WHY THE FUCK WON'T MY The Press™ INCREASE
I'VE TRIED EVERYTHING, HIGH VOLUME SETS, ACCESSORY WORK, DOING IT AT A HIGHER FREQUENCY, PRIORITIZING OVER BENCH PRESS, NOTHING FUCKING WORKS
I'VE BEEN PRIORITIZING The Press™ OVER ALL MY OTHER LIFTS AND IT WON'T GO UP, IN FACT IT ACTUALLY DECREASED! ALL MY OTHER LIFTS ARE INCREASING, BUT THIS GAY FUCKING LIFT FUCKING SUCKS
RRRRRRREEEEEEEEEEEEEEEEEEEEEEEEEEEEE
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What weight are you doing The Press(tm) at now?
Diet and Sleep = Recovery
You can't rush it.
My OHP only went up after months of stalling until I started doing heavy as fuck 3x3. You really need to push yourself, almost to the point of injury if you want to get stronger.
Do you do heavy push presses or circus presses? Or even just dumbbell work in general? Those seem to be key for increasing my numbers quickly.
Z presses are also really great because they limit you to only your shoulders.
I was at 100 pounds for a set of 5 back in February. Tried for 105 two weeks later but couldn't squeeze out more than 2 reps. Got sick (like going to the hospital and loosing 10 pounds sick) then lost some gains.
After I recovered, I tried going light with higher reps (7 to 10 reps). I was able to hit 95x5 for 3 sets last month. I tried a set of 95 yesterday and I couldn't even get two reps.
Doesn't make sense, my bench, squat and deadlift have all increased. I have also started going facepulls and weighted planks as accessories. Now I am throwing in Z press to further assist my press.
But have you tried push pressing?
My gym has only 5lb or above plates, so I have to make my OHP jumps in 10lb increments which is a real bitch.
What I did was:
>stopped doing JUST OHP
>added 4 sets of lateral raises (heavy, leaning while holding onto the power rack with one hand)
>5 sets of low-medium weight facepulls (like Omarisuf shows in one of his vids)
>did 1x5, 1x5, 1xF
When I did 8 reps with my normal weight I bumped it by 10 lbs and now I'm doing 1x5, 1x5, 1x5-6 depending on how I'm feeling that day
No, but I am now considering it. The leg drive seems like a good way to overload my shoulders.
The three Questions:
>How big a jump are you making in weight?
>How long are you resting between sets?
>How much are you eating and sleeping?
Basically:
>increase weight in smaller increments
>(buy fractional plates)
>(increase weight only for one set, then the next time for two and so on)
>(95 2x5 + 100 1x5, next time 95 1x5 + 100 2x5, then 100 3x5, etc)
>(maybe increase to 5x5, and do this system, i.e. 4+1, 3+2, 2+3, etc)
>rest longer between sets
>eat more and sleep more
Use push press only for the last reps that you can't complete strict
What the fuck is the press trade mark?