CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 10-21-2013, 01:32 PM   #11
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: OHP not increasing

If you started SS 4 weeks ago and are already stalling out, you started too high on your work set weights. And you shouldn't be adding 2-3 metcons per week to SS. If you want a program that includes conditioning, do something like GSLP or 5/3/1.
__________________
Training Log (WFS)
  Reply With Quote
Old 10-22-2013, 08:01 AM   #12
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: OHP not increasing

Quote:
Originally Posted by Eric Montgomery View Post
If you started SS 4 weeks ago and are already stalling out, you started too high on your work set weights. And you shouldn't be adding 2-3 metcons per week to SS. If you want a program that includes conditioning, do something like GSLP or 5/3/1.
Yep what he said. SS doesn't sound like the correct program for you. If you do switch to GSLP or 5/3/1 make sure you follow the direction on starting numbers. When it recommends a training max of 90% use it.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 10-24-2013, 01:58 PM   #13
Aushion Chatman
Affiliate Aushion Chatman is offline
 
Aushion Chatman's Avatar
 
Profile:
Join Date: Dec 2004
Location: San Diego  CA
Posts: 3,342
Re: OHP not increasing

You can stick with SS, you just need to implement it correctly.

Make the fixes given above with the accessory work. Stick with one or two accessory exercises until you begin stalling again then consider switching to different accessory exercises.
__________________
My Youtube Channel
CFSD Yelp
  Reply With Quote
Old 12-31-2013, 05:21 PM   #14
Colin Luck
Member Colin Luck is offline
 
Profile:
Join Date: Jul 2012
Location: Brisbane  Queensland
Posts: 11
Re: OHP not increasing

The power lifter dan green talked about getting his over head press up with tonnes of volume. Won't help much if your strict on SS but alternating max attempts with a 5x10, 5x8, 6x6 reps scheme will pack on kilos to your over head press providing your sound structurally and technique is on the money.

Doing this once a week plus some heavy close grip bench and high rep incline db bench for tricep and delt development I pushed my strict press from 60kg for 5 to 80kg for 5 in about 7 weeks.

Hope that helps!
  Reply With Quote
Old 12-31-2013, 06:51 PM   #15
Richard Colon
Member Richard Colon is offline
 
Profile:
Join Date: Jul 2010
Location: Peoria  AZ
Posts: 523
Re: OHP not increasing

Quote:
Originally Posted by Mike Jenkins View Post
floor presses and heavy triceps.
Heed his words but I'll give a few suggestions as well. I will never be as strong as Mike but I'm a decent presser. I have been for a few years now. I hit a 205 Strict Press at a 198 bodyweight. I can still walk up cold and hit 135 for a dozen and 185x5 on good days.

Heavy triceps for me was the key. Powerlifting style, accessory tricep movements (not kickbacks, and pressdown stuff like most bodybuilders would do.) For me it was tricep flareouts (not sure the name but check EliteFTS for some movement ideas), CG Bench, DB Bench, etc.

Last edited by Richard Colon : 12-31-2013 at 06:53 PM.
  Reply With Quote
Old 01-01-2014, 03:10 AM   #16
Colin Luck
Member Colin Luck is offline
 
Profile:
Join Date: Jul 2012
Location: Brisbane  Queensland
Posts: 11
Re: OHP not increasing

Quote:
Originally Posted by Richard Colon View Post
Heed his words but I'll give a few suggestions as well. I will never be as strong as Mike but I'm a decent presser. I have been for a few years now. I hit a 205 Strict Press at a 198 bodyweight. I can still walk up cold and hit 135 for a dozen and 185x5 on good days.

Heavy triceps for me was the key. Powerlifting style, accessory tricep movements (not kickbacks, and pressdown stuff like most bodybuilders would do.) For me it was tricep flareouts (not sure the name but check EliteFTS for some movement ideas), CG Bench, DB Bench, etc.
This..
  Reply With Quote
Old 01-01-2014, 04:10 AM   #17
Dare Vodusek
Member Dare Vodusek is offline
 
Profile:
Join Date: Jun 2013
Location: Kidricevo  Slovania
Posts: 901
Re: OHP not increasing

This is exactly why I quit SS and moved to conjugate system by Chris. SS is great for a beginner but it lacks accessory work, so OP, add accessory work to it or find a more evolved program.
__________________
Originally Posted by Rick Scarpulla
Toughness is a state of mind not a size.
  Reply With Quote
Old 01-03-2014, 12:33 PM   #18
Sean Hang
Member Sean Hang is offline
 
Profile:
Join Date: Jul 2013
Location: Sugar Land  TX
Posts: 35
Re: OHP not increasing

I'm still on a basic linear progression like SS and after stalling so many times on the same weight, I decided to increase my weight by increments of 2.5 lbs and changing the rep scheme before increasing the weight. By that, I mean doing 5x3, 4x4, and then 3x5 over the course of 3 sessions; if I make all my sets of 5, I move up the weight. I've also been doing this for my squats after deloading so many times.

The progression will be a lot slower, but way more consistent than trying to hit 3x5 all the time. You will recover easier, and and it's much less demotivating. Over the course of two months, my OHP work set has increased by 15 lbs. While I did stall occasionally on some sessions, so far I have NEVER had to deload (knock on wood).

Granted, I was doing OHP 3 times a week without any tricep accessories during this time, and I didn't even start benching and doing dips again until a few weeks ago. This will probably slow down my OHP progression even more, but I'm okay with that since my bench is absolute crap after neglecting it for so long.

I hope this helps!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
My OHP... whyyyyyy William Arnold Exercises 26 10-29-2012 07:54 PM
Reverse grip for OHP? Om Puri Exercises 9 10-14-2012 11:36 AM
external rotation and OHP Zack Hines Exercises 3 03-20-2012 07:47 AM
Ohp 150# Daniel Frankel Digital Coaching 9 02-21-2012 06:22 PM
Increasing pushup #'s Mike Groth Exercises 14 09-21-2007 11:01 AM


All times are GMT -7. The time now is 04:25 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.