/5/4/3/3=/9 sessions/then add 2.5 for lower & 1 for upper/wu-50%x5)
>Done 2xweek M/Thurs for 3 months minimum & you progress through them as you stall

The problem with the above for getting a big press is that they're power focused. It's much better thn 531 and similar modern programs - which, due to OHP not being a competition left since 1972 has made everyone of our era completely ignorant of how to train the press: you need loads of 'stabilizing training' like I describe in my previous post over most of your training year to get a truly elite max.

2xweek in the press isn't enough for a big press. Ron Walker - the sick kunt in the pic I previously attached - trained 8x2 up to 3 times PER DAY for periods to achive his max press of 127kg at around 90kg bodyweight. PRE-ROIDS.


>so what you're essentially saying is increase intensity and decrease volume throughout the week? at a relatively high intensity standard

The Hepburn? No A-B-C are each indivdual programs to be done twice per week (M/Thurs with curl and bench and squat/high pull/deadlift on Tues/Fri). When you stall on C move onto B then A. This training put a lot of beef on me, but wasn't enough press training to increase my press.

Check out these websites foor old school press training:

>davidgentle dot come (go through the ebook section, the Hepburn book is there)
>ditillo2 dot blogspot dot come (google search it for press articles - loads of great content there)

The best bang for your buck books are by George Kirkley and Bill Watson. You'll fin d them for cheap on amazon/ebay easy.

wow thx for the input

>>41499306
https://www.youtube.com/watch?v=8crALRL8hfI

>>41499322
that looked pretty smooth. maybe he could have done it with 230

>>41499342
yeah he talked about 235 or some crazy stuff in recent years

mite b cool


https://www.youtube.com/watch?v=PKiJB2Hm1II

is there a bigger push press than 240 kg around? Olylifters can get extreme strict-to-push press ratios, with klokov being the exception as a strong strict presser

>they will never achieve a good strict press
Tbh a 50kg woman doing a 50kg OHP is much more impressive than a 80kg male doing 80kg OHP

>>41499429

50kg woman will never ohp 50kg

>>41499429
bodyweight ratios are a spook, almost like saying a cripple squatting the bar is more impressive than clarence pause ATG squatting 7 plate

>>41499264
This looks good for getting your max up for sure. What about hypertrophy though? Is there room in the program to add accessories to build size?

>>41499460
Haha how fat are you?

I've got a 180 lb press at 170

For me I can either improve bench or press, not both. When I wanna improve press:

Bench day:
follow bench with 5x10, 1xamrap press. Then 1xamrap koklov press with the bar

Press day:
Work up to a weight that I can do for 3-8 reps. Amrep it once, then spam 1/2 of those reps a bunch of times(6-8 usually)

Then 5x10 bench

Follow that up with tons of shoulder accessories for super high volume and low weight. Lots of lateral raise dropsets

Repeat every week

>>41499508
about 12-13% right now my dude, abs showing and vascular

between a 60 kg dude pressing 70 kg and a 105 kg dude pressing 90-100 kg I'll rather take advice from the latter

>>41499460
then why do oly coaches rank their lifters in terms of their BW?

>>41499507
more volume and lat raises? It's obviously a pure programming meant to increase your press for the competitions back then

For BBing purposes I'd think about stimulating all deltoid heads with lighter loads after strength/progressive overload focussed OHP worksets

>>41499553
Probably because you don't understand the affect of weight.

70kg OHP #60kg is more impressive than 90kg #105

>>41499626
manley detected

>bw ratios for pressing movements when shorter people tend to have favourable biomechanics for relative numbers
shiggy

if anything, armspan to press ratio would be the only thing that matters

>>41499245
I have a 190 press at 195
I would do just about anything to get 225

>>41499699
that's pretty good

225 is awesome indeed, easily comparable to a 365 bench atleast imo