[quote]bugeishaAD wrote:
I feel like people knock bodybuilders (or people whose primary goal is to increase the size of their muscles, etc) for not doing the “hardcore” lifts (standing military, cleans and presses, snatches, etc), when a lot of the time, the “bodybuilder” is the bigger guy who is a LOT stronger overall, and would be using a much higher load on the exercise, but because he got that using “bodybuilder” methods, it’s somehow inferior.
Strange, IMHO.[/quote]
i wasnt bashing ‘bodybuilders’, thats why i first posted this in GAL. im refering to the people, usually beginers or dickhead trainers, who cant seem to be able to lift 60kg from floor to above their head, and have to sit down.
[quote]TheBatman wrote:
No one does them because it is a humbling exercise. One of the few where a bodyweight 1RM is actually good. any weakness in the shoulders core or legs and you will not be able to move much weight.
Me personally I should be close to bodyweight by Febuary im bw - 20/25 lbs for a double as my personal best at the moment.[/quote]
I rarely if ever give numbers. The numbers are not the message. Besides this is a giga-vague question…How much ya press? That’s like asking if I run.
If you are looking for ‘1 rep max’, I don’t know. I am not a PL. As such I do not train for that, and I am unaware of any formula to estimate it, let alone pin point the number. However I do train to the point where I am only doing multiple sets of singles at the end of a session.
I do know what my goals are, and what I did this week so far as Standing Presses, go. But I train many Variations of the Standing Press. I guess what you want to know is my Standing Military Press numbers? I train this but, I do so differently than others. And it is rotated in and out of my work days.
My main Standing Presses are ‘eccentric’, or ‘weird’. They are unheard of in my generation, and even those as little as 10-15 years younger than me. Except the Cleans. Well maybe there are some articles that reference my main Standing Presses. As this is an eclectic site. The first Standing Press I learned was called ‘Russian Press’, by my now past mentor. This is still my main Standing Press.
[/quote]
Right. Pick any performance metric or OHP variation of your choosing. I want to know what you have achieved by specializing in the OHP.
i do standing overhead presses. heels close, but not actually touching. bar lowered to or close to clavicle (always below chin). bw x 2 is current best(205x2). short term goal is to start getting a few reps with 225lb and of course progress from there. at 225x10 id imagine i will have added significant size to the delts and lb’s to my bench press.
Shit. I’ve just recently been able to do a BW pin press from forehead height. My last max on seated military was 170, so I still have a long way to go. I could probably hit 180 standing.
Waylander put up 300x3? dammit… that’s fucking hardcore no matter what variation you’re doing.
[quote]JayPierce wrote:
Shit. I’ve just recently been able to do a BW pin press from forehead height. My last max on seated military was 170, so I still have a long way to go. I could probably hit 180 standing.
Waylander put up 300x3? dammit… that’s fucking hardcore no matter what variation you’re doing.[/quote]
Haha, thanks for the plug Mac
Yah, I did that about 2 weeks ago. It was kind of scary holding that much weight over my head haha.
[quote]waylanderxx wrote:
JayPierce wrote:
Shit. I’ve just recently been able to do a BW pin press from forehead height. My last max on seated military was 170, so I still have a long way to go. I could probably hit 180 standing.
Waylander put up 300x3? dammit… that’s fucking hardcore no matter what variation you’re doing.
Haha, thanks for the plug Mac
Yah, I did that about 2 weeks ago. It was kind of scary holding that much weight over my head haha.[/quote]
Excuse me? I couldn’t hear you over how fucking awesome 300x3 is.
[quote]doubleh wrote:
Great exercise, I do them as my main shoulder movement, although seated is good too. IMO:
Pros (vs seated):
-Activation of core and stabilizers
-(Hard to explain this one, but:) Allows more natural movement pattern with slight backward tilt of upper back, which makes movement more “centered” and weight less out in front of you.
And the #1 reason I prefer standing:
-Ability to grind out cheat reps past failure, AND load shoulders with weights HEAVIER than normal within prescribed rep range (via push press)
Cons:
-Generally slightly less weight than SEATED
-Potential for low back strain (once weight gets high)[/quote]
Same question I had when reading that, in pretty much the same words. Not trying to be an asshole here, but surely you’re putting up some serious numbers by now?[/quote]
STFU? Yes you do sound like an A-Hole, for lack of better diction.
Nobody does them in my gym. They all just do seated DB presses.
I do them standing. I don’t clean the weight, I just take it off the squat rack and do some push presses.
[quote]caveman101 wrote:
TheBatman wrote:
No one does them because it is a humbling exercise. One of the few where a bodyweight 1RM is actually good. any weakness in the shoulders core or legs and you will not be able to move much weight.
Me personally I should be close to bodyweight by Febuary im bw - 20/25 lbs for a double as my personal best at the moment.
this sums it up best.[/quote]
Lol. Keep telling yourself that.
I haven’t done standing OHP since I was 175 and could do my BW then. I do only the seated variation because it has and always will lead to better shoulder development for me. My pictures speak for themselves.
I also don’t need to add in another lift to tax my core, get plenty of core work from leg and back day as well as direct work.
For whatever reason shoulder presses seem to lag behind everything else for me strength wise. I could only get mine moving by switching to dumbells and using the seated version 1 notch away from completely vertical. Got up too the 80’s for 6 reps.
I did however find out that doing seated presses in the rack from pins set around mouth level i could push more weight than normal and really feel my shoulders working a lot. I definitely don’t like completely vertical pressing though it just feels ackward to me, a little bit from 90 seems more natural.
[quote]JayPierce wrote:
Hey, nothing wrong with push press, either. But my low ceiling still applies I really have to do something about that. Been contemplating adding another room on the house, using it as a gym, and converting the rest of the basement to storage.
[/quote]
when i train at home i have the same issue, well, until about 4 hours ago when i just brought a BB into my back yard from the basement to do them. it was fairly annoying and awkward to carry an olympic bar through the house trying not to break anything, but at least i got to do my workout the way i wanted to. i must warn you though - it turns out that when you have a loaded bar over your head and drop it onto the lawn, the divots are there to stay haha
Same question I had when reading that, in pretty much the same words. Not trying to be an asshole here, but surely you’re putting up some serious numbers by now?
STFU? Yes you do sound like an A-Hole, for lack of better diction.[/quote]
How about I reword it?
Do you have any numbers to back up your secret russian methods? Any way of proving that your method that you’ve trained with for so long yields results? Yes I am trying to be an asshole. If you have made some great progress then I’m sure you can see where I’m coming from, you being an anonymous stranger on the internet claiming to have hidden knowledge. If you haven’t, then are any of us better off for listening?
I do standing OHP every week and love them I’ll clean them or hit them from the squat rack I don’t give a fuck, I can move some good weight on them too.
why do i see no one else doing this? if anyone else in the gym i go to does an ohp, its seated with a massive lean and only bringing the bar down to the forehead. is the fact you have to bring the bar up from the floor first? the full ROM? the fact that your core is woring hard to support the bar and your self? the act that it is a relatively low-weight exercise?
(image isnt me)
i’d suggest the book ‘dinosaur training’. the standing overhead press used too be what the bench press is today. kubrik also talks about how most ‘dudes’ at your gym couldn’t press overhead (standing) 200lb.'s. that’s also where i first learned of the bent-press, and arthur saxon’s record of 373lb.'s.
i’d also recommend poliquin’s article ‘the lost art of overhead pressing’, which can be found on this site. i can’t remember if it’s in that article, or if i read it someplace else, but many times you can bring up your overhead pressing strength by focusing on strengthening the posterior chain. you could program it so that you’re cutting back on volume and intensity in the overhead press and shift your focus to the posterior chain and the external rotators. then the next mini-cycle switch to ‘maintenance’ on the external rotators and cutback on the volume, but keep the intensity, for the posterior chain and increase the volume and intensity of the overhead press. there’s another good article by eric cressy called ‘cracking the rotator cuff conundrum’ that i read and implemented before implemnting the bulk of poliquin’s overhead pressing routine (i had to slightly alter it b/c i can’t do behind-the-neck presses of any kind due to an old rugby injury and my a.r.t. provider advises against it). anyways, it worked well for me and so i thought i would pass it along.
The OHP is my favorite “main” lift right now. I feel it has given my traps/upper back and shoulders a lot of size, and my strength is soaring in it since I never did it consistently. If its OHP day, it’s kick-ass fucking day, regardless of the physical state I’m in.
I really have to do something about that. Been contemplating adding another room on the house, using it as a gym, and converting the rest of the basement to storage.