OHP Stalled for 3 Cycles, What to Do?

Training 5/3/1
1

Hey Jim,

I hope you are doing well.

Last week I finished my 25th 531 cycle and all my lifts are making decent progress - except for the OHP.

Around the 18th cycle I had to recalculate the TM across the board, but unlike the other lifts, I have found myself to be stuck with the same weight for the OHP. The 531 week is excruciating and I’m not sure what to do.

My PR was 3 reps at 180 (bodyweight of 187).
Now I can’t barely get 3 reps with 155.

I’ve tried using more Joker sets, adding more volume by doing the FSL, switching assistance work from BBB to the 5 x 5, but none of that worked.

Just to add some context, I had a small injury about a year ago from football and that caused me to change my grip to a more narrow one.

What do you think I should do?

Thanks for the books and everything else.

Paulo

2

Just back up 3-4 cycles, refresh and have at it. Continue doing 5 forward / 3 back and train and/eat in such a way that it increases your press. In other words, eat and live for performance!

3

Sweet.
Thank you, brother!

4

I have left my tm for ohp the same for 3-4 cycles I just try and push to get more reps and do fsl mixing it up 5x5, 3x5 ,3x3

5

Changing grip can definitely effect the weight you can handle.

One more thought is throwing more volume at a lift is not always the answer and sometimes is counterproductive. You could try just your 5/3/1 pressing sets for a while. Sometimes backing off a lift can help get through a plateau.