I generally believe that the key to a big overhead press lies in the information written in the past during a time when 300+ lb presses were commonplace.
That's why I've added this to my library:
6 Personal Records
High Bar Squat (No Belt): 440 x 6 (6RM)
Wanted 6+ reps with 500 lb, but the bar rolled forward and I was too tired and weak to recover.
Got a beltless high bar squat 6RM instead. Probably could have did more if I didn't start off with 500x5.
Paused Bench Press: 390 lb x 1 (1RM)
+5 lb PR, and matches my touch-and-go 1RM.
I think 405 lb is just around the corner (or maybe a few corners).
Sumo Deadlift: 565 lb x 1 (1RM)
555 lb didn't feel too bad, so I went up to 565 lb.
Bar felt like it was drifting forward when I first started pulling. Immediately put the bar down and readjusted my mind in thinking to pull and lean backwards. Worked!
Overhead Press: 250 lb x 4 (4RM)
Wanted 3 reps at 265 lb, but balance & groove was off for the 3rd rep on both sets. Felt like I was falling backwards. Still getting accustomed to pressing from the chains. Before when I pressed from the safety pins, I would roll the bar back slightly as I dipped down to prepare to press. Probably just have to adjust my stance.
Paused Front Squat: 430 lb x 2 (2RM)
+5 lb PR! Lately paused front squats (and other paused exercises) have been feeling more comfortable and powerful compared to non-paused front squats (and other non-paused exercises).
Wanted to FS 410 lb x 4 or more initially, but only managed 3 reps. Can't seem to function too long with a bar pressed against my neck. Or maybe it was the trance music.
Paused Bench Press: 300 lb x 8 (8RM)
Matches my touch and go 8RM, and exceeds my best paused reverse grip bench press at 300 lb (7 reps).
Stuff You Should Check Out
- The Belt Bible by Greg Nuckols
- TL;DR: Belt = more gains. Also interesting note on the differences in bracing pattern when wearing a belt and not wearing a belt.
