How much can you guys overhead shoulder press? Just broke a PR of 80lb
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How much can you guys overhead shoulder press? Just broke a PR of 80lb
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hit 115 this weekend! good job bro just keep going
dont listen to the lazy fricks saying the lift wont progress. it doesnt progress for them cuz they dont train it
maxed at 185lbs on new years. This picture isn't highlighting traps or upper pecs for some reason
Good job man.
I got 2pl8 once, only once.
Absolutely fricking caused shoulder pain and never ever tried to come close again.
If you can get to 1pl8+50lbs with strict form call it good and be proud of yourself. not worth the risk.
>I egolifted and fricked my shit
boo fricking hoo
push press =/= OHP
I agree friend, strict form is always best.
>ego lift
I wouldn't call adding 5lbs to my PR an ego lift newbie. You should probably have a nice day before posting about things you don't understand.
77kg. Best push press was 90kg, best snatch grip push press was 100kg. I really wanted to break 80kg so bad but I couldn't
i am the 115 anon, would you say training push press and snatch push press is worth it?
Not for OHP strength, nah. I trained them for lockout strength/speed in the jerk. For OHP the best thing for me were dips, upper back stuff, and training with low reps as close to my 1RM as I could. I never found much carry over between sets of 5 - 10 and my 1RM cause every kg is a significant increase rather than say in the bench/squat. I rarely struggled to lockout any press I did, so if it moved up to my forehead it would usually be a good lift. Problem is 5's and up don't really help training the movement from the bottom as much as you'd think, especially if people don't pause between reps. Any rep PB I set meant frick all to being able to press a new 1RM, so I mostly did doubles/triples.
ty
i always found my ohp issue was the lockout. any advice? my shoulders are "overdeveloped" should i do more tricep work?
not him but yes, pushowns, pullovers, and skullcrushers will all help. Upper back work too.
ty
i do chest dips rn, should i thrown in tricep dips? would that be enough? i dont really like any of those 3 lifts u said tbh.,,
it can't hurt unless you're super heavy or something and doing twice as many dips brings your total fatigue too high. The nice thing about the ones I listed is that they exclusively target the triceps and shouldn't be limited by any other group, and you can't really cheat them with a stronger group like chest.
i am a fat moron, see picrel, 222 6' but its ok, i was thinking of just swapping out half my dips for tricep dips
>The nice thing about the ones I listed is that they exclusively target the triceps and shouldn't be limited by any other group, and you can't really cheat them with a stronger group like chest.
yeah makes sense, maybe ill give skullcrushers another try but with a barbell. did em with dumbbells before and hated it
ty
I do skullcrushers with the EZ bar and always superset with either one-hand cable pushdowns or dumbbell kickbacks, otherwise the uneven muscle tension aggravates my elbows.
>222
yeah at your strength level that's pretty heavy to do twice as much. You can also swap tri/chest dips each week instead of doing half as many of both every week.
interesting
thanks
You’re on your way to poontown already. Keep at it and keep the hair.
I always found upper back/rear delts were what helped the most with lockout. Once the bar is above you your head shouldn't be behind the bar anymore, and that's when the traps/rear delts start working.
lifts for those?
Face pulls, rear delt flyes, row variations, etc. My traps were already pretty strong from lots of olympic weightlifting stuff so I am not too sure what would work best for that.
Could be mobility. Being able to use the strength you have is important. I see a lot of people not getting their head through and letting their scaps get wonky. If you can't do a reasonable behind the neck press, form wise, you need mobility work
I got stuck at 90/95lbs for my 5x5. Took a month to ad anymore weight. But i tested 1rm last sunday and got 1pl8. Can't describe how shocked/happy i was to pull that off.
How often is best to test 1rm? Weekly?
Sort of depends on your program. I'd say 2-4 times a year but you don't have to test it at all.
0-4 times a year, it's not worth it if you're not competing
Wow, congratulations. I've hit 5x5 80lbs yesterday for the first time, on my road to 5x5 90lbs now. Pressing one plate seems so far away still.
Thats what i thought too man. But i just beat 5x5 at 100 today (barely and i thought id fail for sure after the 4th set). So you're waaay closer then you think you are.
last was 100lb x 10 reps x 5 sets.
the one before 115lb x 7 reps x 5 sets
>t. 155lbs
Are you me?
155 for 9 in my current max
all time PR was 185 for 5
working towards 225 for a single
100kg
Hit 120lb 3x3 today. So close to 135lb I can taste it. My advice to those plateauing - train it twice a week one intensity day (2-3x3) one volume day (5x5
Can I replace shoulder Kettlebell press? It doesn't work for me.
I did a 5RM 2 weeks ago at 175. I think I’d be close to 200 at an ORM. It’s such a good exercise. I wish I had found it sooner.
OHP turned from my least favorite lift to my absolute fricking favorite one. Whoever on here helped me fix my insane neck pain while OHP'ing is a fricking god among men, I will never forget you brother.
>be me
>morbidly obese
>basically live in my bed
>Start lifting on a serious cut about 5 months ago
>Do some kind of SL 5x5 abomination
>Every day is max day, what even is linear progression
>Spend 3hrs per session in the gym
>If every 4th-5th rep is not an existential struggle and basically a 50/50, I'm not lifting hard enough
>Every lift but OHP explodes
>After 3 months, body is fricking broken, everything hurts, everything is strained
>OHP hard stuck at 65lbs 3-5 reps max, constant neck pain while lifting
>Decide to deload and hop on proper routine
>Up the volume, reduce weight, some IST moron tells me how to tuck my chin
>Back to bar only OHP, almost breaks my fricking heart, but keep at it since no more pain
>Stick to strict progression, constantly feel like not doing nearly enough
>Dreaded 65lbs come up, smash them at 15 reps
>wtf.jpg
>Keep progressing according to plan
>Get to 85lbs, 12 reps easy
>wtf is going on here
>Decide to test 5rep max out of curiosity
>It's fricking 100lbs
Unironically, thank you IST. I still have a long way to go if I ever want to not be a disgusting fricking blob, but without all of you, without /fph/ and QTDTOT I would probably still live in my bed and binge eat every day. wagmi
Heart warming
Mind sharing your program?
I’m not getting the progress I want despite eating big and lifting often.
I think it’s because I’m doing moronic 3x6 sets and not training properly
Its GSLP inspired but tailored to some specific weaknesses highly untrained lifters. Itll bei a longer ready but ITS really fricking worth it.
Basically: 50% deload. It will feel way too light in the beginning, you need that. So mit skip this, dont do more weight, you are only fricking yourself by doing that. You need the Low weight for conditioning. As crazy as it Sounds, youll be doing warmups in Rep Ranges of Up to 24. I will Mark the Warm-up Part, If It exists, down below with a W. Use the GSLP spreadaheet to calculate your Warm-up weights, or so IT wrong and do bar, 30%, 60% 90%.
The 5+ down below means at least 5 Reps and then to failure. This is crucial.
If you manage to so 10+ repa, you Double the amount of weight you add next Session. For squat and DL you add 5lbs or 10lbs (If you get 10+ Reps) for OHP and Bench you add 2.5 or 5lbs respectively. Do. Not. Add. More.
AxBxAxx BxAxBxx
A: Bench W: 24/18/12/8, 2x5 1x5+
Rows W: 18/12/8/6, 2x5 1x5+
Squat W: 12/8/6/6, 2x5 1x5+
Pullup 3xF
Small assecoires at 3x12. Honestly so whats fun to you.
B: OHP W: 18/12/8/6, 2x5 1x5+
Rows W: 18/12/8/6, 2x5 1x5+
Deadlift W: 12/8/6/6, 1x5 1x5+ (this Part ist fricking brutal)
Pullup 3xF
Small assecoires at 3x12. Honestly do whats fun to you.
I will slowly decrease Warm-up Volume as the weights increase, but so far Volume hast been a silver bullet for all my issues.
Its a shame volume ist so frowned upon in Here. For genuinely untrained blobs Its absolutely vital to get in some muscle conditioning as Well.
Ignore this post. There are so many typos (smartphone) that it's barely legibile. Here a corrected version:
Its GSLP inspired but tailored to some specific weaknesses of highly untrained lifters. It'll be a longer read but it's really fricking worth it.
Basically: 50% deload. It will feel way too light in the beginning, you need that. So don't skip this, don't do more weight, you are only fricking yourself by doing that. You need the low weight for conditioning. As crazy as it sounds, you'll be doing warmups in Rep Ranges of Up to 24. I will Mark the Warm-up Part, If It exists, down below with a W. Use the GSLP spreadsheet to calculate your Warm-up weights, or do it wrong and do bar-only, 30%, 60% 90%.
The 5+ down below means at least 5 Reps and then to failure. This is crucial.
If you manage to do 10+ reps, you double the amount of weight you add next session. For Squat and DL you add 5lbs or 10lbs (If you get 10+ Reps) for OHP and Bench you add 2.5lbs or 5lbs respectively. Do. Not. Add. More.
AxBxAxx BxAxBxx
A: Bench W: 24/18/12/8, 2x5 1x5+
Rows W: 18/12/8/6, 2x5 1x5+
Squat W: 12/8/6/6, 2x5 1x5+
Pullup 3xF
Small accessoires at 3x12. Honestly do what's fun to you.
B: OHP W: 18/12/8/6, 2x5 1x5+
Rows W: 18/12/8/6, 2x5 1x5+
Deadlift W: 12/8/6/6, 1x5 1x5+ (this part ist fricking brutal)
Pullup 3xF
Small accessoires at 3x12. Honestly do what's fun to you.
I will slowly decrease Warm-up Volume as the weights increases, but so far volume hast been a silver bullet for all my issues. It's a shame volume is so frowned upon in here. For genuinely untrained blobs it's absolutely vital to get in some muscle conditioning as Well.
post plan please, Mr. Anon Formerly Known as Fatty
happy for u bro
King
best was +4pl8
let the rest of us mog for a little while next time
I60 for reps I don’t know my max but OHP are based keep it up OP
62.5kg 3x5 last session
I did 80kg (176lb) strict once and it was a very grindy rep, I tried doing it later but failed miserably.
Currently rebuilding starting with 60kg (132lb)
haven't maxed barbell OHP in a long time but I hit a strict log press of 290 about two months ago
One arm 70lbs KB press x3 was my best. Then I fricked up my shoulders and had to start over.
Most recently I did 145lbs for 3×4 (4-6 is my most consistent rep range for ohp). My main issue with ohp is that I always rush progress then have to deload back to 1pl8. I'm starting to progress again using 1.25lb microplates instead of 2.5s after I hit 3×6, see how far this takes me.
Latest OHP workout was:
>3x5x52.5kg/~115lbs
>1x1x60kg/~132lbs
185 x 3 is my best PR.
Usually I just rep 1pl8 for 4x8.
Started a new routine thats 10x10 though, so I deloaded to 105, with the goal of being able to do 1pl8 10x10.
kino
Do the 4x8. 10x10 on the floor, legs spread out.
haven't tried, probably 180-200lb
>How much can you guys overhead shoulder press?
175lbs @ 180lbs
never tried 1 rep max
done 3x 5x 40kg/88lbs two weeks ago, now trying to 3x 5x 42.5kg/93lbs
60kg 1RM, currently doing 45kg for reps. Don't know how much that is in lb. Don't know how much 80lb is in kg either but I'm happy for you, OP. 100lb will come soon, and 120lb not long after.
Just did 35kg 8 reps 6 sets. When do I start start getting strong?
82,5 kg a few weeks ago. I stopped going heavy on it since I am trying a bit more volume heavy program, but I'm happy with that. Last year I reached 80 kg 1rm a day before NYE, which was my goal for the year. Not much gain in a year but I haven't been focusing it either.
I still love the lift.
With strict form 80kg 1RM.
70kg x 5
60kg x 8
pic related form is moronic
close grip is better
I hit 1 plate and had no desire to go heavier. Currently repping 1 plate for 3 sets of 8. Its still challenging but enjoyable and don't see the need to go heavier.
Kinda followed this same pattern with all my lifts. Do 1/2/3/4 for sets of 8 and its comfy and fun.
Do you guys do your OHP wide like OP's pic or more narrow like pic related? I've always done mine more narrow.
If your heels are not touching it's not strict, but I don't find a difference either way. Wide might help push-cheats.
225
No, military press is feet together. Strictness is only whether or not you're using your legs as well as your upper body to move the weight.
I do it even a little more narrow than your pic. I do 140 for 3x5.
Yeah the guy in OP's pic is gripping the bar far too widely. Never have seen that in real life, your pic is much closer to normal.
My rule, that I think I heard here years ago, is that my hands should be as far apart as it takes for my forearms to be perpendicular with the ground.
161lbs/73 kg is my current 1RM
I do it just slightly wider than a close grip bench
Does anyone else think a 5x5 is too much for OHP?
Don't forget to include bodyweight bros
Used to do 136lbs for 2 reps but I cut 30lbs and now can only do 121lbs for 1
1pl8 for 4 reps, but I can't help but use a little leanback, not sure what is required for my lift to "count" so I stop feeling like a pathetic impostor
is the grip supposed to be this wide?
i always did it just a bit wider than my shoulders
My pr is 255x3 @ 210 lbs
The grip in that diagram is way too fricking wide
230 lbs
For those struggling with increasing the ohp I would highly recommend unilateral work. Dumbbell press, javelin press, kettle bell press... Anything where you can press overhead with one arm at a time. I really recommend the javelin press and with a fat grip if possible. It really helps you recruit the stabilising muscles, brings up the lagging side and in the case of the javelin hits the middle delt much harder than the ohp. Can't recommend them enough, they're a massively slept on lift and helped me breeze through ohp plateaus. Don't even need other equipment... If you have access to a barbell you can do them. Give them a shot...
Good advice
90lbs, I'm a fricking BEAST
PB is 165lbs, but I slacked off for a couple of months recently thanks to work, so it's slipped to a paltry 155lbs.
I did 100lbs for 5 for the first time today
I've never done a PR on any of my lifts, but I do 80lbs 4x6-12 for a seated barbell shoulder press.
Haven’t done OHP in 6+ months. I was stalled out at 185x1 at 175
Dropped OHP and started doing seated dumbbell shoulder press and Arnold press for 8-15 reps
When I’m confident in my overhead press I’ll start doing it for a month again and hit 2pl8x1 so that I can say I hit 2/3/4/5
135lb at 145lb body weight , feels good dabbing on powershitters.
Routine? I'm about the same size as you but significantly weaker
2 50lb dumbbells 8x3 so whatever that equates to on a bar I’m guessing a plate
My best OHPs were 135x5 and 150x1. I do the SS variant with the hip bounce tho, so my strict press would be a tad worse.
Just hit 125 a couple weeks ago, developed sciatica and elbow tendonitis (unrelated). Just now getting past both but I shoulder pressed 100 yesterday and got some pretty bad elbow pain. I want that 135.
55kg / 121lbs press and 60kg / 132lbs with push (and cleaned up from the floor).
With 40kg / 88lbs I can do 10 reps (and on a good day another 10 serie, and then couple series with 6 - 8 reps).
>ywnbaw
And you will never be a man, you're just a putrid pile of barely sentient flesh.
>IT"S MAAAAMMMMM
Hahaha! It's crazy how reactive this guy is.
> ITS MAAM! YOU WILL OBEY!
This is internet, I can't kick and punch, so I just write same kind of crap back at people who insult me. It's not like I really care, I'm laughing here.
You will never be a woman.
You will become an incel if you aren't already. Then in despair you start chasing the transwomen you've said earlier: "You will never be a woman." And before hearing them refuse you, you get hit by a falling piano and melt into the other putrid pile of barely sentient flesh. Then that guy who says: "Ha, gay!" comes and see you two and says: "Ha, gay!" Later a dog walks nearby and sniffs you two for a bit and makes a poop on you.
I'm engaged lol didn't read past first sentence ywnbaw
Congratulations, hold on to him.
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA
YWNBAW
W
N
B
A
W
Congratulations, you've unlocked CAPS LOCK! You may now post ridiculous shit in capital letters.
And then? Also your CAPS LOCK went broken.
FRICKING TROON
LMAOOOOOOOOOO
Kys you filthy rat
oh nonononono LMAO
Thanks for killing what would've been a viable thread.
I can only hope you'll follow up by killing what could've been a viable human
So, you want me to kill all the transphobic people from this thread? Anyway, it's not really my problem some people have issues with trans people. I lift, so I might post here sometimes.
You're on the list.
A fricking troony KEK
Even if its a LARP, just lol
whatcha gonna put in your suicide note?
or are you just gonna wing-it when its time?
I'll write your name on it.
80kg
I can do around 180, depending on the day. I weigh about 175 atm. Just keep working at it OP, OHP is the king of lifts and takes the longest to git gud at
Those triceps look synthol enhanced
DYEL here. Currently doing 110 for a 5x8.
Gonna go for 1pl8 after work today.
Wish me luck bros
I'm at 85lb right now and man it's getting harder to progress. Any tips?
6'0 205lb 8 weeks lifting 23yo 160lb BP 260lb DL 225lb squat
I really am not sure if my OHP is just normal for where I'm at right now or if I'm actually struggling all things considered.
That's normal and keep going. Eventually after a deload or two.
After that modify/hop on a new program to get different gains.
That's encouraging. Yeah I plan on finishing my current stint of reddit ppl, I'm over halfway through so I don't want to hop programs, but I'm legitimately thinking of hopping on a power lifting program after. Maybe I'm naive but I honestly care more about being strong than aesthetic, I'm already married, I don't need to attract a woman.
Yesterday I broke a plateau of 40kg, so I expect to stall again pretty soon.
Needs to grip wider
165lbs is my highest currently trying to push it to 175 (current body weight give or take)
>OHP thread
>ctrl+f mentions of THE press
>just got back together from a get together, everybody been pointing out Im substantially older then the rest of the ppl in the group
lifts for that feel?
can do 140 x2 @ 143lbs bw. my only upper body workout is OHP or pullups
140 on a good day
155x2 last year apparently. For reps was 145x7.
40kg
The farthest I've gone is 155 for three reps, OHP is one of my favorite lifts.
I do 90lbs for reps. Idk what my max is because I am fricking scared that I’ll break a whole in the cement floor if I frick up lol
175lbs at ~170lbs bodyweight. It was hard and I was seeing stars afterwards. I did have a goal to get to 185 but my schedule has been really fricked lately so it's hard to focus on PRs right now.
280lb is my current PR, tried 285 last week and while it got pretty high there wasn't a clean lock out so I don't count it.
Out of how many posts there's only two or three decently strong people here, sad state of affairs, been working out ten years 275 is my pr but I don't care to push it higher
I'm at 105 for 4 sets of 8. I still have to kip my last few reps on the 4th set, but the first 3 are strict.
40kgs for 3x5 currently, but i just bought a barbell, some plates and a power cage. Aiming for 1pl8 5x5, after that i'll chill at that weight for a while
Still working through 4x15 at 85lbs, hoping to reach 90lbs by spring
115 lbs for reps I’m fricking weak
I havent been to the gym in over a year bc was pregnant and now have child so I’ve started using my 15lb daughter to overhead press. I lift her above me and then when I bring her back down I kiss her forehead. She likes it, its bonding, and im starting up exercising again
The most based post ITT
yeah i just started doing it as an exercise last week, before it was for fun bc she enjoys playing “super baby” where i lift her and she gets all giggly and smiley. This way we both benefit
i want to believe
That's ace coz as she grows the weight will get progressively heavier. For a heavy set, press her right after dinner.
>press her right after dinner.
The daughter is gonna puke from the up and down motion.
That's a drop set.
Funny enough, I do 80x6-8x3. I have not tried for a PR but I think I could do 1 plate (135lb) for one rep on a good day.
55 kg (121 lbs) for 8 reps.
Or 60 kg (1 pl8) for 5.
My traps are cursed so I've been working on them. Hopefully it will help.
95 lbs for 5 strict
t. 130 lbs
1 pl8 3 x 5 trying to bump it to 5 x 5. Btw why does it feel like nobody does OHP, I go to my uni's gym and it feels like there's a very disproportionate amount of people who can squat heavy compared to deadlift or bench, and 1 pl8 OHP is ever rarer to see despite it being the easiest "milestone" to hit imo.
I can press 55kg for 2 reps. It honestly makes me feel weak as frick, specially because my progress in it is way too slow and inconsistent...
I recently did 102lb for 12 reps. I can only do them seated in my garage though, I feel I could do more if I could stand.
80@86
im stalling at 80 lbs on my overhead press for the past 4 months yet the bench went from 0.5pl8 to 1pl8 in 2
what do
routine:
4x5 BP deload to 3x8 after
3x8 OHP
3x12 machine flyes
3x12 pulldowns superset 3x12 lat raises
i tried to fit skullcrushers in, but they dont feel right in the triceps at all and im stalling on it too since its at the end of the workout
Jesus Christ almost all you gays in this thread are DYEL no lifts, can't believe you guys are allowed to shitpost here, I know more guys at the gym with better lifts than the amount of people posting in this thread. SAD.
Word, embarrassing that there's not a single 4pl8 ohper in here like me.
t. 5'6" 376lbs
Nick Walker is that you
Did 110 lb x 10 yesterday, so I'm. Gonna go for 115 lb today
70kg 4 reps 3 sets @ 89kg
I have a feeling that on a good day I can get it up to at least 80kg one rep