Exodus Strength

I'm looking ahead to after my meet when i will be adding in variations to improve my main lifts.

I need a three day a week schedule, and it seems like ohp will take up a lot of my time and energy if i add it back to my rotation.

There are so many lifts that are reccomended to actually support and improve the competition lifts, and i want to select a group to help improve my total.
And i want to have the resources to commit to really working everything i include.

That seems like it will be more doable for me if i ditch ohp.

Are you planning on including some sort of pressing on all three days? Otherwise, benching 2/3 days would probably be better than benching one day and pressing the other.

Allentown wrote: ↑Wed Dec 20, 2017 11:49 am Are you planning on including some sort of pressing on all three days? Otherwise, benching 2/3 days would probably be better than benching one day and pressing the other.

Yes. I am benching 3X a week now, and i don't want to fall behind with that. Will have do decide on variations etc, but the main lifts are my ultimate priority long term.
I am also thinking about possibly continuing one day a week SSPT cycles for deadlift, with a second day for variations.

And then there's squat to think about.
It seems like it will be enough of a challenge to fit all those needs into three days.

Edit to add - i actually do have stuff i do on a 4th day. Cuban presse and some rotator cuff specific dumbbell stuff that i want to continue.
But that's a light day, and i do it on the first of my back to back "off days"

If you find value in doing it, sure. I think you have cranky shoulders, so if overhead work makes you feel like you can keep up your benching, then there is definitely utility.

In the grand scheme of things, some people (most?) can likely not press at all and be fine. The farther out you are from competition, the more you'll get out of non-specific exercises, the closer you are, you'll probably want to focus the majority of your energy into the comp lifts.

This article is a good general idea about training and competition: http://www.barbellmedicine.com/the-doub ... ogramming/

This video addresses the press in a powerlifting context:

Presses can be effectively applied for powerlifting.

Honestly, I'd just swap them out for Pendlay rows.

anelson wrote: ↑Wed Dec 20, 2017 12:26 pm Honestly, I'd just swap them out for Pendlay rows.

I am definitely planning on adding rows back in.
I do frequency sets of pullups 4 days a week, and the cuban presses, though much lighter than my ohp, cover the rom that Izzy talks about in the vid.
The day i do cuban presses, my shoulders feel great. I want to keep working that way.
And when the snow is gone, canoeing days are going to figure in pretty regularly as well.
Gonna be hitting my 9 mile route as often as i can fit it in. That's a lot of shoulder work too.

I think i kind of knew/thought ohp wasn't considered essential, but i wanted to hear if anyone had a strong opinion against not including them in a program.

I'm not sure what exercises i will end up choosing, but i'll have to match them to my recovery schedule that i'm pretty sure means only three main days.

anelson wrote: ↑Wed Dec 20, 2017 12:26 pm Honestly, I'd just swap them out for Pendlay rows.

lolz

Heh, sorry @Wilhelm, that's actually an old Egyptian meme. I do like rows, though...

anelson wrote: ↑Wed Dec 20, 2017 1:02 pm Heh, sorry @ Wilhelm, that's actually an old Egyptian meme. I do like rows, though...

Nice. No problem. : )
They have been on my list to get back to for a long time.

I don’t think OHP is that important for powerlifting, but it is useful as bench assistance (among many other options).

Things I’d rather do to improve my bench instead of OHP:

Bench more
CGBP
Incline bench
DBBP
Incline DBBP
Pin bench
TnG bench
Slingshot bench
Isometric bench holds
Dips
Chest flies
Lat pulldowns/chins/pull-ups

I feel the OHP has helped my bench a lot, and I try to get it in once a week.

Manveer wrote: ↑Wed Dec 20, 2017 2:25 pm I don’t think OHP is that important for powerlifting, but it is useful as bench assistance (among many other options).

I agree with this. For me it is a nice way to get more pressing volume in without pissing my shoulders off.

So if OHP is good for bench as many of us agree on, then isn't it essentially good for powerlifting since bench is one of the three lifts?

Evey time someone ditches the press, someone's god cries.

LexAnderson wrote: ↑Thu Dec 21, 2017 10:22 am So if OHP is good for bench as many of us agree on, then isn't it essentially good for powerlifting since bench is one of the three lifts?

Depends on: number of pressing slots available, injury history, available equipment, and individual response/carryover to bench.

Manveer wrote: ↑Thu Dec 21, 2017 10:26 am

LexAnderson wrote: ↑Thu Dec 21, 2017 10:22 am So if OHP is good for bench as many of us agree on, then isn't it essentially good for powerlifting since bench is one of the three lifts?

Depends on: number of pressing slots available, injury history, available equipment, and individual response.

Of course, but can we not assume it as a base generalization that if you're able to press, then press?

LexAnderson wrote: ↑Thu Dec 21, 2017 10:28 am

Manveer wrote: ↑Thu Dec 21, 2017 10:26 am

LexAnderson wrote: ↑Thu Dec 21, 2017 10:22 am So if OHP is good for bench as many of us agree on, then isn't it essentially good for powerlifting since bench is one of the three lifts?

Depends on: number of pressing slots available, injury history, available equipment, and individual response.

Of course, but can we not assume it as a base generalization that if you're able to press, then press?

I would agree with that. I have a bunch of shoulder injuries from snowboarding and mountain biking. Consistently working on my press has eliminated almost all the pain and loose bits in my shoulders. Even when I’m not specifically targeting press, I’ll keep three work sets at higher volume in once a week.

If you treat it as an accessory lift it only takes ~10 minutes start to finish and loads can be adjusted in much more controlled increments than dumbbells. Plus it doesn’t require any special benches or equipment.

If I'm being honest...

Pushing a heavy weight over my head makes me feel badass. And big shoulders look cool. That's enough to keep me pressing even if it doesn't do anything for my bench... although I suspect that it does.