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#1 hoodhose

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Posted 02 February 2016 - 05:55 PM

http://startingstren...press_starr.pdf

 

that has some really good stuff in it I'm going to try. 


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#2 Pig Iron

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Posted 02 February 2016 - 08:10 PM

Great post. I read this article a while back. The OHP is my primary lift but it's damn near impossible to find any info, programs, etc. on it since its been outta favor since the 60s.
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#3 Acerola

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Posted 02 February 2016 - 08:25 PM

Thanks for sharing OP, this was super relevant to my training.

 

I've shifted away from a general Bench orientated Push phase to increasingly choosing OHP variations as my main strength goals. 

My BTN Press best is 245 for 1. I've been using that as a main move for a while and love it. My standing best OHP was only about 185 but I have opted for sitting most of the time, at least when not using DBs.

 

I found it very interesting Bill describes the Dip as a primary accessory move for OHP. I am just getting into the range he descibes this move as helping. In the last week, I've been dipping with 90-100 in the 3-5 range, i'll be really curious to see if increasing the dip lets me BTN press more. 


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#4 sinewave3

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Posted 02 February 2016 - 10:53 PM

Great article! And wow Acerola that is some serious pressing!

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#5 hoodhose

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Posted 03 February 2016 - 10:17 AM

I'm still chasing my body weight for 1 strict press. I'm hoping to be able to have a couple reps of it by summer.

 

I've been lifting for awhile now, but I have never ever even heard of the dynamic press until I read this article and looked it up on you tube.


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#6 commandopat

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Posted 03 February 2016 - 10:32 AM

Haven't read the article yet but I don't see why OHP should be treated any different to bench or back. Put weight on, lift for desired reps, rack.
Seriously... I think too many people overthink workout routines.
I'll read the article I a bit.
Exercise--------1RM--------@ Weight
Flat Bench-----395lbs x2---198lbs
Deadlift---------600lbs---- --210lbs
Pull-ups---------52
Pushups--------2020 in 1 set, non-stop, no knees on ground etc, in 2H 8 mins.

#7 hoodhose

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Posted 03 February 2016 - 11:36 AM

The article is more about the proper accessory exercises and techniques to help you break through plateaus 


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#8 sinewave3

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Posted 03 February 2016 - 12:48 PM

It was also kinda cool to hear the history of the lift and the politics that got it banned.
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#9 doc HD

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Posted 15 February 2016 - 12:10 AM

Great post. I read this article a while back. The OHP is my primary lift but it's damn near impossible to find any info, programs, etc. on it since its been outta favor since the 60s.

Try to find some old  Strength and Health mags (ebay etc.) Tommy Suggs and other authors  .Gold mine of olympic lifts / routines.Bill Star was a fantastic writer and lifter. At on point he held the 198 deadlift record .  Without doing any deadlifting  training for it. 


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#10 Looseunitwa

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Posted 15 February 2016 - 04:12 AM

I just can't do the conventional OHP....palms forward. I have to it palms facing my ears........hammer.

Otherwise just serious shoulder pain etc.

So you think makes a difference negatively?

#11 hoodhose

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Posted 15 February 2016 - 09:57 AM

Going light it will probably hit the tris and upper back. I don't know it I recommend going heavy for that.

 

If pain is an issue it would be wise to isolate the cause if possible and work towards rehabilitation of the problem. When I ran into rotator issues I lightend the weight drastically, worked the range that hurt the most, and increased frequency to everyday. I also threw in rotator work and light/high rep front plate raises.

 

actually at one point it hurt so bad I was doing just the bar for 5 slow sets of 5-8 reps. really worked it low and let it stretch out as much as possible. Slowly and surely it got much better. 6 weeks later I was pain free and back at, just first deciding I wanted to hit my bodyweight for a rep.


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#12 doc HD

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Posted 15 February 2016 - 09:21 PM

I just can't do the conventional OHP....palms forward. I have to it palms facing my ears........hammer.

Otherwise just serious shoulder pain etc.

So you think makes a difference negatively?

Try to get some therapy  on your shoulder bro. Look for a sports chiropractor or PT that does Active Release Therapy . Works wonders with shoulders. 


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#13 sinewave3

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Posted 15 February 2016 - 10:25 PM

Try to get some therapy  on your shoulder bro. Look for a sports chiropractor or PT that does Active Release Therapy . Works wonders with shoulders.

Agreed! My shoulder was screwed from my posture being at a computer all day. Lifting with said bad posture made things worse, and the PT is helping a lot. Looking forward to be back pressing soon!!

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#14 hoodhose

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Posted 15 March 2016 - 09:21 AM

update

 

incorporated some of the assistance moves into my routines. Mostly the dip routine and the heavy overloads where you hold it half way for like 3 seconds.

 

The dips have actually helped my left elbow become pain free for the first time in 3 years. 

 

I broke through my plateau yesterday as well. It took about a month to get on track for it but the strength gains are slowly starting to pile on. Did dips for 3 reps at 90lbs. 


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#15 Acerola

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Posted 15 March 2016 - 01:46 PM

update

 

incorporated some of the assistance moves into my routines. Mostly the dip routine and the heavy overloads where you hold it half way for like 3 seconds.

 

The dips have actually helped my left elbow become pain free for the first time in 3 years. 

 

I broke through my plateau yesterday as well. It took about a month to get on track for it but the strength gains are slowly starting to pile on. Did dips for 3 reps at 90lbs. 

 

 

I've been enjoying going heavy on the dips, have somewhat been faltering on the checking to see if it translates to OHP though.

 

My best was  yesterday: 7 x 5 @ +45, +90, +135, +135, +135, +135, +90

 

Not sure how much heavier I can go. 3 Plates gets awkward AF. One wrong step and I could lose my marblez!


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#16 hoodhose

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Posted 15 March 2016 - 06:56 PM

I hear ya!
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