The last few OHP training sessions felt weak. I'm trying for 265 lb x 3, and managed to get 2 sets of 2 before, but dwindled down to only 1 rep for the last workout. I set the barbell on the safety pins today instead of suspending it from chains because I thought the chains were affecting my starting position and maybe switching back to pressing from safety pins might fix it.
But I don't think it's a set up problem now (because I only got 1 rep with 265 lb today and it felt hard). I think my overhead pressing muscles are on vacation after pressing 300 lb a few weeks ago.
So, to continue to hit OHP PR's, I've finally implemented a close variation: the dead stop overhead press. I needed to play around with my grip width to get the bar touching my collar bones, and breath at the bottom (instead of the top).
- 45 x 10
- 100 x 5
- 140 x 3
- 190 x 2
- 230 x 1
- 265 x 1
Overhead Press (Dead Stop)
- 250 x 0,0
- WUT. Figured I could at least perform 1 rep.
- 230 x 3 * PR!
- 3 rep max. I can do 6 reps with a rebound.
- 200 x 5 * PR
- 5 rep max. I can do 10 reps with a rebound.
- 140 x 6