5/3/1 - when to do additional Overhead Press work

Discussion in 'Strength & Conditioning Discussion' started by calvus, Oct 21, 2010.

  1. calvus

    calvus Getting Crunk

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    I'm getting ready to start Cycle 3 of 5/3/1. I'm on a 4 day a week schedule. I'd like to really improve my Overhead Press, so I want to get some extra OP volume in during the week.

    Here's what I'm considering:

    Option 1) Boring But Big - add 5 sets of 10 OP Assistance on Monday, when I do the OP

    Option 2) add 5 sets of 10 OP on Thursday when I do Bench

    Option 3) Do Both.

    Thoughts? Does it even matter?

    Thanks,
     
  2. rckvl

    rckvl Blue Belt

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    I like to do press as assistance after bench day and bench as assistance after press day.
     
  3. DrBdan

    DrBdan Something clever

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    I would go with option 1 and if you feel like you still want more press volume do option 3.
     
  4. calvus

    calvus Getting Crunk

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    Love your av, Doc :)

    And thanks for the advice, guys
     
  5. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    I prefer Option 1, Boring But Big for Military Press, but use the Triumvirate for the Big Three.
     
  6. FiveFeezy

    FiveFeezy Orange Belt

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    I'm having better success doing a few sets of heavier push presses right after doing SOHP on the 531 routine. My SOHP didn't go anywhere doing the BBB.
     
  7. Sobchak

    Sobchak Yellow Belt

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    Adding a few sets of lighter SOHP after my main work sets seemed to do more for me than BBB did. Something like 85% of the top set weight. If I was doing triples at 185 on SOHP, I'd do something like 2-3x4x160 after, and focus on speed. Doing them military style (heels-together) seemed to make my groove on SOHP smoother.
     
  8. BlastBeats

    BlastBeats Cogito Ergo Dubito

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    2 or 3 decently heavy but clean singles after your work sets might help
     
  9. superking

    superking Poet — Traveler — Soldier of Fortune

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    I do Turkish get-ups and pull-ups as my assistance for my overhead press. Tuesday was my first workout in my third cycle. It was my overhead press day. For the Turkish get-ups I did 3 x 5 per side with 65 lbs. I use my Olympic bar, not dumbbells.

    The Turkish get-ups have helped get my overhead press higher in weight.
     
  10. scoopj

    scoopj ackson

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    +1 to this suggestion. If your goal is to improve your strength on OHP, BBB isn't going to do much.

    Also, I would personally advise against option 3. That sounds like a recipe for injury. Then again, if you're young enough and can ramp up to it you might be able to handle it.
     
  11. calvus

    calvus Getting Crunk

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    I just re-read this....by "Push Presses" do you mean with leg drive?

    thanks
     
  12. scoopj

    scoopj ackson

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    exactamente
     

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