Presses seem so weak Presses seem so weak

starting strength gym
Results 1 to 9 of 9

Thread: Presses seem so weak

  1. #1
    Join Date
    Sep 2018
    Posts
    1

    Default Presses seem so weak

    • phoenix arizona seminar date
    • texas seminar date
    Hi guys my first post. Iíve currently restartedNLP after 6 months injured and Iím 7 weeks in and as last time my press and bench seem so weak compared to deadlift and squat.. Currently 110kg, 6ft 2Ē, last workout was
    Deadlift 195kg 1x5 easy
    Squat 160kg 3x5 last rep on third set just made
    Overhead press 67kg struggled on last rep on all sets after 8mins rest between
    Bench 96kg same as press with struggles.
    Bit of history I used to box in amateurs and had to stop due to both shoulders having slap tears and two operations fixed them but theyíre not the same as before and the weakness of cartilage not the muscles I think is whatís causing me to struggle on presses. Iíve been adding 2.5kg and Iím about to start using 1kg increases from tomorrow. Am I best using even lighter increases? Resetting 5-10% or am I being a pussy and just power through as much as I can? I donít have a spotter as where Iím from thereís not many people who train let alone help with spotting! If be wasting any decent forum state apologies in advance

  2. #2
    Join Date
    Aug 2012
    Location
    Dutchess County, NY
    Posts
    1,805

    Default

    Hi Kmax,

    So 2.5 kilos - that's about 5.5 lbs. That's a significant jump for a press, especially if you have a history of shoulder issues and are finding these lifts to generally lag. Assuming that your form is good, I'd do a tiny reset to a weight you can do with your best form for 3 sets that are challenging, but does not create form breakdown. Thereafter, start the smaller jumps. You may find that your upper body lifts need to move to intermediate programming before your squat and deadlift, but I don't think you're there just quite yet. Start microloading and be honest with yourself when you're plain old stuck.

    Be safe on your bench press - remember how to set the spotter arms and don't collar the bar for the bench. If you're struggling on these, you need to know what to do in the event you get pinned.

    Best,

  3. #3
    Join Date
    Oct 2017
    Location
    Uk
    Posts
    765

    Default

    If you draw graphs of potential vs starting weight over time, the presses get close to that potential pretty rapidly, whilst the DL, Squat are still giving relatively large jumps for a far longer period of time. That's why micro-loading @ 0.25Kg is pretty much a necessity. Also. Increase the rest period - I rest between 12-14 minutes between sets, but if you need more than that, then you need more-experiment and check the results.

  4. #4
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,440

    Default

    Quote Originally Posted by Kmax1985 View Post
    Hi guys my first post. I’ve currently restartedNLP after 6 months injured and I’m 7 weeks in and as last time my press and bench seem so weak compared to deadlift and squat.. Currently 110kg, 6ft 2”, last workout was
    Deadlift 195kg 1x5 easy
    Squat 160kg 3x5 last rep on third set just made
    Overhead press 67kg struggled on last rep on all sets after 8mins rest between
    Bench 96kg same as press with struggles.
    Bit of history I used to box in amateurs and had to stop due to both shoulders having slap tears and two operations fixed them but they’re not the same as before and the weakness of cartilage not the muscles I think is what’s causing me to struggle on presses. I’ve been adding 2.5kg and I’m about to start using 1kg increases from tomorrow. Am I best using even lighter increases? Resetting 5-10% or am I being a pussy and just power through as much as I can? I don’t have a spotter as where I’m from there’s not many people who train let alone help with spotting! If be wasting any decent forum state apologies in advance
    The First Three Questions

    Seriously though, 1 kg on the bench press and 0.5-0.75 kg increments on the press are standard on the LP and this is the case the vast majority of lifters. Think about it, why would a bench press, or a press, progress at the same rate as a squat when there is less muscle mass involved in the movement?

  5. #5
    Join Date
    Jul 2019
    Posts
    66

    Default

    Looks like good lifts to me! Better than mine at the moment, anyway. Press is just gonna be the weakest lift you've got in the SS program. It's how it is. I am currently going up 2.5 pounds on both types of presses, and might be cutting that to straight up 2 pound jumps or even smaller on overhead work soon.

  6. #6
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,440

    Default

    Quote Originally Posted by CommanderFun View Post
    Looks like good lifts to me! Better than mine at the moment, anyway. Press is just gonna be the weakest lift you've got in the SS program. It's how it is. I am currently going up 2.5 pounds on both types of presses, and might be cutting that to straight up 2 pound jumps or even smaller on overhead work soon.
    1-1.5 lb is a pretty standard jump on the press.

  7. #7
    Join Date
    Jul 2019
    Posts
    66

    Default

    Yeah, I know, I'm just saying, relative to me, OP is ahead of the curve. He's doing just fine.

  8. #8
    Join Date
    Aug 2013
    Location
    Phoenix, AZ
    Posts
    2,440

    Default

    Imagine if he slowed down his jumps.

  9. #9
    Join Date
    Jul 2019
    Posts
    102

    Default

    starting strength nutrition camp
    The title of this thread seems to be a universal complaint. Presses increase slowly, especially if you have had prior shoulder issues and it pisses people off.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •