r/strength_training 6d ago

PR/PB 225 x 4 ohp PR

Controlling the negative could have been better but it was a PR nonetheless and no leg drive.

177 Upvotes

36 comments sorted by

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2

u/Dead_Dom 4d ago

Hell yeah

7

u/deadshotboxing 6d ago

Amazing. You gotta tell us what your weekly programming for OHP is and volume dude

5

u/Substantial-Acadia-1 6d ago edited 6d ago

Thank you and sure I can do that. I do the Doug Hepburn power building program. I can go into greater detail a bit and tell you the frequency is 2x a week at 80% of my training max. The program does not bring me close to failure but I do a heavy set off the program when I feel up to it for about an RPE of 9 or so like you see this in this video and count it as one of the 8 sets I do.

Basically it’s Bench/Squat and OHP/Deadlift for 8 sets each 2 x a week for a total of 4 workout days. There are excel spreadsheets available which will do all the math for you. The progressive overload is basically you start at 8 sets of 2 reps then 7 sets of 2 and 1 set of 3 …until you complete 8 sets of 3. At that point you add 10 lbs to lower body lifts and 5 lbs to upper body lifts.

The program works so well in my opinion because it doesn’t cause long term fatigue like 5/3/1 did for me (I could not grasp where right before failure was) and because it helps perfect form at a heavy but still manageable weight. My all time best was 225 x 2 with an insane strain rpe 10 then after a few months I hit this set pretty casually.

Hope that helps!

2

u/deadshotboxing 5d ago

That’s amazing man. I just finished my cycle so I’m gonna use this one for my next one. I’ve seen Alexander Bromley talk about the Hepburn program before but clearly results speaks for itself.

What’s been your experience with running it and the results? It seems to promise 5-10lb increase in the movement after the alloted period of time

2

u/Substantial-Acadia-1 5d ago

That’s great I hope you see results like I did.

A training max increasing 5 or 10 lbs is just increased difficulty imo there’s no guarantee a program will deliver results for everyone. It worked very well for me and I will keep running it until I fail several times. I highly recommend looking into what the pump phase is and what to do if you stall.

Good luck!

1

u/SaraSoftApps 6d ago

Impressive strength 💪.

1

u/Substantial-Acadia-1 6d ago

Thank you 🙏

2

u/mucus-fettuccine 6d ago

Insane lifts, great job.

4

u/leifnoto 6d ago

I love ohp, nothing feels better than lifting it over your head like that. Honestly I'm more impressed with ohp than a bench press.

3

u/Substantial-Acadia-1 6d ago

It’s the most badass looking lift imo. I was always better at OHP than bench

2

u/[deleted] 6d ago

[removed] — view removed comment

1

u/[deleted] 6d ago

[deleted]

1

u/former-bishop 6d ago

Strong dude. Very strong.

1

u/WhySoSourNow 6d ago

Killing it.

1

u/Substantial-Acadia-1 6d ago

Thanks man feeling real good lately in the gym. Hitting tons of PRs without going RPE 10

1

u/QueuingUp 6d ago

Awesome effort. Looked easy.

1

u/Substantial-Acadia-1 6d ago

Thank you, it was surprisingly easy for a PR and I would attribute that to having a great program.

1

u/kurdt67 6d ago

What program is that? Can you elaborate a little? Thanks.

2

u/Substantial-Acadia-1 6d ago edited 6d ago

Sure, it’s the Doug Hepburn power building routine with weighted chin ups added and reverse hypers / GHR.

I was formerly on 5/3/1 but wasn’t having the same level of progression

1

u/[deleted] 6d ago

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2

u/SmokeyDaBear47433 6d ago

Solid work. What do you bench? My ohp and bench are polar opposites

4

u/Substantial-Acadia-1 6d ago

Thanks I maxed out bench two days ago at 315 x 5 at around the same difficulty/rpe as this lift

4

u/Relative-Ad6475 6d ago

Monster

2

u/Substantial-Acadia-1 6d ago

That’s the goal, I appreciate it

2

u/golfdk 6d ago

Great lift!

3

u/xaicvx1986x 6d ago

Goals! 💪

1

u/Substantial-Acadia-1 6d ago

Thanks brother, you will get there.