Improving grip strength and tips on increasing standing overhead press.

[Chrono]

I'm 5'7 and weigh 200lbs. I'm currently doing the advanced 5x5 which are actually 3x5... if that makes any sense. Here are my stats:

Overheadpress: 165
Deadlifts: 380
Squats: 385
Benchpress: 230
Bentover: 205lbs
Dips: +100
Pull-ups: own bodyweight since after deadlifting I'm tired as hell and want to just go home.

I currently use chalk for the deadlifts but find that my hands are a little small causing the bar to slip when I hit my 4th rep coming to 5th. I also use a reverse grip... Any sorta technique I should applyed to gain even more grip strength?

All my lifts are increasing still except for my overheadpress. I've been stuck at 165 for the past 2 months and still can't finish all three sets. Any tips on increasing my strength for that as hell?

btw, I do all my lifts fasted and take 0 supplements.

Edit:

LOL only thing I can think of is I have a bad habit of sleeping only 3-4 hours a day. I do take an hour lunch nap but obviously that isn't as good as having 6-8 hours of straight sleep. I want to correct this but... I feel like I don't have enough time during the day to do what I want so I stay up later than I should to do what I like, which is play games/surf net/watch movies/going out.

 

[MrWizzard]

More pullups using finger tips to grab instead of whole hand.....

 

[Chrono]

Excuse my typos.

 

[mchammer187]

Deload
Microload (increase by increments of less than 5 lbs)
Creatine
Eat More
Sleep More
Do some Push presses and Jerks at higher weight to get your body used to handling the weight
Preworkout Supps



Also I noticed sometimes I'm stronger cleaning the weight first but perhaps that is just me

5x165 is pretty strong for 5' 7" and 200 lbs i'm assuming you are > 15% BF

Edit:

You are doing all weights fasted? Does that mean you don't eat any at all prior to working out? If so that is definitely going to affect you a whole lot. Is this a scheduling issue or is there some sort of rationale for this because this has always been a big nono.

For the Grip issue are you squeezing the bar as hard as you can? That is my only real tip. Most of my #'s are not as high as yours but DL close 375x5 @170ish

 

[surfsatwerk]

OHP separates the men from the boys. There is no substitute for volume and frequency. Granted I'm a tubby bitch at 6'1" 275lbs, but it took a lot of work to press 225lbs.

I would look into revising your program to allow you to press more often, you could even work in some sets after you bench. Best tip is to make sure your feet are together and your ass is clenched as if you were in danger of some severe sodomy. Got to have a tight base to push from.

 

[Chrono]

I currently do fasted training based on leangains. I was always one of those eat 5-6 meals 1.x*bodyweight ingested per day sorta guy until I started reading and venturing outside of that. For fatloss efficiency, I eat once a day after I have finished my workout. I'm not hungry at all until I finish my lifts usually. I eat about 120 grams of protein a day now instead of the ridiculous 200-230 grams I used to do. My fat% has dropped, so has my weight (started out at 214lbs@22%) Currently at upper 19%. This is based off of bioimpedence but that's fine because I gauge off of the tightness of my clothes, visual appearance in pictures with clothes off, and I take measurements.

I don't take any supplements because I don't feel I need it. I lift heavier than most people who have eaten throughout the day/pre-workout meal. I have good size right now. Just leaning for the summer. Again, just need some tips on increasing grip strength and shoulder strength.

 

[Chrono]

OHP separates the men from the boys. There is no substitute for volume and frequency. Granted I'm a tubby bitch at 6'1" 275lbs, but it took a lot of work to press 225lbs.

I would look into revising your program to allow you to press more often, you could even work in some sets after you bench. Best tip is to make sure your feet are together and your ass is clenched as if you were in danger of some severe sodomy. Got to have a tight base to push from.

I have pretty good form. I feel more planted with a staggered stance but I do clench my ass and tighten my upper body when proceeding with the lift.

 

[Sid59]

I've used http://www.strstd.com/ in the past to check progression. Combine it with other online reading material and see where you stand.

 

[spamsk8r]

I did a cycle of heavy push presses which helped me improve my overhead press numbers pretty well. 5x165@200# is pretty good, so you may need some more specific training (periodized) to continue increasing there (especially on a weight-loss phase). Justin over at 70sbig.com has a couple of e-books on the Texas Method he uses with his more advanced lifters, might be worth checking out.

 

[Chrono]

Never did 5/3/1. My deloading is basically just keep pushing the same weight until my muscle overcomes it. Seems to work because I used to struggle with 160lbs overhead but finally overcame that. Now I'm stuck at 165. Thanks for the suggestions guys.

 

[spamsk8r]

Oh, and for the grip work: lots of chin-ups/pull-ups, farmer walks (heavy!) with DBs, KBs, or pinching a weight-plate, doing your lighter sets of deadlifts using a double-overhand grip (only switching to alternating when you absolutely must).

 

[Chrono]

My hands could be another issue. I got some small ass hands and with the barbell at my gym, the bars circumference is pretty big versus a barbell I would use at another gym. When I'm at the gym with the barbell that is slightly thinner, my grip improves quite a bit.

 

[Chrono]

Well... failed today... I changed it up so I decided to end my fast and eat a couple hours prior to lifting and even took a lil nap. Didn't do jack for me.

Squats: 3x5@385lbs success
Overhead Press: 4x165,3x165,2x165 and I failed.
Deadlifts: 1x4@385lbs and failed.
Pull-ups: 3x5

Ugh... fastest lifting rocks. I think what I need is more sleep the night prior. That seems to boost my lifts the most when I'm well rested.