My stats:
Height: 5’7
Weight: 133 lbs
Deadlift: 420 lbs
Squat: 500 lbs +
Bench: 205 lbs
Yesterday, i worked on my overhead dumbbell single arm lift, military style, and managed 98 lbs, with my right hand. Only got it half way up with my left (still working on it). For bicep curls…i managed 14 reps with 50 lb dumbbells, max over 70 lbs (strict). About a month ago or so , if that, my overhead press was only at about 75 lbs, but i used a new found method that seems to work fairly easily. First, i would start off using 15-25 lb dumbbells to press overhead, as explosively as i could, sometimes so forcefully that my heels leave the ground. I may go half way up, or all the way up, and perform something like 10 reps, in very quick succession.
I may do 1 or 5 sets, depending upon how i feel, with about 30 secs - 2 mins rest between sets, depending upon the weight. After that…i wait about 2 mins, and attempt a personal record. In just 3 days, using the same training method for my biceps…i increased both lifts by about 10 lbs. The next day…increased it by another 2-3 lbs, before resting for a day, and trying again.
On that 3rd day, i pressed 75 lbs over my head about 10 times. A few days later…i pressed 80 lbs over my head 10 times. It was a struggle maintaining balance, but i did it. About 4 days later, i pressed 90 lbs over my head 10 times, though i had to use a bit of leg drive after the 7th rep with my right hand, and after the 5th rep with my left.
After a few more days, i managed 98 lbs for the first time. For biceps, i`ve also found that cheat curls and hammer curls work the best for increasing strict curls.
