NonStop
Level 5 Valued Member
I'm starting to really want to focus on the overhead press as my press of choice, mainly because the more I read about building the overhead press the more I come across the quote of 'to press a lot you must press a lot'.
I currently only have access to the gym 3 times a week, and indeed as I train in the mornings before work the length of time in the gym is somewhat limited so I have to be economical with my training. I've tried ROP style ladders 3x a week (heavy/light/med) in the past for overhead press and it worked really well, but the sessions ended up very lengthy so it wouldn't suit right now.
Conversely, I've tried PTTP russian style of 5,3, 2 for overhead press, 5 days a week seems to work great, but only 3 days a week doesn't seem to have enough volume (which makes sense as Pavel says you generally need 50-100reps a week to keep progressing).
So what are you people's thoughts on cycles of overhead press for 5x5 3 times a week? I understand many 5x5/3x5 programs alternate horizontal and vertical presses, but many people who have actually built up the strength to press their bodyweight overhead repeat the need for lots of pressing volume, and for it to be trained at least twice a week. So 5x5 cycles of just overhead press should fit the bill well, being trained 3 times a week and with a total of 75reps a week.
I currently only have access to the gym 3 times a week, and indeed as I train in the mornings before work the length of time in the gym is somewhat limited so I have to be economical with my training. I've tried ROP style ladders 3x a week (heavy/light/med) in the past for overhead press and it worked really well, but the sessions ended up very lengthy so it wouldn't suit right now.
Conversely, I've tried PTTP russian style of 5,3, 2 for overhead press, 5 days a week seems to work great, but only 3 days a week doesn't seem to have enough volume (which makes sense as Pavel says you generally need 50-100reps a week to keep progressing).
So what are you people's thoughts on cycles of overhead press for 5x5 3 times a week? I understand many 5x5/3x5 programs alternate horizontal and vertical presses, but many people who have actually built up the strength to press their bodyweight overhead repeat the need for lots of pressing volume, and for it to be trained at least twice a week. So 5x5 cycles of just overhead press should fit the bill well, being trained 3 times a week and with a total of 75reps a week.