focus only on the overhead press for a period of time?

[danlightbulb]

Hi guys,

In other posts I have been complaining about my lack of progress on upper body lifts.

I have today read up on SS, and alot of the other clarifications/articles/videos of this site.

I am wondering whether it would benefit to take a period of time, say 6 to 8 weeks, and do the overhead press every work out instead of alternating it with the bench. The reason is that I believe that by doing it more often I will get better at it. I also believe it to be a better exercise than the bench press for overall strength because of the fact you're standing up to do it. I also hope it will have a better effect on the shoulders.

I know that people will say YNDTP, and its true, i'm not (and after reading alot of the articles today - never have been doing it). But I want to make the best of the situation. I think its fair to say I'm never going to be able to do SS how it was originally intended to be done by Rip.

So I'm thinking that I continue to squat as I am, and this is progressing (currently 80kg 3x5)

I do 3x5 press trying to get linear progression with small increments. Say 1/2 kg per workout.

I do deadlifts once per week as I am now, again these are also progressing (currently 95kg 1x5).

I do chins also (can currently make 2 reps lol).


Any thoughts?

Thanks

[MikeC1]

That's an excellent idea. But keep in mind that the 1-2 days off between workouts may not be adequate if you're pressing heavy 3 times a week, and you may have to switch up to an intermediate program for the press at some point.

[danlightbulb]

That's an excellent idea. But keep in mind that the 1-2 days off between workouts may not be adequate if you're pressing heavy 3 times a week, and you may have to switch up to an intermediate program for the press at some point.

Thanks Mike.

My press is so low I dont think over training will be an issue. I'm actually looking forward to being able to really focus on it properly and regularly.

[tennisgod]

I do the same thing. I only OHP and do not bench as it's just too hard on the shoulders.

I mix it up: Mon and Fri I do 3x5, and then on Wed I do heavier weights 6x2. Has it worked for me? I have no clue.

[danlightbulb]

Has your press gone up? If so then its worked. All i'm looking for is to get my press up. Currently at 40kg 3x5. I'm hoping to reach 50 fairly quick then 60 hopefully but that might be a bit slower to come.

[danlightbulb]

Ok i had a disappointing work out today. On sunday I pressed 40kg 3x5 but today i couldn't press 41kg. Failed 4th rep of 3rd set. Went back 2 mins later and did the last 2 reps but still its really frustrating.

I don't understand what is wrong with it.

[Demo]

Did you change the length of your rest between sets? Add a few more minutes to it and see what that does.

[danlightbulb]

Did you change the length of your rest between sets? Add a few more minutes to it and see what that does.

It wasnt something I was consciously thinking about tbh. With the squat, because it takes alot out of me, i always think whether I've had enough rest, but with the press it hardly takes anything out of me, exhaustion wise if you see what i mean. I'll try that.