The “Powerlifting” section has its various races (to 405 squat, to 495 deadlift) but within 5/3/1 we as a group seem to value the press more so than other programs.
Since a bodyweight press is my number one goal at the moment, I’d figure I would throw the challenge out to others working this program. Let’s see the video when you achieve this feat.
Spinal Tap is doing wonders getting me there. I’ve gone from 165 to 185 (w/ gas in the tank) working this template in about four months. I weigh 215 right now. The race is on.
I’m in, my best press is 170 at about 185lbs although progress has been slow due to life and training for a new job where I’ve been running and doing PT an hour before I lift. ( lame excuses I know) but even though the press is not one of the 3 tested lifts its still one of the most impressive forms of strength I will definitely be getting that bodyweight press by the end of the year.
I’ve tried them all out, but I’ve run five cycles with press and three with bench. I’ve hit three bench 1RM PRs (granted, they were easy after training submaximally and attempting lighter-than-capable PRs) using jokers after the 5/3/1 mini-week and 4 OHP PRs doing the same thing. My TM was too high to handle the squatting and I haven’t gone back after a shitty first cycle, and deadlifting seemed too much volume for me (I tried both variants). I plan on running them all at once eventually though.
I joined up on Wendler’s forum yesterday and he has a few variations to it that I can’t wait to try out. Supersetting with the upper body lifts and Spinal Tap is fucking tremendous. It’s a template where I finally feel like I get enough upper pulling work in. It is my favourite template by far for the upper body; combining volume, intensity, technique reinforcement, and even speed if you work the first of each mini-week’s work sets properly. I recommend it to all!
About the same weight - 215 - 220.
My best Press - 193 pounds (a week ago, also made on Jokers after main lift).
Goal - 220 in press by the end of this year. So challenge - accepted:)
Yeah I’m keen. I am currently pressing 120lb / 55kg @ 174lb / 79kg bodyweight
Best press of 175lb before my op… if I can just get that strong again without getting heavier haha
What templates are you guys running?
I’m currently on a bastardisation of Beyond, with bench barbell rows as an extra main lift.
Normally don’t like fucking with programs too much but for somewhat unique reasons I am limited for lower body intensity, so I am thrashing the upper.
I hit a PR on OHP last Monday at 185 with a bodyweight of 155. My OHP has been in a standstill for months before then, but I felt strong and decided to try some heavier weight for a single.
My best all-time strict press was 265 at BW of 240. I separated my shoulder playing rugby and am slowly working my way back up. Today I’m good for 205 at BW of 225.
My recommendation is to follow the BBB template in 5/3/1. From time to time I have substituted the 5/3/1 reps for working up to a new 3RM; other times I have used 5x5 plugged into the general BBB template. I will sub out strict presses for push-presses for s cycle which I’ve found overloads the top of the movement and helps with your lockout. But no matter what, my Press Day looked like this:
Press 5/3/1 or 3RM or 5x5
Press 5x10
Pullup 5x10
Do not give into the compulsion to add more volume, especially in the way of other shoulder assistance exercises. Adding lateral raises to increase your press is like adding chest flyes to increase your bench. The slow but steady appraoch outlined by JW works best IMO…
You user name reminds me of a story. We were at a strip club one time and all the strippers had glow sticks around their necks except one. We asked where her glow stick was. She said it would cost a cool buck to see… so we gave her a buck, she bends over and she had it in her ass…lol
Oh yeah, this is a BW press thread… I’ve recently pressed 85% of my BW with a repaired labrum, rotator cuff and biceps tendon. Working to be less of a (i)
Just did 135 for 1 decent rep at 155 bw. On my 4th cycle of 531. Did a few months of starting strength before that. I’m really liking the BBB for press day. I superset the 5x10 press with 5x10 chins/pull-ups then throw in 2 or 3 x 15 face pulls.