Quest for 1.4 x body weight Overhead Press.

Thewall

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They are awesome , I think. Like test subject said they definitely humble you press wise.
 

Butch_C

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I have done the z press many times. I hate them though! They are humbling .
 

BrotherIron

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Z-presses are a humbling exercise. Absolutely unbeatable for developing core stability for pressing but fuck are they hard.

You can really work your stabilizers and lats by adding bands attached to KB. That is a variation I like to use on my recovery weeks. Really reinforces staying tight.
 

Thewall

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This is something I could try, thanks. I’d assume I can use weights instead of kettle bells. What size band do you use?
 
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This is something I could try, thanks. I’d assume I can use weights instead of kettle bells. What size band do you use?
You can really use any imo as long as the resistance is strong enough to hold the weight. Typically you don't wanna go with the real long bands because the elasticity giving a sort of "bounce" is what creates the resistance for stability (now granted I havent done a ton of research here looking at peer reviewed papers, but as long as you are creating instability with it appropriately you'll work stability) I like using those wide shorter ones. I am a little bitch with overhead press, but the stability stuff I enjoy a lot. If you have KB's another awesome stability move is to hold lighter KB's bottom side up with your forearm vertical and upper arm parallel to the floor. Doing a sort of farmer carry but holding the KB's like that will really improve core and shoulder stability!
 

Thewall

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I will have to play with it. I have all levels of bands, so I can loop them in half and find what works best. Dangling weights from chains may have the same effect if you do not want the bounce. Thanks
 

Thewall

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Day 1

Standing press
180x5
180x5
180x5
180x5 ( felt harder than should of, this was suppose to be easy)

Steep incline (70degrees)
165x8
165x8

Log press (easy)
125x8
135x8

Laterals
50x10
50x10

Close grip bench (easy)
185x8
205x8

Dips
50x8
70x8
90x8

Ok, this was day 1 which will be my volume day, everything should be easy. Day 2 will just be light presses and day 3 will be my intense day with lower volume. I will have to play with the volume to find the sweet spot. I definitely know my press responds well to frequency, just have to play with volume. The relative intensity will increase from week to week. When I feel it is stalling I will back off for week and restart.
 

IronSoul

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Day 1

Standing press
180x5
180x5
180x5
180x5 ( felt harder than should of, this was suppose to be easy)

Steep incline (70degrees)
165x8
165x8

Log press (easy)
125x8
135x8

Laterals
50x10
50x10

Close grip bench (easy)
185x8
205x8

Dips
50x8
70x8
90x8

Ok, this was day 1 which will be my volume day, everything should be easy. Day 2 will just be light presses and day 3 will be my intense day with lower volume. I will have to play with the volume to find the sweet spot. I definitely know my press responds well to frequency, just have to play with volume. The relative intensity will increase from week to week. When I feel it is stalling I will back off for week and restart.

Looking forward to seeing the progress here man. My shoulders would die from the frequency. Good to know you respond well to it. I’ve never hit log presses but they look exhausting. I have some strongman buddies that do all that shit.


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Thewall

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Day 2

Light standing press (80% day 1)
145x5
145x5

Squat off foam
275x5
275x5
275x5
275x5

Deadlift 2 inch below knee
365x2
385x2 ( was supposed to go heavier but hip acting up and wanted to make sure hamstring is good)

Pull ups
15
40x8
40x8
40x8

DB row
110x8
110x8
110x10

Barbell shrug
225x20
315x10
315x10

Still doing cardio on off days just to stay in shape.
 

BrotherIron

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This is something I could try, thanks. I’d assume I can use weights instead of kettle bells. What size band do you use?
I use mini's and just double them to keep the length short while being at the hold the KB. You could do the same with plates and there are many who do it this way. I have KB and they loop through easily. Just remember this variation makes the lift much more difficult so I wouldn't go heavy on it. I like to use it on my recovery weeks (every 5th week). This will work your stabilizers and ensure you truly stay tight so when you switch over to a static bar you'll have the greatest carryover since you won't have a weak link in your chain.
 

Thewall

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I use mini's and just double them to keep the length short while being at the hold the KB. You could do the same with plates and there are many who do it this way. I have KB and they loop through easily. Just remember this variation makes the lift much more difficult so I wouldn't go heavy on it. I like to use it on my recovery weeks (every 5th week). This will work your stabilizers and ensure you truly stay tight so when you switch over to a static bar you'll have the greatest carryover since you won't have a weak link in your chain.
Okay thanks. Now I am pressing 3 times per week. Do you think if I did it on my light days it would be too much. My light day is basically greasing the groove so don’t want to tax myself on that day. I would go light of course.
 

Thewall

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Day 3 (intensity)

Standing press
210x3. (Hoping for 5)

Zydrunas press
155x6
155x6

DB Lateral
50x10
50x10

Dips
50x8
70x8

Rear lateral
Mini x 15
Mini x 15

Deep squats (light)
135x5
135x5

Okay workout. Wanted 210 for 5. Got 3.5. I need to work on being more explosive and driving through.
Weight is 196, need to put on more weight. Max probably around 230 right now according to tonight.
 

Thewall

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Day 1 (volume)

Standing press
170x5
170x5
170x5
170x5

DE 135x3x3

Steep incline
175x8
175x8

Log press
145x8
145x8

DB lateral
30x15
30x15
30x15

Close grip bench
215x8
215x8

Dips
50x5
70x5
90x5

Had to lower press weight because max lower then expected. Also I was doing a layback press which I believe is inflaming my hips, plus I need to build strength so I am keeping it strict to build. I may throw in dynamic efforts with super minis on intensity days to work in explosivenesses. This is all a work in progress to see best way to juggle my volume and intensity.
 

Yano

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Day 1 (volume)

Standing press
170x5
170x5
170x5
170x5

DE 135x3x3

Steep incline
175x8
175x8

Log press
145x8
145x8

DB lateral
30x15
30x15
30x15

Close grip bench
215x8
215x8

Dips
50x5
70x5
90x5

Had to lower press weight because max lower then expected. Also I was doing a layback press which I believe is inflaming my hips, plus I need to build strength so I am keeping it strict to build. I may throw in dynamic efforts with super minis on intensity days to work in explosivenesses. This is all a work in progress to see best way to juggle my volume and intensity.
Fuck i just did the math , I would need a 305 press for 1.4 ,, son of a bitch hahaah. Id shit my pants n pass out trying that.
 

Thewall

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Fuck i just did the math , I would need a 305 press for 1.4 ,, son of a bitch hahaah. Id shit my pants n pass out trying that.
Lol. I need 280 if I can keep weight around 200. I did a lot of research and 1.4 body weight definitely puts you in an elite strength category. Would love 300 eventually too.
 

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