Hey Al,
I hope you're doing well, I miss seeing you and the crew.
I think back in the spring you invited me to send the odd email with training questions so here goes. I seem to be in a press plateau. Probably typical. A few months ago I got through a 5/3/1 cycle with a 100 lb training max (TM), started a new cycle with a 105 lb TM and could only get 2 reps on the last set of 5s week. So I reset back to a TM of 90. I realized after the fact I probably should have reset to 85 (go back 3 cycles from the last cycle I actually finished) but anyhow that's what I did. Now I've worked back up to a TM of 100. Just finished the 5/3/1 day and managed to get 2 reps on the last set, but damn it was heavy. I am not confident in my ability to get much farther - maybe I could get through a cycle with a TM of 105 but 110 seems impossible from here. I would have thought that with a reset I would have gotten some more reps on the AMRAP sets as I worked through these TMs a second time, but I got no more reps (sometimes fewer) and it has not felt any easier.
Switch to 2.5 lb jumps instead of 5 lb jumps? Reset again? Tread water? Something else entirely? Any suggestions welcome. I know the press takes patience but I could use a suggestion for what to do while I'm being patient.
On the cycle I am just finishing (still need to DL), my bench TM was 150, squat was 165, DL is/was 230. Other lifts seem to be OK
Hi Will,
Good to hear from you and happy to help.
First read through this and make sure your technique is dialled:
http://www.terminalcitytraining.com/blog/common-problems-in-the-overhead-press
Secondly, yes I think that 2.5 pound jumps in your TM are a good idea.
Third, have you tried the Boring But Big variation? The idea is that after your main lift you reduce the weight in the main lift a fair bit and continue with the movement by doing 5 sets of 10. This would count as your main accessory movement though you would want to get in some chins/pullups/ or rows to keep the shoulders healthy. I would keep the 5x10 very light to start. Maybe just the bar at first and then adjust upwards if it feels reasonable. Try it for the press. It can be applied to other lifts as well but just do the press this way for now. You will want to consider increasing calories and protein to compensate for the extra work.
The idea is to try and move the lift forward with volume since intensity increases aren't working so well.
Let me know how that goes. And, if you have more questions please ask.
Al
I hope you're doing well, I miss seeing you and the crew.
I think back in the spring you invited me to send the odd email with training questions so here goes. I seem to be in a press plateau. Probably typical. A few months ago I got through a 5/3/1 cycle with a 100 lb training max (TM), started a new cycle with a 105 lb TM and could only get 2 reps on the last set of 5s week. So I reset back to a TM of 90. I realized after the fact I probably should have reset to 85 (go back 3 cycles from the last cycle I actually finished) but anyhow that's what I did. Now I've worked back up to a TM of 100. Just finished the 5/3/1 day and managed to get 2 reps on the last set, but damn it was heavy. I am not confident in my ability to get much farther - maybe I could get through a cycle with a TM of 105 but 110 seems impossible from here. I would have thought that with a reset I would have gotten some more reps on the AMRAP sets as I worked through these TMs a second time, but I got no more reps (sometimes fewer) and it has not felt any easier.
Switch to 2.5 lb jumps instead of 5 lb jumps? Reset again? Tread water? Something else entirely? Any suggestions welcome. I know the press takes patience but I could use a suggestion for what to do while I'm being patient.
On the cycle I am just finishing (still need to DL), my bench TM was 150, squat was 165, DL is/was 230. Other lifts seem to be OK
Hi Will,
Good to hear from you and happy to help.
First read through this and make sure your technique is dialled:
http://www.terminalcitytraining.com/blog/common-problems-in-the-overhead-press
Secondly, yes I think that 2.5 pound jumps in your TM are a good idea.
Third, have you tried the Boring But Big variation? The idea is that after your main lift you reduce the weight in the main lift a fair bit and continue with the movement by doing 5 sets of 10. This would count as your main accessory movement though you would want to get in some chins/pullups/ or rows to keep the shoulders healthy. I would keep the 5x10 very light to start. Maybe just the bar at first and then adjust upwards if it feels reasonable. Try it for the press. It can be applied to other lifts as well but just do the press this way for now. You will want to consider increasing calories and protein to compensate for the extra work.
The idea is to try and move the lift forward with volume since intensity increases aren't working so well.
Let me know how that goes. And, if you have more questions please ask.
Al
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