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Old 06-16-2013, 08:45 AM   #141
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Originally Posted by Dray View Post
Rockin' the rep goal scheme. It's evidently working very well for both of you!
By far the best method i have used, cant see myself needing to change it for a very long time.
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Old 06-16-2013, 09:01 AM   #142
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Great Work OHD
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Old 06-17-2013, 09:47 AM   #143
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Squat 112.5 kg x 5,4,3 = 12(15)
- Rep PR.

Press 50 kg x 4,5,4 = 13(15)
- Also did 2 push presses after i failed at a 5th on the last set.

Wide-Grip pull ups 7 kg x 7,6,4 = 17(20)
-Rep PR.

Dips 20 kg x 9,6 = 15(15)
-Rep PR. Moving on.

Face pulls 25 kg x 10,10

DB Side raise drop sets 10 kg x 10, 7 kg x 8,5 kg x 8, 3 kg x 10,2 kg x 10,1 kg x 11


Conditioning

51 burpees (2:46)
-----------------------------------------

Squat 50 kg x 9,8,8 = 25(25)
- Rep PR.

Press 25 kg x 5,5,5 = 15 (20)
-Rep PR.

Rack chins x 4,4,4,4

Face pulls 15 kg x 12,12

Abs


Conditioning

20 burpees (1:05)
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Last edited by OHDL; 06-17-2013 at 09:58 AM.
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Old 06-17-2013, 10:00 AM   #144
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nice work ,

in the past I found that alternating between military and push press cycles helped to keep my ohp going...
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Old 06-17-2013, 10:08 AM   #145
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nice work ,

in the past I found that alternating between military and push press cycles helped to keep my ohp going...
Thanks Alan, I'm not even close to your level of pressing i may just need to eat more. I just did them because i wanted to do more work:P Do you think push presses would be beneficial at my strength level?
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Old 06-17-2013, 10:20 AM   #146
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Mammoth of a work man. Impressive. Cheers.
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Old 06-17-2013, 10:24 AM   #147
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Im definitely no expert and I am sure there are much more knowledgeable and experienced ohp guys here who can clarify or disagree with me ,
But my take on it is this ,
For OHP , I would usually do 6/8 weeks of strict military press , judge how long to stay going at it as long as you are making progress, either reps or adding weight… when things start to stall on that , ill add 10kg/15kg and start a 6/8 week cycle of push press.
At the tail end of that go back to military , but at a higher level than you started at the first time around.
So lets say currently you start the first cycle of MP with 3 sets of 5 with 40kgs and top out at 50kgs at the end of the 6weeks
Jump to 60kg for the push press cycle and when you return to strict MP for the second cycle start that at 45kgs and you should be able to work up to 55kg(ish) in the next 6 weeks before adding the 10kgs for the second run of PP

At least that what seems to work for my ohp

Hope that makes sense!
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Old 06-17-2013, 10:27 AM   #148
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Quote:
Originally Posted by markievicz View Post
Im definitely no expert and I am sure there are much more knowledgeable and experienced ohp guys here who can clarify or disagree with me ,
But my take on it is this ,
For OHP , I would usually do 6/8 weeks of strict military press , judge how long to stay going at it as long as you are making progress, either reps or adding weight… when things start to stall on that , ill add 10kg/15kg and start a 6/8 week cycle of push press.
At the tail end of that go back to military , but at a higher level than you started at the first time around.
So lets say currently you start the first cycle of MP with 3 sets of 5 with 40kgs and top out at 50kgs at the end of the 6weeks
Jump to 60kg for the push press cycle and when you return to strict MP for the second cycle start that at 45kgs and you should be able to work up to 55kg(ish) in the next 6 weeks before adding the 10kgs for the second run of PP

At least that what seems to work for my ohp

Hope that makes sense!
Make perfect sense, If my press doesn't budge in the next few workouts i'll give it ago
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Old 06-17-2013, 11:15 AM   #149
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Congrats on the PRs.
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Old 06-17-2013, 11:16 AM   #150
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OHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beastOHDL is a lifting beast
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Thanks Beast
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