[quote]solidkhalid wrote:
[quote]LittleStrick wrote:
[quote]solidkhalid wrote:
[quote]solidkhalid wrote:
130 last week for 3 reps[/quote]
140 last week for 5 reps[/quote]
Up 10# AND 2 reps in a month? That is awesome! I have been stuck at the same max for months. At least the reps seem to be going up.
Are you doing anything besides MP to increase it? What sort of reps/sets are you using?[/quote]
Strick,
First off thank you.
I’ve read 5/3/1 about 4 times and the main lesson I learned was to use my lats as shelves during standing military presses.
I also get some motivation from the guys doing seated shoulder presses next to me (using a lot more weight but doing 1/2 or 1/4 the range of motion). I find it funny how far I’ve come, being a weak guy and being a strong guy now. Theres been a couple of times where they would want to “warm up” with my ramping sets (65 and then 95) and then struggle horribly to press the 95 lbs as a full rep standing (keep in mind they are seated bullshit pressing 155). I can’t hold my laughter in sometimes. /rant
This might be rehashing “common” knowledge but here goes:
Strong core (pull down abs 12-15, leg raises 15-20, deadlifts 4-12, stones 4-6, hercules holds for time)
Strong legs (squats 4-12, stiff legged deadlifts 12-15, calf raises 6-12)
Strong back (plenty of pulldowns/variations including weighted, bar rows 4-8, shrugs 8-15 and neck exercises 12-15 for the upper back)
Shoulder accessory work (Rear delts 10-15, up rows 4-8, lateral raises 8-12, “cheating” bar front raise w/controlled negatives 8-12, Svend presses 8-15)
Set/rep scheme for military press:
Done first during shoulder training.
Warmup with the bar
Ramp to 65 x 12
95 x 6 ‘feeler’ set
115 x 6 if 95 felt off/heavy/fatigued
Get to work sets 3-6 reps
No push pressing at all, very controlled, pure muscling up the weight. No momentum at all or leg drive.
Here are some examples from my log
3/3/11
Military Press (standing, full range of motion, no push pressing)
130 x 5, 5, 4
4/2/11
Militarys
135 x 5, 4, 5
On the 9th is when I did my 140 lb sets, I didn’t put it into my log.
Oh, and each work set is to failure. I don’t go for a burn or a pump or any of that shit. I just push until I can’t push anymore. I fight the weight on my last reps and grind it out if possible… if the weight starts coming back down, I terminate the set.
I hope this has been helpful to someone (including you Strick!)[/quote]
Good stuff. And I think you are spot on with the lats/upper back forming the foundation for the lift. Not to mention, your core work will do wonders. It is hard to do anything overhead if your core is all over the place and you are more worried about staying upright than pressing the weight.
I know what you mean bout the “feeler” set. 95# is my 2nd w/u set and I use it the same way. I can tell a lot about how I am responding, overall, and whether or not I am lifting with intensity, based on that one set.
I also like the additional shoulder work. I normally do rear delt raises, laterals and throw my shrugs in on the same day. And I love having a shoulders only day, even though some folks consider it blasphemy.
On bench day I am blasted after my 5x5. I have considered a few sets of board presses after. But haven’t ventured there. So back fits in well.
Obviously, the 3 working sets model is working for you. Once my 5x5 peters out, I am considering going that route as well.
Great work. Keep after it…
A few weeks ago i progressively increased the weight on the strict press for 3’s and once i got a heavy triple i switched to push presses and kept increasing the weight for another heavy triple. Excellent workout.
