I’d hate to burden your resolve on this one, but with a dedication to barbell and bodyweight stuff, have you considered dips as a horizontal press instead? It’s what I’d do in this situation.
2 Likes
Was literally about to say what @T3hPwnisher said. It’d benefit your overhead goals more and add to your idea of barbell and body weight goal. You could still floor press, but the progression on it isn’t as easy as flat bench and (in my experience) you hit a wall much faster than you would with weighted dips or AMRAP body weight dips.
1 Like
I’ve never considered dips a horizontal press. Isn’t it a vertical press???
So if I’m having 2 days decidated to upper body, would you say a better setup is:
Day 1 - Strict Press (using Dips as assistance)
Day 2 - Push Press (using Dips as assistance)
Or would you use dips as a main movement?
I have noticed. If my dips go up in terms of weight or reps a few things happen:
- My OHP goes up (and all other pressing really)
- My conditioning gets better
- I lose some weight
- My shirts get tighter.
- My body awareness becomes much better.
1 Like
Nope. You are definitely not pressing over your head with a dip, haha. Analogous to a decline press. The more forward you lean, the more the angle changes.
Either works. Depends on what your priority is mostly.
1 Like
I have really good shoulder/upper back flexibility so when I do dips my body straight. So it always felt like a vertical press (not oh vertical though lol).
My 2 big priorities for 2018 are OH strength and Squat strength. Everything else is just for assistance and balance.
Yeah, even with an upright posture, it’s not going to be vertical. You can try it at home by just laying down and performing the dip. You’ll pressing down rather than up. Chest comes more heavily into play.
If you want big overhead numbers, I imagine prioritizing pressing and using dips as assistance will do well. I’d still go heavy on the dips though. Maybe do bodyweight dips on the push press day and weighted dips on the strict press day to have volume balance.
1 Like
So would you say something like this:
DAY 1
OH Press 531 + FSL
Weighted Dips 50 reps
DAY 2
Push Press 531 + FSL
BW Dips 100-200
I can’t really vouch for push press 5/3/1. I don’t see it being effective just because of technique being a concern, but yeah, weighed dips on strict press and bodyweight on push press would work well.
1 Like
Thanks man! Always appreciate your insight!
I’m no stellar presser, but I ran it with log press for a few cycles. My log went from 165x5/minute to 200x2/minute. So like a 20lb est max increase?
EDIT - I ran it with the 5s progression for the first two cycles, then did jokers on cycle 3.
2 Likes
BACK SQUAT / AB WHEEL
135x8 / x10
225x6 / x10
275x4 / x10
315x5 / x10
335x5 / x10
355x3 (PR!)
275x10
RDL / LUNGES
225x10 / x10
225x10 / x10
225x10 / x10
225x10 / x10
225x10 / x10
6 Likes
Pls stop changing your log name lol. I get so confused 
2 Likes
BACK SQUAT / AB WHEEL
135x8 / x10
225x6 / x10
275x5 / x10
315x5 / x10
315x5 / x10
315x5
315x5
315x5
225x12
OH PRESS / CHIN-UPS
95x10 / x10
115x10 / x10
115x10 / x10
115x10 / x10
115x10 / x10
115x10 / x10
FARMERS WALKS
275 x 50 feet
275 x 50 feet
275 x 50 feet
MERRY XMAS EVERYONE!
3 Likes
Merry Christmas!
PUSH PRESS
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
DIPS, BB ROW, BB CURL - 50-100 reps each
4 Likes
Had two hours to chill at the house. But started watching some weightlifting videos and got inspired lol.
SNATCH
135x3
155x3
185x3
135x4
155x4
185x4
135x5
155x5
185x5
135x4
155x4
185x4
135x3
155x3
185x3
135x5
155x3
185x1
4 Likes
Was feeling pretty beat up today, so decided to listen to my body and take the day off from weights.
So instead I did:
90 Min Hot Yoga
Sucks while you’re doing it, but feels amazing once you walk out the class.
4 Likes
Still feeling pretty beat up, so decided to just swim today. Will be back at it tomorrow.
60 Minute swimming
1 Like
BACK SQUAT
135x10
225x5
275x5
315x5
335x5
355x4
315x5
275x5
225x10
CHIN-UPS - 50 reps
Had a work emergency so I had to end session and leave. Servers were all down no fun lol.
EDIT: Was able to leave work early and finish my session.
RDL / SPLIT SQUAT / JUMPS
225x10 / BWx20 / x10
225x10 / BWx20 / x10
225x10 / BWx20 / x10
225x10 / BWx20 / x10
225x10 / BWx20 / x10
6 Likes