So it seems like one of the best ways to bring up a raw bench is through strong ass shoulders .
My over head press strength never seems to increase , I was thinking of doing smolov jr with the press, hoping to increase weights and have carry over to my bench . anyone think it would work ?
Any suggestions or thoughts would be appreciated
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Thread: Smolov jr overhead press cycle
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12-12-2013, 09:30 PM #1
- Join Date: May 2011
- Location: St.Anthony, Newfoundland, Canada
- Age: 29
- Posts: 26
- Rep Power: 0
Smolov jr overhead press cycle
Current lifts (raw) bw 230
Squat = 480
Bench = 315
Deadlift = 605
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12-12-2013, 09:41 PM #2
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12-12-2013, 10:38 PM #3
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12-13-2013, 12:38 AM #4
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12-13-2013, 03:18 AM #5
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12-13-2013, 03:48 AM #6
- Join Date: May 2011
- Location: St.Anthony, Newfoundland, Canada
- Age: 29
- Posts: 26
- Rep Power: 0
Training 3 years, just got done the 5/3/1 boring but big 3 Month challenge with progress on all of my lifts besides OHP , couldn't add anything to it. Macros are tracked to the tee with a 1 pound a month increase for the last 5 months. Warm up and mobility work everyday ( practice Bryce Lewis choose your adventure warmups ) and recovery is fine .
Current lifts (raw) bw 230
Squat = 480
Bench = 315
Deadlift = 605
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12-13-2013, 03:54 AM #7
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12584
I think the only time something like smolov JR would help is if your overhead is inherently weak due bad technique compared to your other presses (like bench), in which case the high volume and frequency might help improve on technique and thus increase the weight. Trial and error I guess, I would just do a tonne of rotator cuff work (facepulls) when doing something like that.
"Do not subordinate fundamental principles to minor details."
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12-13-2013, 05:00 AM #8
The best way I've increased OHP was doing 5/3/1 (although I do 3/5/1) followed by heavy singles. Brought my OHP 1RM from 185 to 215 in about two months. The first month I was doing the Triumvirate assistance template then dropped it for the second month (I was mostly prepping for a meet but I tested 1RM in OHP a few days after the meet).
You rock a piss, I'm gonna rock some Mitchell
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12-13-2013, 07:53 AM #9
- Join Date: May 2011
- Location: St.Anthony, Newfoundland, Canada
- Age: 29
- Posts: 26
- Rep Power: 0
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12-13-2013, 10:51 AM #10
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12-13-2013, 11:43 AM #11
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12-13-2013, 12:01 PM #12
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12-13-2013, 07:35 PM #13
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12-13-2013, 08:10 PM #14
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12-13-2013, 09:38 PM #15
thats sounds like a pretty ****ty plan op.
my best standing strict oh press was 305 while my bench was 405 they had practically no correlation between them.
a routine for either bench or oh press that yields great results is 6x3 at 90% adding 5lbs each week for six weeks then testing on the 7th then a 3 week deload rinse and repeat with new 90%.
my dumbass didnt stretch (at all)or do any kind of prehab so i ****ed myself up pretty good.I just oh pressed for the first time in 2 years and got 185 for 3x3 easily it will be 315 in about a year.Magic wand,MAKE MY MONSTER GROOOWWWW!!!!!!!!-Rita Repulsa
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