OHP PR and some thoughts needed...

[b fold the truth]

I did my Viking Press (ohp used at my next contest) tonight and set a PR by getting 324 x 3 reps. I wore full gear (belt, wrist wraps, knee support sleeves) and I do not think that I could have gotten a 4th rep. It was HEAVY. Last week I set a PR by getting 302 x 4 but thought that I might have gotten 6 if I had wanted.

I have 3 training sessions left before the contest and the 3rd one will be very very very light (200 or less). I used a 5x5 routine mostly on my OHP to build some strength and to get used to the Viking Press implement. Of course, I also use board presses, tricep extensions, JM presses, Tate Presses, and dbell cleans for rotators so that I can increase my OHP.

The event calls for 275 for max reps in 60 seconds and I hope for 10-13 reps. Any thoughts as to what I should do for the next two weeks in the gym? I could go with 330 and then do some drop down sets like I did this week...or I could do something like this:

280 x max reps
240 x 5 x 4 sets

or
240 x max reps
240 x 5 x 4 sets

or
330 x max reps (2-4)
280 x 5
240 x 5
190 x 5
150 x 5 strict press reps

The last one is basically what I did tonight except I used 324 on my first set...

Any thoughts? I don't want to be 'testing' my strength for the last 3 weeks...I want to be building it more.

Spatts, CCJ, Corn, Needsize, anyone...???

B True

 

[Citruscide]

Do what I did in College for high jump... I drank cayanne pepper mixed with water ... of course, I wouldn't do it for the FIRST time during your competition... because I let some guy I was jumping against sample my beverage and he accidently got some up his nose... don't know HOW....

But I swear, it gave me MAD energy to jump over that bar... I would have never cleared 7' at the BSU Invite had I not been using it... and I think it's legal???

C-ditty

 

[BodybuildingUniverse]

how does the viking compare to the barbell> Feel heavier? Lighter?

 

[WarriorPL]

Congrats on the PR BFold!

 

[jeremys]

have you done any max rep sets lately?

 

[b fold the truth]

heavywear...it feels VERY comparable with a bar. Our OHP with a bar and a log has been very comparable to the reps that we have been getting with the Viking Press...and the 324 feels HEAVY to pick up.

jeremys...I did the 302 for max reps last week (got 4) and 324 this week (got 3). I really do not see how doing max reps are going to build strength really...I can't see any example of any exercise where it is going to build a lot of strength.

just thinking out loud...

B True

 

[big_bad_buff]

we all know your lookng more to inpress than to get advice J/K

do you know what kind of weight your going to have to put up in different events to do well in the competition? sorry if this has been asked, i haven't been on the board to much lately

 

[Lord_Suston]

B Fold I would try to use the same weight you did this week for max reps for one set. Rest a few minutes and then try to max number of reps with the weight you will be using in the contest. since it is about endurance I would work on your number of max reps versus just max load....

 

[coolcolj]

Not really my area of knowledge - strength endurance

but its always a good idea to taper off the last 3 weeks, last week you wanna detrain a bit to convert back your fast twitch IIb fibers.

Well that works for power sports, but what you do is pretty different. Hmm sorry man, I'm no strongman

DO you take the last week off all together? I would myself

 

[crew9]

I think you should spend the next couple weeks using the weight your going to use during contest. Like Lord Suston said your not going for max weight.

 

[coolcolj]

Bfold - you wana get specific just before competetion so train with the weight you will use, nothing more nothing less.

 

[Exodus]

B,

i know how you feel, you want to do something the week of the contest so that your not cold, and you dont lose any mucle or muscle memory the last week, BUT......... ccj has a good point. I dont like taking time off either, but it may be just what you need?

just throwing ideas man, and im not just talking about the viking press, i mean period. again, just throwing ideas.

X

 

[teen1216]

Well, it would seem to me that since you know the weight you are doing for the contest, and are only a couple weeks out, that you would use that weight and work on that weight for your last few sessions.

 

[t3c]

try max reps with 275 for training session 1\3
then use more weight less reps for 2\3
take it easy 3\3

WHY i would do this: test out your rep max (1\3), use heavier weight so the contest weight feels really light (2\3), relax and don't burn yourself out (3/3)

of course, i have no idea what i'm talking about...but that almost seems like a good idea

 

[JOKER47]

I agree with the guys above saying you should try and simulate your contest as close as you can at least once before the actual event.

Every sport I have ever played, when the big game was coming up, we did everything we could to "play" that game weeks in advance at times. But, at the bare minimum, the week before. For your sport, it might make sense to do that 2 weeks out.


Just my .02,
Joker

 

[The Shadow]

280 x max reps
240 x 5 x 4 sets

....that would be my suggestion....I would bump the weight on the rep set to 290 though for the second weight session.....and very light weight on session number 3 - work on explosive start

what did you do in prep for the deadlift for reps last time as it worked well....

 

[skaman607]

I don't know how this will compare, but before a race, we don't do any hard workouts for like 3-4 days, then the day before, we do 2 miles followed by 3 sprints, to lower our glycogen levels, so we can eat the night before and get them overflowing, but running is way different than strongman, so you might want to take this with a grain of salt

 

[jeremys]

i don't really have any ideas, a lot of interesting things have been mentioned.

is it clean and press or 1 clean then press to failure? my contest is going to have 1 clean then press to failure...should training be any different then training for clean then press?

 

[brian747478`]

there is no clean in the viking press, just get under the machine and press.
brian

 

[jeremys]

oh, woops. for some reason i thought we were talking about axles or logs

 

[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