Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply puritysourcelabs US-PHARMACIES
UGL OZ Raptor Labs UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKUS-PHARMACIESRaptor Labs

Overheads before flats...

b fold the truth

b fold the truth

Elite Strongman
Platinum
Giving serious thought to doing overhead pressing before my flat or incline pressing on upper body days. My overhead press is more important to my competitions than a flat press by far and I hate to give up flat bench press.

Anyone ever do overhead pressing before flat pressing in your workout? Thoughts?

B True
 
I usually alternate them.

But I'd do the most important one first, depending on the circumstances.

-Zulu
 
Yea Ive done it BFold and my bench strength was poor during that time due to fatigue of the shoulders. But when I went back to benching first my strength went up on bench. You should do what is going to help you more though. Ive heard you say that you want to go pro so do what it takes big dawg!!!
 
As I do more overhead pressing...I see my chest say "good bye" lol. Yet I do better in my strongman contests...

B True
 
Why dont you do iso exercises like flyes or even pullovers when you are overhead pressing?

Im sure your competition is more important to you than having bulging pecs :p
 
Flyes and pullovers serve little to no purpose as far as I can see in strength training.

I plan to do my flat bench (of some sort) and some inclines too...jut thinking of putting overhead pressing as my first priority.

B True
 
In the old days, when the press was still a contested lift, the better pressers always had a good bench even if they did not practice it much. Given the fact that the triceps and shoulders are far more important than the pecs, this is perfectly understandable.

Or, as Bill Starr said (roughly), anyone who could press 300 could bench 400, but the opposite was rarely true.
 
Arioch: Very interesting. My PR on the log press is 305 and my best flat bench is 427. Very interesting... I remember at one time benching 400 and not even being able to clean the 270 pound log...much less press it...

B True
 
How about do the benchpresses first and the overhead presses next day?

This way the delts should have enough rest days before you hit the bench/overhead press again....?
 
B-fold, do you actually do anything in your contests that involves laying on your back and pushing a weight up? From what I understand, nearly everything is done while standing. If this is the case, I would quit worrying about my bench and concentrate on the press.

And cleans require a suprising amount of technique. There have only been a few people who could clean large weights with sub-par technique, like Patera, who just brutalized the bar into position.
 
why not do them on seperate days. I dont think that you can get the full benifet of either one doing them on the same day. I now consider the overhead press to be far more important than the bench press.
 
Vortexx: I have done a flat movement on one day and overheads on another and it seems to work fine. Just thinking about some new ideas and workout plans for the next few weeks (till they release the events for my next contest).

Arioch: Nope, no flat movements at all. Cleaning a log is much different than cleaning a bar for sure. You can't do it in one motion...must be at least 2 motions to clean the log.

I think that I may do my overheads first today. I have been sick for about a week now (cough, runny nose, fever type of stuff) so I don't feel very strong at all :(

B True
 
Arioch: Nope, no flat movements at all
Click to expand...

Well, there you go.

Cleaning a log is much different than cleaning a bar for sure. You can't do it in one motion...must be at least 2 motions to clean the log.
Click to expand...

I believe you. My clean is back up to reasonably respectable levels, and I do not want to even consider what trying to clean a log would do to my shoulder.

I become more impressed every day witht the old timers who lifted with non-revolving barbells. Even this makes it harder.
 
I wouldnt ever favor overhead presses instead of bench presses unless I was specifically training for a contest with overheads only like b fold.

I think the overhead and the bench press work a lot of the same muscles. I hadnt maxed in the overhead military in years before a few weeks ago and I got a 250 miitary. I can bench 400 raw touch and go. I almost never do military presses either.

All that bench pressing I did over the las year shot up my mlitary pressing strength. I guess if you increase one you will increase the other usually.
 
I would never consider performing this type of workout. I think it is counterproductive, as the shoulders will fatigue easily preventing you from using heavy weights. Bench Press on day 1 then perform Seated Barbell Presses on day 4. You will be able to go as heavy as possible on both days. Hell, you can even add triceps to either one of those workouts.
 
Why would he do them seated when all his moveemnts in the competion will be standing? That make no sence to me the only benfit I can see is he can really target his delt. Seated miltary won't hit the whole body the way standing will. Less core muscle activty is bad for a storng man comp.
 
I don't have a place to do them seated (with back support) anyway. I must do them standing.

Today I did the following: (been sick for 2 weeks, fever, cold, runny nose, etc...weak!!!!)

Log Clean and press
several warm ups
190 x 5
210 x 5
255 x 2 (cleaning a 6" log is much harder than an 8" like I have at home)

Flat Bench Press (pinky on power rings)
135 x 10
225 x 5
315 x 1 (3 second pause on chest)
365 x 1 (1-2 second pause on chest)

Incline Bench Press (pinky on power rings)
225 x 10

Incline Tate Presses
50's x 8
30's x 8 x 2 sets

Dbell Cleans (for rotators)
10's x 15 x 2 sets

That was it. I moved very quickly through my workout after the log clean and press because Night Fly and I were running late and both very sick!!! Yuck!!!!

B True
 
You ever think about trying to use the conjugate method with strongman implements for your overhead training? Or even just doing various overhead max stuff followed by a speed day?

I could see

Standing, seated DB and BB presses
DB and BB cleans
push presses
snatches

Log presses
Log Cleans
Stone presses
Car Presses HEHE

I am going to start making my first stone next weekend WOOHOO! Tomorrow I am going up to the in-laws cabing to gather boulders for their shoreline. They think I'm crazy, I'm always bugging em "So when are we going stone hunting?" Here Dad and his brother sit and have a beer whilst I practice loading rocks into the truck. Gotta go eat now.

-growin'
 
That would be interesting to try speed military presses like speed benches. I wonder it it would work for miitaries like it does for bench presses. You would have to lean your head back so you woldnt risk bashing yourself in the face doing militaries though
 
I did overhead log presses for speed work for a while and only ended up with a slight twinge in my shoulders. The theory behind doing 3's in the flat bench press is that it takes about that long do to a single in a contest. Well...It shouldn't take long to do a max weight in the log clean and press...

You think I should do some singles only on overheads?

I know of several other people who did overheads for speed work and they all had the same problem...shoulders hurt.

I feel pretty good after yesterday's workout as posted above...

Any other thoughts?

B True
 
for your style of training this is a good idea bfold. most on this board arent willing to give away any strength for the EGO lift and chest development is probably more important than delt for most. I would go for it though, priority training...

bbuniv.jpg

www.bodybuildinguniverse.com
 
I suppose all that volume from speed work wore down the shoulders HUH? I'd try some singles, why not? Since alot of overhead pressing comes from tri's as well, why not try singles with primarily overhead movements, and speed work on flat just to keep priming the nervous system.

How is your overall shoulder health? I know you do face pulls, have you been doing cuban presses, snatches, and other rotator work?
 
Since I have been starting this type of training, I have always done my overhead presses first. My bench has done nothing but go up. I really don't think that it will affect your bench numbers at all....but with your contests, you shouldn't be worrying about that number at all! It does nothing to help you with strongman...you know that! :)
 
i would alternate the three every workout. one day do flat military, incline next time do miltary incline flat........you get the picture i think this evens out everything
 
Yup Jon that's Kaz. I think the man to look out for today, is definately Jesse Marunde. He is an olympic trained athlete that is doing quite well at Strongman. I don't think he benches much at all. I'd say 90% of his work is: squats, cleans, snatches.

Keep us updated Bfold. I am finally recovery from my strained elbow flexor and strained hip flexor. Once I'm golden, I think I may try this as well.
 
growin': Yeah...it was just too much pressing for my shoulders. I wasn't using a lot of leg drive at the time though...so maybe that was it. I do rotators every workout and face pulls about once a week. Strong rear delts help with every exercise I do believe. I was watching a video of me doing the stones and could really see how my rear delts help when doing them.

nclifter6feet6: Are you suggesting that I train a pressing movement 3x per week?

growin': Jesse will be a force but he will have a good struggle getting to the WSM this year I believe. With events like a max squat, max deadlift, and a max overhead press (I think), he will lose some valuable points to some of the other "non-mobile" competitors. This will also benefit Mark Phillipi.

B True
 
That would be interesting to try speed military presses like speed benches. I wonder it it would work for miitaries like it does for bench presses.
Click to expand...

Should. You could use it as the speed day, and rotate exercise similar to the press, such as push press, push jerks, jerks, inclines, perhaps even regular bench press.
 
I've done overheads before chest work. Mostly, when i was really into olympic lifting. And yes, I've done overhead work for singles, it really helped my strength.
 
i was hitting upperbody 3 times a week with good gains. im also natural too 315 on incline bench:) and about 335 on bench:( and 225 max on military for me. but your much bigger than me i dont think u need my advice. how much can you full squat? my current max on a full squat is 365 max:) deadlift is 455:(. i think i will try those boarpresses one day that you preach about my flat bench sucks it hurts my sholders too much
 
NcLifter,

My friend is recovering from a shoulder injury and he says that the board presses 3,4 board have been very good for him because it hits his triceps and chest well and puts mnimal stress on the shoulders. Board presses are defiately very good.
 
nclifter6feet6: Yes, board presses can be a blessing if your shoulders are bothering you...

B True
 
When you do a lat pull down but pull the bar to your face (nose, chin, forehead, etc...)

B True
 
You must log in or register to reply here.

Similar threads

P
Upper body focused Workout
Replies
22
Views
3K
MUSTANG_18
MUSTANG_18
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
651
the_alcatraz
the_alcatraz
trenAMP
AMP’s log 💪🏼🧬
Replies
3
Views
483
trenAMP
trenAMP
JuicyCakes
Approved Log Testosterone Masteron Deca HGH cycle with Liquid Gold Labs
Replies
89
Views
10K
25homes
25homes
abolone
Approved Log Abolones Strength / Growth Journal - Testosterone, Primobolan, Mast, HGH, Insulin Cycle
2 3 4 5 6 7 8
Replies
750
Views
62K
the_alcatraz
the_alcatraz
Top Bottom