By Louie Simmons
This week’s tip comes from legendary powerlifting coach Louie Simmons. I have been a big fan of Louie’s work for many years and I am honored to have him contributing a tip this week. Louie is in charge of the most successful powerlifting club in the world. His club has produced more powerlifting champions than any other. The numbers that the men and women produce who work with Louie are astonishing. I asked Louie for some tips on how to increase the overhead press and here is what he had to say:
- Do the seated press with dumbbells. Choose three weights for example 100 lbs, 75 lbs, and 50 lbs. Work on setting a repetition record with one dumbbell weight. the reps should range from 10 to 25 reps.
- Do dumbbell extensions or barbell extensions for special work along with rear, side and front raises.
- Do barbell pressing in the following manner. Ten sets of three reps in a three- week wave. 70% the 1st week 75% the second week and 80% the third week. Pendulum back to 70% and start over. Second day 72 hours later do max effort work.
- Use chains on the bar or JUMPSTRETCH bands to accommodate resistance. (Editor’s note: Usually as the bar gets close to lockout you will naturally slow the bar down. The bands keep the resistance on all the way to the end).
- Work up to new PR in the incline press.
- Do rack lockout work on the high pin where 10%-15% highest weight can be done.
For more information on Louis Simmons, check out his website at Westside-Barbell.com.