Standing Shoulder Press - Ausbb

PowerBuilder · 19-07-2009, 04:27 PM

I've been diong some reading on the 5/3/1 workout lately.

One day is devoted to the core lift of the shoulder / military press

Has anybody ever done a 1RM test of the shoulder press? I've found 'a lot' not all, but a lot, of bodybuilders, or so called bodybuilders don't do 1RM tests enough. Which actually really bugs me, as how do you know your actually working in the 80-85% of your 1RM? Sorry, I digress...

Is there some type of % that i can use as a target, based on what my flat bench press current max is, so at least i have something to aim for when i do the test ?

poopoohead · 19-07-2009, 07:44 PM

Thats a pretty good question.
I know what weight I can max out on, but I cant say I really know wot my 1rm would be. Not without 2 spotters.

PowerBuilder · 19-07-2009, 11:12 PM

You wont need spotters, if you use the safety pins, when working in a power rack

poopoohead · 21-07-2009, 07:59 AM

dont have one of those in our gym, guys just use the squat rack for that.
I dont think it would be all that hard to work out wot your max would be, seems to me as I was doing em the other night. I was failing at 75kg on my 2nd rep, so Im guessing my 1rm max would be 70 or 75kg. For me it is benefical to go as heavy as I can handle on each and every exercise. If I was doing 10 reps of 60kg then obviously that weight is too light and not doin much.

PTC · 21-07-2009, 12:33 PM

I operate a strength and conditioning gym in Frankston and EVERYBODY performs the standing military press. We do it 2 ways, you either clean the BB off the floor, the same as we do in our comps, or you take it from a rack, which doesnt count to your total.

The lift has to be done with absolutely zero knee bend or leg drive, I am quite anal on this.

I regard pressing bodyweight overhead a a strong lift. Currently I have had 5 lifters achieve this.

Alen 82.5kg @ 82kg
Kelly 90kg @ 83kg
Adam 90kg @ 85kg
Ghosty 60kg @ 60kg
Dineth 60kg @ 57kg

I have done 102.5kg @ 95kg, my brother has done 115kg @ 130kg

All these weights were cleaned from the floor before pressing. No belts or any assistance equipment allowed.

Be aware that you cannot calculate a 1RM by doing reps on a lighter weight. The lift starts from a disatvantaged position, the bottom, no bouncing or momentum is available. For instance, I did 90kg x 6, but could only do 102.5kg x 1. This would be very different on the bench press.

Cheers

Markos

poopoohead · 21-07-2009, 07:27 PM

Awesome post, thanks Markos.

19-07-2009, 04:27 PM	#1 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	Standing Shoulder Press I've been diong some reading on the 5/3/1 workout lately. One day is devoted to the core lift of the shoulder / military press Has anybody ever done a 1RM test of the shoulder press? I've found 'a lot' not all, but a lot, of bodybuilders, or so called bodybuilders don't do 1RM tests enough. Which actually really bugs me, as how do you know your actually working in the 80-85% of your 1RM? Sorry, I digress... Is there some type of % that i can use as a target, based on what my flat bench press current max is, so at least i have something to aim for when i do the test ? __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

19-07-2009, 07:44 PM	#2 (permalink)
poopoohead Regular Member Join Date: Oct 2008 Location: Brisbane Gender: Posts: 392	Thats a pretty good question. I know what weight I can max out on, but I cant say I really know wot my 1rm would be. Not without 2 spotters. __________________ Bench.... more than you deadlift... more than you squat..... 120kg

19-07-2009, 11:12 PM	#3 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	You wont need spotters, if you use the safety pins, when working in a power rack __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

21-07-2009, 07:59 AM	#4 (permalink)
poopoohead Regular Member Join Date: Oct 2008 Location: Brisbane Gender: Posts: 392	dont have one of those in our gym, guys just use the squat rack for that. I dont think it would be all that hard to work out wot your max would be, seems to me as I was doing em the other night. I was failing at 75kg on my 2nd rep, so Im guessing my 1rm max would be 70 or 75kg. For me it is benefical to go as heavy as I can handle on each and every exercise. If I was doing 10 reps of 60kg then obviously that weight is too light and not doin much. __________________ Bench.... more than you deadlift... more than you squat..... 120kg

21-07-2009, 07:27 PM	#6 (permalink)
poopoohead Regular Member Join Date: Oct 2008 Location: Brisbane Gender: Posts: 392	Awesome post, thanks Markos. __________________ Bench.... more than you deadlift... more than you squat..... 120kg

21-07-2009, 12:33 PM	#5 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I operate a strength and conditioning gym in Frankston and EVERYBODY performs the standing military press. We do it 2 ways, you either clean the BB off the floor, the same as we do in our comps, or you take it from a rack, which doesnt count to your total. The lift has to be done with absolutely zero knee bend or leg drive, I am quite anal on this. I regard pressing bodyweight overhead a a strong lift. Currently I have had 5 lifters achieve this. Alen 82.5kg @ 82kg Kelly 90kg @ 83kg Adam 90kg @ 85kg Ghosty 60kg @ 60kg Dineth 60kg @ 57kg I have done 102.5kg @ 95kg, my brother has done 115kg @ 130kg All these weights were cleaned from the floor before pressing. No belts or any assistance equipment allowed. Be aware that you cannot calculate a 1RM by doing reps on a lighter weight. The lift starts from a disatvantaged position, the bottom, no bouncing or momentum is available. For instance, I did 90kg x 6, but could only do 102.5kg x 1. This would be very different on the bench press. Cheers Markos