Help with OHP

[Colt19]

Hi guys and girls

Stumbled upon your forum despite my pc at work having very restricted web access.
Looks as though a few of you really know your stuff up when it comes to lifting etc, so figured I'd try my luck with a question here if that's all good?

Anyway I'm just wondering about overhead press; mine seems to be lagging behind compared to the numbers everyone else is posting around my level.
A bit of background, I'm 82kg (about 180lb) currently doing "slightly modified" stronglifts 5x5 three times a week.

My Squat is currently at 90kg (198lb) for 5x5 but I have been up to 120kg at 5x3 and am working my way back up after an ankle injury.

Bench is currently 4x4 at 80kg (176lb)

Deadlift is 115kg (253lb) but has been up to 130kg, also working back up from the injury

OHP however, I've dropped to doing 3x3 (in the interest of gaining strength) and I'm struggling to move past 50kg (110lb) seems like this is relatively low compared to my other numbers, is there anything you recommend to work on increasing this?

I did have a bit of shoulder trouble (clicking and pain) when I first started lifting, but took it very slow and sensibly with dumbbells to start with and moved slowly on to the bar.
I feel like lifting has helped strengthen/rehab my shoulder, but now my press just doesn't seem to be getting much stronger.

 

[deadlyapp]

I would say your numbers are probably about in line with each other.

For reference my numbers:
BW: 185lb (84 kg)
Deadlift: 405lb (184 kg)
Squat: 365lb (165 kg)
Push Press: 215lb (98 kg) - also 3@205lb
Strict Press: 155lb (70 kg) - also 5@135lb

So, my strict is about 84% of my BW.

Other comparisons:
Strict to Deadlift : 38%
Strict to Squat : 42%
Strict to Push : 72%

If your 3x strict press is 50kg, I suspect your 1RM is around 55-60 kg, which puts you at:
Strict to Deadlift : 40% (based on 1RM of 130kg)
Strict to Squat : 40% (based on 1RM of 135-140kg)

Seems about right to me. Strict press / overhead press is one of the hardest things to get stronger at as it is much more technical (scapular activation, elbow position, etc) and since shoulders are such a small muscle group it's hard to develop them quickly.

 

[Colt19]

Sweet thanks for the reply man, perhaps I'm expecting a little too much too soon from my strict press. I'll keep at it, aiming to keep the increases per workout lower and concentrate on "slow progress is better than no progress"

I am thinking on dropping the whole 3x3 thing for press and go back to simple 5x3 (starting at 45kg) to shake things up, and add a little volume.
I'm also noticing that in the later reps of 3x3 my form is going a little out of the window and I'm relying on my lower back a little (a ticking time bomb, I'm concerned) would you agree the shift back to 5x3 at a lower weight and concentrating on working up from there would make sense?

 

[Sho'Nuff]

Sweet thanks for the reply man, perhaps I'm expecting a little too much too soon from my strict press. I'll keep at it, aiming to keep the increases per workout lower and concentrate on "slow progress is better than no progress"

I am thinking on dropping the whole 3x3 thing for press and go back to simple 5x3 (starting at 45kg) to shake things up, and add a little volume.
I'm also noticing that in the later reps of 3x3 my form is going a little out of the window and I'm relying on my lower back a little (a ticking time bomb, I'm concerned) would you agree the shift back to 5x3 at a lower weight and concentrating on working up from there would make sense?

Technique can be a big deal with strict press. I was having issues moving weight until someone told me to keep my elbows tucked closer to my chest. Did that and was able to lift 10-15lbs more just because it was a lot easier to generate momentum with my elbows close to my body.

 

[mike8675309]

MegSquats does some great videos on various techniques and she did one on Overhead press. It might be useful to take a look at her video and and other items she links to in the description to compare to what you are doing and give you some ideas.
https://www.youtube.com/watch?v=RsADsEMO7ZM

 

[deadlyapp]

Sweet thanks for the reply man, perhaps I'm expecting a little too much too soon from my strict press. I'll keep at it, aiming to keep the increases per workout lower and concentrate on "slow progress is better than no progress"

I am thinking on dropping the whole 3x3 thing for press and go back to simple 5x3 (starting at 45kg) to shake things up, and add a little volume.
I'm also noticing that in the later reps of 3x3 my form is going a little out of the window and I'm relying on my lower back a little (a ticking time bomb, I'm concerned) would you agree the shift back to 5x3 at a lower weight and concentrating on working up from there would make sense?

I would certainly say some variation could help you. The most successful lifters are ones with longer term game plans - eg 8-12 week cycles where they work high volume, hypertrophy work and then progress to strength.

Eg
week one 5x8 @ 40-50%
week two 5x12 tempo @35-40%
week 3 5x8 build to fail, drop 10-15kg burnout set
week 4 5x5 @ 65-70%
week 5 6x5 tempo @ 60-65%
week 6 5x5 build to fail
week 7 6x3 @ 80-85%
week 8 5x3 tempo @ 75-80%
week 9 6x3 build to fail
week 10 4x3, 2x2, 3x1 build up to 90-95%
week 11 3x3, 2x2, 4x1 build up to 95%
week 12 6x1 find new 1RM

The above doesn't have to be perfect, it's the ideas that count. Reps & volume. 8-12 for hypertrophy, 4-7 for strength, 1-3 for max power output