Adarq.org

I mean it's not first choice .. but the other option ive heard about is the (btn) power press. Considering i have hurt my cervical spine twice .. im kinda wary about dropping a bar on my back and missing and hitting my neck or c-spine. it's picking a poison ;(

BW: 79.2kg (PR; AM)

am keeping an eye on my left hip, i wonder what caused this flare up .. or maybe it's only there cos im noticing it and if i didnt notice it would be just normal? idk. maybe front squats i did last week are the reason cos i go deeper on them. hoping for a good squat sesh today, i havent had a decent one in ageeeees, or 10 days

You should get a squat vid from your next session, maybe there's some issues we can see.

Saw your back ext vid. Is there any way to rig it so you are doing them in your rack? That way you could use a barbell and set the safety pins to take the weight once you're done. When I was looking for the Klokov video there was one of him talking about them and warning of holding the weight in front due to the rounding of the back and shoulders. Anyway, food for thought. Not sure if actually possible.

That's a really cool idea. If i could figure out how to load it with a barbell i could progress it indefinitely and i think i would benefit from that immensely.

the diff btw holding it on your front and back has been brought up. i think i read somewhere that having the plates on the front means you can 'cheat' by letting the weight go closer to your stomach or something? I do find the ROM is limited by using bigger and bigger plates so that's also a reason why i'd like to do load it on the back instead. Andrew suggested using a ezcurl bar but i couldn't pull the trigger on it without knowing if it would actually be better than trying to hold a bar to the chest (impossible), which is also what lbss suggested. I do get frustrated running into these limitations otherwise im really excited about this exercise and want to see where it goes once im moving some decent weight.

The ex klokov does is horizontal (0 degree), i think i prefer 45s for now but i can adjust my bench to i think 25 and 0, but im trying not to modify too many variables at a time. Will by doing that long term though.

Also im not against rounding my back .. i want that at the bottom of the lift actually .. that's how you work the lower back rather than just glutes/hams .. will put up a video with better / fuller rom next week when i do them with 20kg plates which are low profile compared to the thick 25s i used in that vid

Is it a better idea to get my bench press semi-respectable (repeatable 100kg for reps) before properly chasing a 5x100kg power press? It feels like that's a better strategy than hoping somehow i will add 30kg to my PR of 5x70kg. i dont really think i care about my push press PR right now .. i just wanna clean up the form so it looks less shit and then maybe i can focus on increasing it. thoughts welcome?

iirc OHP translates to bp better than the other way around. depends on your goal. sounds like that has to do with push press, so i'd say just focus on that. if you're worried about form, do less weight for more reps and don't let yourself go to even volitional failure until you're more confident.

bench is below PR levels (5x80, 1x90 atm, bests are 6x90, 1x100)
ohp is below PR levels (6x50, bests are 6x6x60)

so i could conceivably just bring both of these up simultaneously however once i get there, it will be easier to keep bp going than ohp which will stall. tbh even bp stalls for me but one thing i could change is moving away from using close grip. I haven't made that change yet b/c there's no point changing til ive got to previous PR levels.

The powerpress program given by glen is mon: 5x5 ohp, weds: 3x5 pp, fri: 3x5 bp  which seems to be making the ohp the main driver of the push press, im ok with that program, similar to what you've sug gested. however considering i can get spend forever getting ohp worksets back to 60kg, i know a quicker route is to take 60kg and just start with say 6 doubles and then the following week 6 triples and so on forth. Tbh if i was going all in ohp, id focus on getting my worksets to 70kg .. i think that would drive my pp and bp too. Shud i just do that? lol

progress won't be perfectly lateral regardless of which you choose. if you go with doubles to triples you'll still stall and get frustrated. if you want to get better at push press, do mostly push press. or, listen to pendlay because he's an actual expert.

Here is the source

it doesn't end at doubles and triples, progress goes 6x2 one week, then 6x3 the following ... up to 6x6 by the 6th. I actually got there once even when i was cut to sub 75kg! THat was a year ago and i think partially it was b/c I had accepted a mediocre squat and i had more recovery resources available? im in a similar position now with my squat decided to vanish so i may just priotise upper body instead of freakign otu and getting down, im sure squat will come back eventually ..
tbh, now that im on the ohp 5x5 wagon, im even tempted to just stick with it and see where THAT goes .. heh, which is what i did today!

have decided though that while my push press is WiP .. i will consider using the btn variant as my strength builder if that one is easier to do technically correctly  and if teh normal one ever gets good enough technically i can just switch over, otherwise no harm done ive got a decent compromise in the btn variant. It's not as sexy but 100kgx5 btn power press is still an okay goal to work towards

i understand how the programming is supposed to go, my point was that you tend to get discouraged and distracted as soon as you stall and that it doesn't matter which program you choose, you'll still stall at some point. just pick one and stick with it.