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Overhead work does tend to be more difficult to progress in than anything else. First thing you'll need to understand is the concept of equivalent effort. It's one way that many lifter's track progress, and decide if that 8 RM (Rep Max) was really a better effort than last month's 5 RM. All of these are roughly equal effort to a 1 rep max: 95%, 2 reps ...


Your first mistake was expecting progress after 1 day. Your second mistake was doing the same exercise two days in a row. After that, I can only guess about your form, but standing overhead press is usually something that doesn't come very naturally, so you will most likely have some mistakes there if you haven't recieved any guidance.


Eric from Power Dojo states: The ratio that I give in my Ultimate MMA Strength and Conditioning Program is that you should be able to perform a Reverse barbell lunge at a minimum of 1/2 of your max Back squat, but I’d prefer you get that up to 2/3 your max Back squat. [...] basically you should be able to do a Reverse Barbell Lunge with at least your ...

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