2, 3, 4, 5 plate lifts

[KnightTemplar]

what are folks thoughts on a good ohp routine?

not really focused on it before. in the past i followed a regular 5x5 routine (SS, MC and MCad) but never really pushed it further than that.

i've had success with my bench routine up to now which usually looked something like this:
session 1- work up to 5 heavy singles then ~5x10 BBB style (bench or narrow grip bench) sometimes followed by a single AMRAP set.
session 2- work up to 5 heavy triples then ~5x5 weighted dips, paused bench or equivalent.
it's basically an adapted 531 program.

any thoughts on whether this would be a good routine for ohp- i get the feeling more volume would be a good move. what kind of assiatance do you do? i'm guessing regular band/prehad/mobility work is a necessity but any other lifts?

cheers.

I think there's a version of the Texas Method that swaps out Bench for Overhead Pressing. You might want to look into that.

 

[Deleted member 382931]

I've been training for 3.5 years and I've never benched 225. Best press is 155, best squat is 330 and best dead is 415. I'm doing something wrong judging by some of your guys progress.

In your defense, you're putting in quite some hours grappling. And IIRC, you spend a lot of time with Juggernaut and a lower intensity programme. Maybe something like Waterbury's 10x3 with more reps at a higher intensity might do you good.

 

[Muskie]

I have a lot of back problems. I think I could come closer to 4 plates back squat than 4 plate deadlift.
OHP 1 plate
Bench 2 plate
Deadlift 3 plate
Squat 4 plate

Plus that is the original challenge anyway.

 

[deadshot138]

2 plate ohp is the hardest to attain imo

 

[btwrestler119]

2 plate ohp is the hardest to attain imo

Agreed, I think there is a good chance I will get all the other ones this year, but I would need to make a big jump to get 225 OHP.

 

[Obscure Terror]

In your defense, you're putting in quite some hours grappling. And IIRC, you spend a lot of time with Juggernaut and a lower intensity programme. Maybe something like Waterbury's 10x3 with more reps at a higher intensity might do you good.

This is why I've reintroduced 5/3/1 for the second lift of the day, to get the intensity up like Chad Wesley Smith recommends. I can feel a change in programming coming on after this cycle, I've been running Juggernaut for a year solid. I'll look at the Waterbury option, but also considering Tactical Barbell or maybe even an RTS programme over 2 days.