I've just recently completed the first 12 week period of StrongLifts. My finishing stats are below:
- Age: 24
- Gender: male
- Height: 170cm (67in)
- Body weight: 68kg (150#) (I've been eating 4-6 meals/day, but only gained 2 or 3kg in those 12 weeks)
- Squat: 77kg (170#)
- Deadlift: 95kg (209#)
- Press: 36kg (80#)
- Row/Bench: 46kg (101#)
I am in a weird transitional period as I am focusing a lot of my gym time on learning the Power Clean and other technical lifts so I can begin a Starting Strength (3x5) program. However, one thing that I certainly want to maintain, both in my current workout and while I transition to Starting Strength, is an emphasis on the overhead press.
Around week 9/10, I hit a plateau on my overhead press. Instead of lifting 5,5,5,5,5 as prescribed by the StrongLifts program, I would only be able to do something like 4,4,4,4,3. If I was very well rested or if I started with the press, then I could get the first few sets at 5, but not all the way across. Part of the issue was that the smallest plates at my gym are 2.5lb, so I recently bought fractional plates at 1.25lb for a net increment of 2.5lb, because the 5lb increment was too difficult.
In the three resets I have done, only the first was successful at increasing the work weight, and that success was immediately followed by another plateau. After two resets, I am still stuck at 36kg.
Since the resets I have done thus far have done little to improve my press, I've come to the conclusion that deloading and lowering the sets (as recommended in the SL program) will not be sufficient to get me the desired results in the overhead press, nor will the lowering of sets from 5 to 3 be enough. Rather, I am under the belief that to see the results I want (pressing body weight) I will need to enhance my routine using supplemental exercises in addition to the use of deloading / lowering sets.
My goal is to press my bodyweight. I am looking for intermediate programs/exercises with a focus on press so I can more efficiently reach this goal. What are the most effective exercises that I can add into a routine to supplement my overhead press?