I was thinking of doing a Westside-inspired program to up my military press.
Has anyone done this? If so, how did it go?
Speed day seems pretty straightforward to implement. For max effort exercises I was thinking overhead lockouts in a power rack, dumbbell presses, and incline presses at a high angle.
Any other ideas? I’m wondering if max effort behind the neck presses and snatch grip presses might not be a good idea.
I would think that push presses, especially with a controlled negative would help. Also, perhaps high incline bench presses.
BUMP.
I too am interested in this.
BFG
I would probably just work some of those exercises into the second exercise of the day as assistant work.
Try PMing sMorri. He recently got a PR 410 (standing?) overhead press and used some of the westside ideas, and bands.
Maybe it was just me but be careful with overhead lock outs. They beat ME up quite bad. Sore shoulders so for me that was a step back.
Maybe they work for YOU?
Good luck.
First Idea that comes to my mind is injury…serious potential for it- like everything else hehe.
ME Exercises:
Overhead Press (full range)
Seated Dumbbell Military Press
Overhead press (starting from shoulders)
Overhead lockouts (check this article (danjohn.org) from dan john)
DE:
Jerks
Push Press
OH Squat
Snatch
Major Assistance exercises:
Handstand Holds
Handstand pushups
OH Walks/Waiter walks
Pullups (many varieties)
Incline Bench press
Saxon Side Bends
Windmills
A LOT of core work
A LOT of rotator cuff work
Presses with curl grip
Rows, rack pulls, gm’s etc on leg days… or whatever you have planned for that.
Aight knock yourself out.
Thanks, everybody.
Hey,
The 410 was a Push Press, but my Military press is not far off. I was stuck forever at around 370 then started using the bands and 3 weeks later smoked 410.
I asked Louie this question, and he sent me a tip. Here it is:
I asked Louie for some tips on how to increase the overhead press and here is what he had to say:
Do the seated press with dumbbells. Choose three weights for example 100 lbs, 75 lbs, and 50 lbs. Work on setting a repetition record with one dumbbell weight. the reps should range from 10 to 25 reps.
Do dumbbell extensions or barbell extensions for special work along with rear, side and front raises.
Do barbell pressing in the following manner. Ten sets of three reps in a three- week wave. 70% the 1st week 75% the second week and 80% the third week. Pendulum back to 70% and start over. Second day 72 hours later do max effort work
Use chains on the bar or JUMPSTRETCH bands to accommodate resistance. (Editor?s note: Usually as the bar gets close to lockout you will naturally slow the bar down. The bands keep the resistance on all the way to the end).
Work up to new PR in the incline press.
Do rack lockout work on the high pin where 10%-15% highest weight can be done.
Thanks, Mike, and thanks to Louie, too, this is exactly what I was looking for.
For ME work should you stick to using differnt forms of the incline press, or can you use board presses and more traditional westside movement?
Because if you stay with the darkside protocal (a westside influnced program) you would still need to use “special exericses” once a week, and the full movment once a week (speed day).
Thanks Louie and Mike
Will42
Thanks a LOT mike, and pass that onto louie for us.
-Xen “Mahler Cheerleader” Nova