I've been following SS for four months and have made some great gains. However my overhead press has been sucking bad. The highest I've been able to hit is 95... and I've reset it twice now, back to bar and adding 5lbs each lift. My squat is at 300, my deadlift 325, my bench 120. I'm still adding 5lbs a workout to every lift; except for the OHP. I tend to stall out about halfway up and can squeeze out a few reps but wind up failing 3x5.
I haven't tried microloading and perhaps that is the correct answer. I was thinking last night though; since I have room to grow in my bench press and my OHP is stalling, what would people think if I did my bench press on Monday and Friday, and then did OHP once a week on Wednesday? My reasoning would be advancing my bench/deadlift would work as assistance exercises in the OHP, and I could apply max effort once a week. It would also allow my bench to catch up to my other lifts.
I've reset my squat once, bench once, OHP twice and now stalling again. To date I have been following "the program" and have made no mods to it although I was a little late at starting the powercleans (started w/pendalay rows until I worked up the courage...)
Can you post your entire routine? Is it starting strength exactly as written? What is your height/weight? You should not be stalling that much, which makes me think its a diet issue. You may not be eating enough.
6'0" 198lbs. I've been putting on 1 pound a week, some weeks 2. I haven't counted calories although I do track protein intake and keep it around 150g-175g / day ( ~ 1 gram / pound lbm)
Squat - 300 3x5 [going to reset]
Deadlift - 325 1x5
Bench - 120 3x5 [reset once from 120 -> 75]
OHP - 95 3x5 [reset twice and stalling again]
PC - 140 5x3
I talked with some people about how my bench/ohp have stalled where other lifts have not and someone suggested it might be due to being tall with longer limbs. I am pretty lanky. My legs have always been stronger than my arms, I played a lot of soccer in school and have cycled for many years.
thanks for any advice and guidance,
Last edited by everphilski; 10-04-2010 at 08:54 AM.
One thing you can try is this...
On both bench and OHP, reset the weight to a level you KNOW you can get 3x5 with. Then add a set and hit 4x5....the next time you hit that lift, try adding one more set. If you can sucessfully hit a 5x5, you should easily be able to get 3x5 with 5 pounds more the next week. Since you aren't doing any extra accessory work, the extra volume should be easily handled as long as you up your calories slightly. If 5x5 is too much, you can try 3x5 then two sets of 3 afterwards.
This is just one idea.
Alternatively, you can switch to an intermediate program such as madcow 5x5 and give that a try.
Last edited by mchicia1; 10-04-2010 at 09:14 AM.
I drink the milk I can stomach primarily for the protein and extra calories, which allows me to eat whatever the wife cooks at home and take a minimum of protein powder.
My bench still has room to grow; last session I did 120 3x5 easily and for curiocity's sake added another 30lbs and was able to bench it 1x3; so I know I have a few weeks of easy gains there it's just frusturating to me that the OHP has essentially stalled at such a low weight.
I like the full body exercises and plan on sticking with SS as long as I can still milk out gains on the squat/DL, just figured I'd see what I can do about that pesky OHP. So I think I'll stick on the program and just try tweaking the OHP with what you suggested.
Thanks for your advice,