Further attempts to break my press plateau...

Discussion in 'Strength & Conditioning Discussion' started by XTrainer, Apr 29, 2008.

  1. XTrainer

    XTrainer Red Belt

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    Just a thought. Has anyone had results push pressing just slightly to get weights just a bit higher than your OHP max (while still forcing your upper body to do most of the work), or to get more reps at near-maximal weight for some heavier volume training than strict pressing would allow? For example, say you're a pretty lousy presser like me (Strict press: 160, Push Press: 195, BW: 175). What about doing something like 3 reps at 160lbs, or perhaps 5 at 155 with the bare-minimum necessary leg drive? Has anyone found this sort of training to be productive?
     
  2. magicman531

    magicman531 Try Sarah Topps Banned

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    the phuck you care?
    I've done it before, yeah. But I wouldn't go that low. If my max PP was 195, I'd do like 175-85 for a few reps.
     
  3. chia

    chia POWER OF THE GLOW

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    Yes, it works!
     
  4. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    How often do you press?

    3-4 times a week, nyukkah.
     
  5. XTrainer

    XTrainer Red Belt

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    ^I was going 3, with 1 of those days quite light/low volume pressing, 1 heavy push pressing (with a few presses mixed in), and one heavy pressing (???).
     
  6. JPC

    JPC Purple Belt

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    You're not that lousy of a presser. 15 more lbs and you'll be pressing bodyweight, which in my opinion is the mark of a good presser. I'm a lousy presser([email protected]). So I can offer nothing but that fact to brighten your day.
     
  7. ghostwipe

    ghostwipe Black Belt

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    It gives me the shits when people say, "yeah, I'm a lousy presser / squatter / bencher / yodeler / babyraper / etc." when they really arent. My advice for your pressing plateau problem? Synthol.
     
  8. Brampton_Boy

    Brampton_Boy Douchey Mc Douche

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    The SOHP is my all time favorite lift, and reading the Keith Wassung article is a great resource for helping people blow past plateus.

    I would actually advice you not to use leg drive, and instead master the "hip" pop. It is somewhat difficult to describe, but basically you thrust your hips slightly to drive the weight up (I will try and find a video to illustrate what I am talking about).

    Also, I find that using a close grip and tucking your elbows allows you to generate alot of speed off the bottom.
     
  9. theNuge

    theNuge Brown Belt

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    I don't know if it was a T-Nation article or this forum where someone said that doing sitting OHP's and rack lockouts REALLY helped boost his SOHP.
     
  10. ghostwipe

    ghostwipe Black Belt

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    ^
    Actually, that reminds me, I just read something I think at T-Nation about doing partial OHPs, just down to the top of the head. Apparently it totally blasts the triceps, so if your triceps are your weakpoint as opposed to your deltoids, that might be something to try.
     
  11. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    My deltoids are the weak link in my crappy pressing ability. I'm a technique presser, and my triceps are quite strong. I suck.
     
  12. XTrainer

    XTrainer Red Belt

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    JPC: I don't know, it seems like a lot of guys on here can strict press for reps more than my best push press. I know, I know, they're bigger, older, etc.

    Brampton_Boy: I'm aware of the "hip pop" technique, but there is a difference between getting stronger and lifting more weight. I'm more concerned with the former. If I did use this technique at all, it would be in the same capacity as I suggested using leg drive in the original post (not something I would do whenever I pressed).

    thenuge: I've been a big fan of pressouts ever since I read Dan John's suggestion to do them. They helped break an earlier press plateau.
     
  13. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    edit

    I started loading up the bar, setting it up a foot from lock out and then practising lock out from there. Awkward but it seemed to help me
     
  14. Captain_Dammitt

    Captain_Dammitt Brown Belt

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    a lift i read about not sure if it would help u or not but ill just throw it out there

    5 strict
    5 push press
    5 jerks

    dont have to do 5 but that counts as one set the article said to rest 30 seconds between each lift but i super set them

    do it for a few sets i just started doing it so i cant tell u how good it is but i enjoy doing it
     
  15. XTrainer

    XTrainer Red Belt

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    I'm not exactly proficient enough to differentiate between a jerk and a push press. I know the difference, technically, but I never really performed a"jerk" per se. Don't really know how.

    Got this in my E-mail today:
    Why Your Elbows Must Be In Front of the Bar on The Overhead Press | StrongLifts.com

    The interesting part, to me:

    "Hyperirradation. When you do a weight lifting exercise, tightening each muscle in your body during the whole movement makes you stronger. In Power to The People Pavel Tsatsouline calls this hyperirradation.

    How does this makes you stronger? You increase neural stimulation and can lift from a more stable position. Some ways to do this are: squeezing the bar hard, squeeze your glutes hard, planting your feet into the ground,
     

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