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View Full Version : Dan John's OHS challenge


Austin Duke
10-13-2011, 04:57 PM
Hello all, I've been lurking on this site for the last year or so and just recently joined the website. I was wondering if anyone had done the 15 reps at body weight on overhead squats. I ask because it is something that I want to do just because of the challenge it represents. Currently I am weighing in at 138 lbs and can OHS 145lbs for two reps. I'm interested in how I should/might structure training to facilitate achieving 15 reps at my body weight.

P.S. Mr . Everett, I just finished the 3X10 squat cycle from the workout page and packed 35lbs onto my front squat, 20 lbs on my back squat, 20 lbs. on my C&J and 10 lbs on my Snatch. Thank you sir.

Blair Lowe
10-14-2011, 01:31 PM
Volume approach with submaximal loading. Perhaps some max singles, doubles, triples, etc.

Spencer Mackay
10-15-2011, 01:38 AM
Blair, search for it on here, I remember a while back some boy wrote a Smolov style program for 15 OHS with bodyweight. Don't know if it was any good.

IIRC the only criteria for it working was that you needed to be able to single your bodyweight.

Blair Lowe
10-16-2011, 08:21 PM
I wasn't going to look for it but I did find it because wth.

http://performancemenu.com/forum/showthread.php?t=5782&highlight=smolov+ohs

Austin Duke
10-17-2011, 12:16 AM
Thank you.

Greg Everett
10-17-2011, 09:11 AM
P.S. Mr . Everett, I just finished the 3X10 squat cycle from the workout page and packed 35lbs onto my front squat, 20 lbs on my back squat, 20 lbs. on my C&J and 10 lbs on my Snatch. Thank you sir.

Glad it was successful for you.

James Evans
11-02-2011, 03:21 AM
I wasn't going to look for it but I did find it because wth.

http://performancemenu.com/forum/showthread.php?t=5782&highlight=smolov+ohs

Yeah, I struggled to look this one up. It was Peter Puetz (the thread Blair posted is under the good doctor's alter ego). Here he is performing the feat:


http://www.youtube.com/watch?v=B-MnX2ghWhY

As ever with you tube some absolutely mindless comments, but yes, maybe a little short in range.

I'm pretty sure he detailed his method back in 2007.

All the same, I worry sometimes about these challenges. Should it not be a bi-product of the training, a yardstick to measure success rather than the goal in itself?