| Programs For The Overhead Lifts; Suggestions on how to strengthen OH | |
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| Tweet Topic Started: Jun 9 2005, 07:20 PM (272 Views) | |
| Jamie | Jun 9 2005, 07:20 PM Post #1 |
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First Moderator on the SDF; first to have moderator title revoked.
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I've noticed that I get a lot stronger while using a specific program for gaining strength, rather than just hitting the gym and doing what feels right every week. Any suggestions for programs that will help lifting more weight overhead? Note, I don't really want to strict press anything overhead unless it's a DB. |
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| Frozenkilt | Jun 9 2005, 07:24 PM Post #2 |
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Online douche. GOLD! I need more Gold
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May I ask why the no on the strict presses? - Sean |
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| Jamie | Jun 9 2005, 08:35 PM Post #3 |
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First Moderator on the SDF; first to have moderator title revoked.
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Right now I'd like to focus more on getting my legs and triceps into moving some bigger weights over my head, in either a push-press or a push-jerk style. The strict pressing I'd like to leave to seated db militaries or high inclines. I still feel that adding strict board presses or cg benches in is a must. |
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| Frozenkilt | Jun 9 2005, 08:37 PM Post #4 |
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Online douche. GOLD! I need more Gold
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Ok, then. What's your best push press and best press? - Sean |
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| Jamie | Jun 9 2005, 08:39 PM Post #5 |
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First Moderator on the SDF; first to have moderator title revoked.
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205 push press, 185 military. Both of which I am almost too ashamed to post. |
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| Frozenkilt | Jun 9 2005, 08:42 PM Post #6 |
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Online douche. GOLD! I need more Gold
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Bah. No shame in anything if it's being worked. Let me see what I can come up with. What's the rest of your program look like at the moment? - Sean |
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| Jamie | Jun 9 2005, 08:50 PM Post #7 |
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First Moderator on the SDF; first to have moderator title revoked.
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Right now, here's what I'm planning for the upcoming contests: Sunday- Push-jerks- 2x5 and maybe some singles (alternate light and heavy weeks) CG Bench (just for a change)- 5x5 Laterals- 20x1 Rear Delt Laterals- 10x2 On occasion I'll throw in a triceps isolation move for high reps. Tuesday- Axle Deadlifts- doubles up to 2-3RM Front Squats- warm-up weights in doubles Back Squats- work sets for triples and singles Pullthroughs- 20x1 Barbell surgs or Pulldowns- 6-8x2-3 Abs Wednesday- Log Farmer's Holds Duck Walk Sled Drag Friday- Yoke Tire Stone and Keg Lifts Abs That's the basic plan so far. |
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| Frozenkilt | Jun 9 2005, 09:02 PM Post #8 |
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Online douche. GOLD! I need more Gold
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Solid plan and I'd stick to it. My only suggestions would be this: For the push jerks (PP?), I'd come up with a plan like this (% based off Mil Press, not PP) wk1: 90%x3x5 (reps x sets) wk2: 100%x3x4 wk3: 105%x2x5 wk4: 95%x3x5 wk5: 110%x2x3 wk6: Test it out a little. In the early weeks especially, you have to be concentrating on keeping your torso tight and exploding upward to drive that bar up. If you're doing true push jerk style, then you have to get your brain into a mode of thinking "Shove under the bar" as soon as you hit full extension with the hips and quads. If it's a push press, you have to think about exploding upward with the legs and hips and then exploding upward with the shoulders and triceps after you've fully extended. Just keep adding speed to the bar. No reason why the difference in your press to push press shouldnt be closer to 50# rather than 20. If close grip bench treats your shoulders ok, stick with them. If not, NG 3-boards and stay with the 5x5. Keep the shoulder pre-hab going too. Never too soon to get into the habit. - Sean |
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| Jamie | Jun 9 2005, 09:05 PM Post #9 |
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First Moderator on the SDF; first to have moderator title revoked.
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Cool, I'll give it a go, Sean. Thanks. Oh, what kind of things should I be doing for prehab (exercises you like?)? |
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| Jamie | Jun 9 2005, 09:08 PM Post #10 |
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First Moderator on the SDF; first to have moderator title revoked.
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Oh yeah, if I want to increase my push-jerk, should I base the percentages off of my push-press? |
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| Frozenkilt | Jun 9 2005, 09:10 PM Post #11 |
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Online douche. GOLD! I need more Gold
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No. Stick with it as it stands. I would imagine that technique is holding you back more than strength right now and if you add too much weight, that won't improve. Use the setup I've given you for now. Should help improve your technique. Might want to go lighter on the log for the first few weeks, too and solidify your speed and technique with that as well. For prehab, external rotations are good, you've got some rear-delt work in there, dislocations are a must and even lat raises and shit aren't too bad. - Sean |
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| Jamie | Jun 9 2005, 09:13 PM Post #12 |
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First Moderator on the SDF; first to have moderator title revoked.
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My technique on the log is improving a lot by doing the sets with 180lbs. However, I completely understand what you mean with learning technique on push-jerks. Thanks, Sean. I appreciate the help a lot. |
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| Frozenkilt | Jun 9 2005, 09:33 PM Post #13 |
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Online douche. GOLD! I need more Gold
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No sweatsky. I often think I might be better at overhead work and pressing in general if it interested me at all
;) - Sean |
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| Jamie | Jun 9 2005, 11:30 PM Post #14 |
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First Moderator on the SDF; first to have moderator title revoked.
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I'm telling you, Sean, if you bring your bench up to a consistent 137.5kgs, and your military up to a consistent 100kgs, you'll be kicking ass beyond what you already do in the HGs. |
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