Trying to apply Starrs 'Quest for a Stronger Overhead Press' LOG

[iamgmo]

After my brief chat with Andy (and technically coach Rip), i will try to log here what happens as i try to apply [what i believe to be] Starrs program from the article 'Quest for a Stronger Overhead Press'. I will ONLY be logging here training as it pertains to The Press. I typically log at TheSquatRack, so for the most part it will probably be a 'copy-paste' from there. Feel free to make questions (give it at least two months to get useful answers!).

I have failed twice in keeping a log here, but third should be the charm!

The main idea is going to be the following:

Day 1
Press

Warmup
Two ramped up sets of five
3-6 Triples. When all sets all over completed, add lbs

Dips Progression

Start at BWx20x4, then add weight as per article

Day 4
Press

Warmup
Two ramped up sets of five
3-6 Triples. When all sets all over completed, add lbs

Incline BP

Same Progression as Dips: 8s, 5s, 3s and every few cycles a 1RM

Weighted Chin-ups/Pull-ups

Current Press stats as i start this thread:
3RM 175
5RM 160

[iamgmo]

**2015-08-26 14:34 - Starr episode ONE!**

**Overhead Press**

* 45 lbs x 5 reps
* 45 lbs x 5 reps
* 95 lbs x 3 reps
* 125 lbs x 5 reps @ 8
* 145 lbs x 5 reps @ 9
* 160 lbs x 3 reps @ 9.5
* 160 lbs x 3 reps @ 9.5
* 160 lbs x 3 reps @ 9.5
* 160 lbs x 3 reps @ 9.5
* 160 lbs x 3 reps @ 9.5
* 160 lbs x 3 reps @ 9.5
* 135 lbs x 8 reps @ 10 [PR]
Press Starr(ts) 190lbs 2x5

*Comments*: i was wondering if i could complete all 6 sets at 160, and i can! great to see my previous (if lucky) 3RM now be doable for sets across. the backoff set was TOUGH!!! i actually had to cut this short and so backoff as per starr. PS 2x5 @ 190

[slowmotion]

I will be following this.

[iamgmo]

**2015-08-30 14:26 - Starr Wars **

**Overhead Press**

* 45 lbs x 5 reps
* 45 lbs x 5 reps
* 95 lbs x 3 reps
* 125 lbs x 5 reps
* 145 lbs x 5 reps
* 165 lbs x 3 reps
* 165 lbs x 3 reps
* 165 lbs x 3 reps
* 165 lbs x 3 reps
* 165 lbs x 3 reps
* 165 lbs x 3 reps

*Comments*: plus Press Starrts 205x3, 225x3, 245x2.1

**Weighted Dip**

* 0 lbs x 15 reps
* 1 lbs x 4 reps
* 0 lbs x 10 reps
* 1 lbs x 4 reps
* 0 lbs x 14 reps
* 1 lbs x 4 reps [PR]
* 0 lbs x 15 reps

*Comments*: 1lb = free regular rep attempt, as low as i can go.
0lb = one foot down, making sure it is only the arms that are working.
last time i could make no upward movements free hand, so i guess a little progress.

Colour me surprised!!! 165x3 for sets across and being able to complete all 6 sets was unexpected.

[Rich Rowe]

I too will be following this with great interest!

The link to Starr's article is busted - this works, though: Bill Starr - The Quest for a Stronger Overhead Press

[lou t]

Obviously Starr's love for weighted dips is well known. I have a Milo mag published back in the early 1990's, within it, Starr wrote a great article on weighted Dips. I've been a big advocate of this lift since. McCullum called them the upper body squat.

Not only will dips provide upper strength, you will like what you see in the mirror. I have been doing a version of Starr's 853 and it has worked very well for me.
However, you will not see much improvement until you can add over 100lbs (depending on your bw), for me I noticed changes around 75lbs.. I don't know why, it just is.

using this set up my current numbers @ bw of 159
weighted dips bw+115x3x5
ohp 145 x 6
bench 260.

I don't do the Press Start. I just don't like them. I prefer to do negatives and deadstop off pins through the rom

[iamgmo]

**2015-09-02 13:44 - Starr Wars Return of the Sith**

**Overhead Press**

* 45 lbs x 5 reps
* 45 lbs x 5 reps
* 95 lbs x 3 reps
* 130 lbs x 5 reps
* 150 lbs x 5 reps
* 170 lbs x 3 reps
* 170 lbs x 3 reps
* 170 lbs x 3 reps
* 170 lbs x 0 reps

*Comments*: after this Press Starrts 205x3,225x3,245x3 - need to make sure i start to improve at these in terms of the negative.
*Still can't believe i got 3 sets of 3, when before i could barely do a double after a top set triple!

**Incline Bench Press**

* 45 lbs x 5 reps
* 45 lbs x 5 reps
* 95 lbs x 5 reps
* 135 lbs x 1 reps
* 135 lbs x 1 reps
* 145 lbs x 1 reps
* 145 lbs x 8 reps [PR]

*Comments*: f'd up here, did not know it was supposed to be 5 sets! live and learn!
*I'll do the missing sets for IBP tomorrow between Squats and Deadlifts

One is supposed to follow the same programme idea given for dips for the Incline:
Week one: five sets of eight with weights plus a warm-up set done free hand.
Week two: a warm up set free hand then five sets of five, followed by a back-off set.
Week three: warm-up set, two sets of five and two or three sets of three to limit, followed by a back-off set.
The back-off sets will be with fifty pounds less than you used for the top-end set and needs to be done to failure.

[iamgmo]

Made up for yesterday's missing Inclines. I did however, made it as vertical as possible before it becomes a seated press, so weight is less. Due to how my bad arm felt, i can say Coach Starr was right in why they need to be as steep as possible, and how useful they will be!

45 lbs x 5 reps
45 lbs x 5 reps
95 lbs x 3 reps
125 lbs x 1 reps
125 lbs x 1 reps
125 lbs x 8 reps @ 9.1
125 lbs x 8 reps @ 9.1
125 lbs x 8 reps @ 9.1
125 lbs x 8 reps @ 9.1

[iamgmo]

**2015-09-06 15:14 - Starr Wars // Dark Side Taking Over!**

**Overhead Press**

* 45 lbs x 5 reps
* 45 lbs x 5 reps
* 95 lbs x 3 reps
* 130 lbs x 5 reps @ 8
* 150 lbs x 5 reps @ 8.5
* 170 lbs x 2 reps @ 10
* 170 lbs x 0 reps
* 170 lbs x 0 reps

*Comments*: + P. Starrts 205x3,225x3,245x3

**Weighted Dip**

* 0 lbs x 16 reps
* 1 lbs x 4 reps
* 0 lbs x 15 reps
* 1 lbs x 4 reps
* 0 lbs x 16 reps
* 1 lbs x 4 reps
* 0 lbs x 20 reps [PR]

2 Potential Reasons for failure and what i intend to do next:
A. Having done the IBP one day late at sets of 8 did not give me enough time to recover from the added volume.
B. I may have done the programme progression wrong. I am guessing (as there is no clear cut instruction to look into), that even if you feel like you can do more sets on a day, you do only one more set than before and always start at 3 sets. Probably to get the body accustomed to the volume/load/etc... Should next session not fix itself, i will deload back to the 160 i started at, do only 3 sets, and only add one set each session until 6 are completed.

The other interesting thing i keep bumping into, is that once i fail a rep in The Press, that is it for the day. No way i can get another rep, and even the Press Starrts suffer.
Forgot to write above, the 150x5 felt real easy and good. That is real close to my 5RM of 160, so i am really weirded out by how the rest of the day went.

[lou t]

You made too big of a jump in press weight. Your better off doing 6 3's with a weight you can do 6 3's than add 5 lbs each session until you cant do 6 3's. It looks like 160 might be the right weight. I think you jumped to much.
I've been doing Starr's system with a few tweaks with good results.