5/3/1 for raw shoulder strength - strict overhead press

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hi, i’m a strongman competitor and looking to increase my raw strength in the overhead press.

On 1 of my pressing days i was thinking of implementing 531 for strict press, followed by close grip bench w/ axle, and possibly a couple of auxiliary movements for my triceps.

Should i add other shoulder movements, e.g. DB Pressing, or is 531 strict pressing & auxiliary movements enough for 1 day?

Thanks in advance.

2

Maybe add some FSL on the strict overhead press?

I really like the OHP paired with CGBP like you have set up. I do not do any other over head pressing on that day. If I do other overhead pressing (e.q. DB pressing) I usually put it on my bench press day.

But for pressing strength I find pairing OHP with CGBP and pairing Bench with Incline along with the 5’s progression works very well.

3

Thank you for replying.

My i ask what is ‘FSL’? The only thing i could think of was Front Squat… but then their’s the L…

I also do front squats twice a week, same day as my pressing movements. I stopped doing back squats and focused more on front squats since it carries over to what i do in my strongman comps.

Thanks for input.

4

FSL = First Set Last

You do a down set with you first weight of the day. It is a way to get more volume on the main lifts. It is in the “Beyond 5/3/1” book.

5

I totally agree. I did some extra FSL and close grip benching after my work set on my overhead day at the time I was making my best gains on overhead press.

I did FSL one set with as many reps as I could complete sometimes and sometimes FSL 4-5 sets of 8. I also sometimes threw in the joker sets when I felt really good.

6

[quote]mattypyuu wrote:
Hi, i’m a strongman competitor and looking to increase my raw strength in the overhead press.

On 1 of my pressing days i was thinking of implementing 531 for strict press, followed by close grip bench w/ axle, and possibly a couple of auxiliary movements for my triceps.

Should i add other shoulder movements, e.g. DB Pressing, or is 531 strict pressing & auxiliary movements enough for 1 day?

Thanks in advance.[/quote]

Since you are a competitive strongman, I would highly recommend you work and talk with other experienced strongman competitors. Since your #1 goal is to win your competition, get with those that are most successful. Also, get really strong.

7

Will take in what has been said.

Thanks for the replies.

8

[quote]mattypyuu wrote:
Will take in what has been said.

Thanks for the replies.[/quote]
Hey! I have found floor presses and high volume, particularly pyramid sets on strict overhead/push presses to build your overhead strength best. I also HIGHLY recommend learning to push jerk. If you are a HW competitor, you will be ahead of the curve learning this. If you have any questions don’t hesitate to ask in my training log.