Need some HELP on getting my presses up!

[MMA Max]

Over Head press on a good day 125 x1

I need to get this up!

DEAD Lift - so far just started deading heavy and I got 310 x1 need to get this up

Bench press is doing pretty good 245 but I need it to climb

Any suggestions?

[kman025]

train heavy. lol.

low reps man.

your high reps and cardio are not ideal for building strength, however you can do it.

i'd do something simple such as 3x5 for OH and maybe 5x3 for DL.

[BenReilly]

5/3/1

[MMA Max]

But im also trying to build and keep size. 5/3/1 - this would be five reps, three reps and 1 rep correct? How do you prep this?

[kman025]

low reps will not reduce size, infact they will help build it.


It is bull **** that "high reps build muscle and low reps build strength".

[BendtheBar]

Focus on your triceps. Have you ever worked close grip benches?

[gaspers04]

Form (elbows 45* from torso), grip, triceps and delt work, etc, etc....

[kitarpyar]

Low reps/ fairly short rest intervals (~1 minute or less). After the standard w/o, try some cheating reps (push-press instead of the regular press!!). If needed some modification in your lifting technique.

Once upon a time military press was my weakest, but I focussed a bit on it last year and my year ending max was 155 x 1, which was a good way more than 115 x 1 few months before I focussed on the press. Some minor changes in the way I pressed helped as well.

1. Instead of pressing from racks, I started pressing after a clean. I had come to realize, pressing from a rack left me some leeway to cheat (partial reps) which wasnt helping much. Clean and press ensured a full ROM

2. After cleaning the weight to my shoulder, I paused for a 2-3 seconds during which first I consciously stiffened my legs and then I consciously tightened my mid-section, and then pressed the weight

3. A slightly wide stance and a slight bend locked at the knee (the bend at the knee stays constant, i.e. its not a push) seems to help me. Somehow, I feel more stable doing a military press that way

Just my $0.02.

[Trevor Lane]

Partials/lockouts will also help.

[big valsalva]

Originally Posted by MMA Max

But im also trying to build and keep size. 5/3/1 - this would be five reps, three reps and 1 rep correct? How do you prep this?

I'm running the 5/3/1 and absolutely loving it so far. It may or may not be the answer to your concerns, but I think it would be beneficial to incorporate it in your pressing exercises for sure. I don't think you NEED to run it for the whole body, although that's what I'm doing. If you just want to program BP and OHP that way for now it should be fine. It should put some size on you either way.

Here's a link to help you get started.
Jim Wendler – 5/3/1 Workout Routine | FullyFlexed.com

There's also an article at T-Nation, which I have lost track of, but you should be able to find it easily enough.