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Standing Shoulder Press

P

PowerBuilder

New member
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 ?
 
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.
 
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.
 
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
 
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