I love 531, but I absolutely hate OHP. My all time best was 75kg for 1, I have came nowhere close to that in the the two years. Infact my 1rm now is probably 62.5kg.
I make some progress then I end up back to square one, whilst all my other lifts are progressing slowly. To be honest I wouldn’t care if I never did another OHP in my life, I hate them that much now.
Is it a possibility to switch it out for push press, or was thinking about switching it out completely for another bench day.
I look at OHP to help with bench, but doing more bench will be more beneficial for the bench. I don’t care too much for OHP anymore, there was a time I wanted to hit something good but it’s so up and down it feels a total waste of time!
I am not experienced enough to say why you need OHP, but almost 100% of really strong and experienced dudes whom who I’ve learned about lifting say that OHP fucking rules. So I believe my elders in the subjects. Also, it is part of the program.
In the end you can do whatever you like. Only bench, only front squat, only clean instead of dl etc… You wont die and probably get bigger and stronger. But there is a lot of reasons why people endorse OHP.
Or take it as a challenge. Do you want to admit that you suck and give up. Things wont ever go smoothly with all the movements. Good example is the Alphaf. He was stuck with 500lbs bench for years until breaking the plateau one day. So sticking with OHP (and eventually beating it) will only make you stronger mentally and physically.
I don’t know how to quote. But what Rattus said about admitting sucksge and quitting is awesome. It keeps me benching when everything else feels strong but that.
Instead of dropping completely perhaps cycle in the incline bench press in its place for awhile, then cycle them back and forth every few cycles or so.
I personally love the press and try to keep it within any program I use, but if I’m not using it, I’ll have the incline at least.
I enjoy the principles of 531, been on it for years and just thoroughly enjoy doing it, four days a week it’s near perfect. Except OHP, it’s been crap forever, but two years on and I’m 10kg weaker than my previous.
All lifts stall, but OHP is different, OHP is like the devil.
You can also try different variations. I switched to seated barbell pressing and it feels a ton better and more natural. Push press is also a viable option.
Keep at it. It’s there for a reason. If you suck at something, work hard to improve it. There is no way pressing will do anything other than help your bench, even if it’s just by keeping your shoulders healthy. Personally, I’ve found if my upper back is getting stronger, my press goes up.
You don’t necessarily have to take an actual 1RM especially if you haven’t done push press before. Just do one heavy single you can safely do that’s close to what you could do and use that as the training max.
Firstly, be honest with yourself about your personal goals and what exercises will get you there. If it’s just bench, squat and deadlift then do that. I’ve abandoned the idea of must do exercises, there’s not much sense in doing an exercise you don’t care for unless you need to. For example, runners need to run and powerlifters need to bench, squat, deadlift.
Some might say your not really doing 531, so fucking what. You’re using the principles for the exercises most important to you.