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  #1  
Unread 02-12-2017, 12:07 PM
Purple Haze Purple Haze is offline
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Default GBR for advanced: Emphasizing overhead press

Hello to everyone.

I'm lifting for twelve years and prefer train every muscle group twice per week with heavy/light approach.
(But also, I got an excellent result by using UD 2.0 (4x/week frequency)).

Now I making a revision of my Upper/Lower Split using a GBR template and but split up the tension and fatigue work but to keep both in the same week.

In this article, Lyle says, that:
Quote:
People who want to emphasize overhead press have to make some major changes but thatís outside of the scope of this article.
This is what I trying to do: integrate OHP to my second Upper day.
What is the est way to do that?

This is my current split:

1. Lower (Heavy quads: squat and leg press/ Hypertrophy posterior chain)

2. Upper (Heavy chest/ moderately-heavy back, shoulders, arms)
BB Bench Press 4x6
Pendlay Row 3x8
Incline BB Bench Press 3x8
Vertical Row 2x10
Seated DB Press 2x12
Side Laterals 3x12
Biceps Curls 3x8
Triceps Pushdowns 3x12

3. Rest

4. Lower (Light Squat and Leg Press for volume / Moderately-heavy posterior chain: deadlift + pull-through)

5. Rest

6. Upper (Moderately-heavy shoulders / light chest, back and arms)
OHP 3x8
Vertical Row 3x10
BB Bench Press 3x10
Horizontal cable row 3x12
Incline DB Press 3x12
Side Laterals 3x12
Biceps Curls 3x8
Triceps Pushdowns 3x12

7. rest

This is my version of emphasizing overhead press.

i need a critique. Perhaps there is a better option to do this?

Thanks
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  #2  
Unread 02-13-2017, 03:21 AM
Determinism Determinism is offline
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It's not really an emphasis when you OH press once a week with a volume of 24 reps.
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  #3  
Unread 02-13-2017, 03:33 AM
Purple Haze Purple Haze is offline
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What do you suggest?
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  #4  
Unread 02-13-2017, 07:42 AM
LightCrow LightCrow is offline
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It looks reasonable enough, my only input would be if you really need the incline DB press on your 2nd upper day. Tri's could be pretty torched by then and OHP does work your upper pecs to some extent already
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  #5  
Unread 02-13-2017, 07:45 AM
Determinism Determinism is offline
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Quote:
Originally Posted by Purple Haze View Post
What do you suggest?
OH press more. Drop some other presses or add an extra day.
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  #6  
Unread 02-13-2017, 10:18 AM
Purple Haze Purple Haze is offline
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Quote:
Originally Posted by Determinism View Post
OH press more. Drop some other presses or add an extra day.
Thank you. But spending in a gym 5x days in a week is for totally no-lifers, IMO.

Quote:
Originally Posted by LightCrow View Post
It looks reasonable enough, my only input would be if you really need the incline DB press on your 2nd upper day. Tri's could be pretty torched by then and OHP does work your upper pecs to some extent already
Thank you.

the only movements that I can do for chest it's a BB or DB presses. I don't like a crossover/flyes, because these exercises causes pain in my left shoulder. On the other hand, for me compound chest movement is absolutely pain free.

Do you mean a this setup looks more reasonable?

Upper (power):
1. Bench Press 4x6 (or 5x5)
2. Pendlay Row 4x6
3. OHP 4x5-7
4. Vertical Row 3x6-8
5. Side Laterals 3x12
6. Biceps Curls.
7. Triceps Pushdowns.

Looks beautiful, low volume confuses me. Only a 24-25 reps for chest.
If I remove a second pressing movement in a second upper day, it will be a significant lack of volume.

Last edited by Purple Haze : 02-13-2017 at 10:25 AM.
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  #7  
Unread 02-15-2017, 01:14 PM
Purple Haze Purple Haze is offline
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Anyone?
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  #8  
Unread 02-15-2017, 02:04 PM
squat squat is offline
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Quote:
Originally Posted by Purple Haze View Post
Anyone?
OHP doesn't hit your chest?

Wanna dip?
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  #9  
Unread 02-16-2017, 01:48 PM
Purple Haze Purple Haze is offline
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Ohp doesnt hit my chest, really.
I hate dips... very paintful for shoulders.
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  #10  
Unread 02-16-2017, 02:02 PM
Determinism Determinism is offline
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Maybe it's a good idea to start with bench press on the first upper day and start with OHP on the second upper day. Of course you can add bench press as a secondary movement on the second upper day. If so, aim for 10-12 reps instead of 6-8.
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