This is my first post so I hope it’s in the right place.
I am 5’7 195lbs and I’m squating 405, dead lifting 425, and
benching 315. My question is based on my height, weight and
lifting numbers what should I be pressing ?
Or what should I be striving for???
60-75% of your bench is a common range I think. If you suck at OHP then 60% and if your naturally built for it maybe 75%. Most likely you are somewhere in-between.
So you figure I should be around the 190-200
range ? I’m just looking for something to shoot for
as I have not really trained heavy presses before.
Why not just work up to it instead of trying to hit an “imaginary” benchmark? follow the 8-8-5-5-3-3-1-1-1…when you find your 1RM work from there.
You take your total, divide it by 3 and then halve that number. If you don’t OH press atleast that you have to have your man card taken away.
Damn my man card needs to be taken away.
[quote]rednekwop wrote:
So you figure I should be around the 190-200
range ? I’m just looking for something to shoot for
as I have not really trained heavy presses before.[/quote]
185 would be a good start as its a nice even bar weight. Also are we talking about standing OHP here? Sitting it might need to be more than 60%, my numbers were for standing. I think a good rule is if you don’t care about standing OHP it should at least be 60% of your bench, above that is how much you care to improve that lift by itself.
Barbells
Dumbbells
Kettlebells
Logs
Kegs
It is standing overhead.
Its not really imaginary at all every kid/beginner starts out wanting/stiving to bench 225. I have always done overhead presses just never as a main lift. I am just looking for a ball park # to try to achieve. I am pretty strong in the other main lifts and just want to improve and grow on this one. Time is not something I have a bunch of to try and find my ORM as I get to the gym when i get there and sometimes its squats and go home.
If you are able to OHP your own bodyweight for reps you are strong IMHO.
Thats my goal anyway.
Body weight ? never thought of that, worth a try thanx
Maybe people today are really weak on the overhead press. Bill Starr’s examples of weights for an advanced lifter (off-season football player not a strength specialist) weekly OHP workout from his 1976 book always seemed really high to me:
135 x 5, 145 x 5, 155 x 5, 165 x 3, 175 x 3, 185 x 3, 135 x 10
[quote]banco wrote:
Maybe people today are really weak on the overhead press. Bill Starr’s examples of weights for an advanced lifter (off-season football player not a strength specialist) weekly OHP workout from his 1976 book always seemed really high to me:
135 x 5, 145 x 5, 155 x 5, 165 x 3, 175 x 3, 185 x 3, 135 x 10[/quote]
I think its feasible for a 200+lb football player to do that today.
[quote]MightyMouse17 wrote:
[quote]banco wrote:
Maybe people today are really weak on the overhead press. Bill Starr’s examples of weights for an advanced lifter (off-season football player not a strength specialist) weekly OHP workout from his 1976 book always seemed really high to me:
135 x 5, 145 x 5, 155 x 5, 165 x 3, 175 x 3, 185 x 3, 135 x 10[/quote]
I think its feasible for a 200+lb football player to do that today.[/quote]
I would certainly hope so…
I use, as a rough guide the ratios of
Strict Military Press = 2
Power clean = just under 3
Bench press = 3
Back Squat = 4
Deadlift = 5
so on that basis, you would have an ohp of about 200
I bench 264 and OHP 187, if that helps
My best competition bench is 264, with a PR press of 210.
265 with a 175 ohp
[quote]black_angus1 wrote:
My best competition bench is 264, with a PR press of 210.[/quote]
And I thought my ratio was unconventional
[quote]black_angus1 wrote:
My best competition bench is 264, with a PR press of 210.[/quote]
Almost indentical to mine(I’m not competing, though)! I feel more comfortable in military press for some reason.
I cannot figure out what is wrong with my OHP. I’ve benched 335 and my strict press max is a whopping 155. I think I need to take a video of it because I must be doing something wrong.