OHP PR and some thoughts needed...

[b fold the truth]

Sorry for the long delay in replies.

The week of the contest...I will do something in the gym for my overhead...because I don't want it to be 12 days between my last pressing day and the contest. That is TOO MUCH rest time.

The contest weight is 275 for max reps in 60 seconds. This is what I am thinking about doing (but it will depend on how I feel when I go to train on those given days too.)

Jan 20:
302-330 for max reps (3-8 reps)...full gear
280 x max reps (5-8)...belt only
240 x 5 reps
190 x 5 reps
150 x 5-10 strict press reps

Jan 27:
302-330 for max reps (3-8 reps)...full gear
291 x max reps (5-8 reps)...belt only
280 x 5
240 x 5-8
190 x 5-10
150 x 5-15 strict press

Feb 3: (light week, not intense) CONTEST WEEK
240 x 5-8
212 x 5-8
190 x 5-8
190 x 5-8
150 x 5-15 strict press

Of course...I will follow up ever OHP exercises with board presses, dbell tric extensions, tric pushdowns/extensions (optional), chins, and face pulls. I also hit my speed bench, JM presses, inclines, tate presses, and rotators later in the week (not during the contest week though).

Does anyone see anything major wrong with this? I am going heavier in my training than the contest calls for but am afraid that doing sets of 10-15 (what I hope to get with 275) will NOT build the kind of strength needed to do my BEST on contest day. It also worries me that the 275 at the contest (known for being HARD and HEAVY) will feel heavier than my 275...so I choose to go heavier and get used to a heavier than expected weight.

More criticism needed....

B True

 

[The Shadow]

Jan 20:
302-330 for max reps (3-8 reps)...full gear
280 x max reps (5-8)...belt only
240 x 5 reps
190 x 5 reps
150 x 5-10 strict press reps

Jan 27:
302-330 for max reps (3-8 reps)...full gear
291 x max reps (5-8 reps)...belt only
280 x 5
240 x 5-8
190 x 5-10
150 x 5-15 strict press

Feb 3: (light week, not intense) CONTEST WEEK
240 x 5-8
212 x 5-8
190 x 5-8
190 x 5-8
150 x 5-15 strict press


Does anyone see anything major wrong with this? I am going heavier in my training than the contest calls for but am afraid that doing sets of 10-15 (what I hope to get with 275) will NOT build the kind of strength needed to do my BEST on contest day. It also worries me that the 275 at the contest (known for being HARD and HEAVY) will feel heavier than my 275...so I choose to go heavier and get used to a heavier than expected weight.

More criticism needed....

B True

I totally agree.....the 280(main set), 290 and then light is exactly along the lines I was thinking.......and you are right...you never know about the actual apparatus so I would train on the heavy side of the listed weight of the machine.....


I think it looks excellent.

 

[b fold the truth]

I totally agree.....the 280(main set), 290 and then light is exactly along the lines I was thinking.......and you are right...you never know about the actual apparatus so I would train on the heavy side of the listed weight of the machine.....


I think it looks excellent.

Thanks for the input...

B True

 

[Lord_Suston]

I agree with the heavier weight too max reps, but i would also suggest to work on time limit sets where you get your body use to moving the weight at a very fast pace. This part would help with the time so you don't fatigue during contest. so it might look like


300-330 max reps
rest fot 2-4 minutes
try 250 for speed reps for 60 sec
rest 2-4 minutes
try 290 max effort and speed
then your lighter work

 

[b fold the truth]

I agree with the heavier weight too max reps, but i would also suggest to work on time limit sets where you get your body use to moving the weight at a very fast pace. This part would help with the time so you don't fatigue during contest. so it might look like


300-330 max reps
rest fot 2-4 minutes
try 250 for speed reps for 60 sec
rest 2-4 minutes
try 290 max effort and speed
then your lighter work

I understand...it will be very tough to get more than 10 with it in the time limit. I do need to push a 60 second set next week though... They must see the bar come down past your ears/chin and lockout for a second...before they count the rep. With my leg drive...it either goes up or it doesn't...trying to strengthen my lockout (triceps) a lot and it has helped!!!

B True