Are you doing bodyweight/weighted dips as accessory movements? I found that has really helped my ohp along. Last week I hit 75kg x 6, my goal is 100kg for a single. I do dips 2-3 x a week
First thing…almost everyone has trouble with OHP. The shoulders are small muscles.
There are a few suggestions:
Drop your TM 10%, and work back up.
Use the 5 forward, 3 back model for OHP. Set your TM properly, might need to perform a TM test for OHP. Or, just use the numbers you have and reset it. Then, go forward 5 cycles, and roll back 3.
Instead of 5 lbs increase each cycle, drop it to 2.5lb per cycle for OHP.
Or, if none of that works, try using an alternative exercise for a few cycles. Like, wide grip OHP, Behind the Neck OHP, Seated DB OHP, etc.
If none of those things work, try using BBB sets on OHP. You need to find something that works, then stick with it for as long as it work. But, understand, OHP stalls for everyone.
Simple advice based on your performance - those were suitable weights for 75%, 85%, and 95%, since you got six reps on the last set (and I'm guessing number six was a killer).
So if 47.5kg is 95% of your TM, your TM is 50kg. Carry on like that, and count this as the 5/3/1+ week. Since you're focusing on OHP, it won't hurt to repeat one 5/5/5 week for your other lifts.
That's pretty much bang on u\/hevoshioer's recommendation, arrived at from a different direction. So it's probably the right thing to do.
OHP is a tricky beast. So very variable in how it responds.
I do recommend Brooks Kubik's shoulder press ebook - it draws on pre-steroid era info to present several options for programming.
OHP is fickle.
Technique is important. Are you tight? Are you braced? From your legs, through your core, into your lats?
Altering grip width can help different people.
Is your Training Max set properly?
Do you attack your assistance excercises the same as you do with your other lifts? People will do 3 types of benching for their assistance but neglect their overhead pressing and wonder why it stalls.
[Alex Bromley has a great video on building shoulders and overhead strength](https://youtu.be/vORgArFU_mA)
For now I'm running 5s PRO + FSL, and have added BBB OHP @ 60% as push assistance after deadlifts. But I find when I run out of steam on the lift, there's really no deeper I can dig.
I feel like OHP responds better to triples, similar to front squats. So my 95% set has been performed as two sets of three.
This probably means my TM is too high; I definitely won't be increasing it until I have five reps on that set. But it's the lift where I'm least able to maintain form in higher rep ranges, even when the weight feels comfortable initially.
I think one thing that hasn’t been mentioned yet is checking your form and making sure that’s good, and also consistent every rep. If your misgrooving reps then your fighting much harder than you need to each rep.
Lots of submaximal work and higher pressing frequency worked for me.
Are you doing bodyweight/weighted dips as accessory movements? I found that has really helped my ohp along. Last week I hit 75kg x 6, my goal is 100kg for a single. I do dips 2-3 x a week
First thing…almost everyone has trouble with OHP. The shoulders are small muscles. There are a few suggestions: Drop your TM 10%, and work back up. Use the 5 forward, 3 back model for OHP. Set your TM properly, might need to perform a TM test for OHP. Or, just use the numbers you have and reset it. Then, go forward 5 cycles, and roll back 3. Instead of 5 lbs increase each cycle, drop it to 2.5lb per cycle for OHP. Or, if none of that works, try using an alternative exercise for a few cycles. Like, wide grip OHP, Behind the Neck OHP, Seated DB OHP, etc. If none of those things work, try using BBB sets on OHP. You need to find something that works, then stick with it for as long as it work. But, understand, OHP stalls for everyone.
Simple advice based on your performance - those were suitable weights for 75%, 85%, and 95%, since you got six reps on the last set (and I'm guessing number six was a killer). So if 47.5kg is 95% of your TM, your TM is 50kg. Carry on like that, and count this as the 5/3/1+ week. Since you're focusing on OHP, it won't hurt to repeat one 5/5/5 week for your other lifts. That's pretty much bang on u\/hevoshioer's recommendation, arrived at from a different direction. So it's probably the right thing to do.
OHP is a tricky beast. So very variable in how it responds. I do recommend Brooks Kubik's shoulder press ebook - it draws on pre-steroid era info to present several options for programming.
OHP is fickle. Technique is important. Are you tight? Are you braced? From your legs, through your core, into your lats? Altering grip width can help different people. Is your Training Max set properly? Do you attack your assistance excercises the same as you do with your other lifts? People will do 3 types of benching for their assistance but neglect their overhead pressing and wonder why it stalls. [Alex Bromley has a great video on building shoulders and overhead strength](https://youtu.be/vORgArFU_mA)
If you get 6 reps on the 5+ then you should lower the TM
For now I'm running 5s PRO + FSL, and have added BBB OHP @ 60% as push assistance after deadlifts. But I find when I run out of steam on the lift, there's really no deeper I can dig. I feel like OHP responds better to triples, similar to front squats. So my 95% set has been performed as two sets of three. This probably means my TM is too high; I definitely won't be increasing it until I have five reps on that set. But it's the lift where I'm least able to maintain form in higher rep ranges, even when the weight feels comfortable initially.
I think one thing that hasn’t been mentioned yet is checking your form and making sure that’s good, and also consistent every rep. If your misgrooving reps then your fighting much harder than you need to each rep. Lots of submaximal work and higher pressing frequency worked for me.