I can do 1pl8 OHP for 1 rep and cant increase
what do i do
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I can do 1pl8 OHP for 1 rep and cant increase. what do i do
I can do 1pl8 OHP for 1 rep and cant increase
what do i do
It's All Fucked Shirt $22.14 |
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It's All Fucked Shirt $22.14 |
work on handstands
do 5x5 at 125 until you are stronger?
Something like this yes. Drop the weight a few pounds and work on doing more reps. If you can do 6 reps at 115 do that until you get to 8 reps, then add ten pounds and repeat until you’re at your goal. That’s generally how I progress at least.
Go to the gym again. Then again. Continue lifting weights and increasing the load until you reach your desired outcome.
What exactly did you expect on your first day?
1st day? Fugg I could barely do 20lbs first day
it's a hard one to progress. some of the things that helped me-
push press
8x2-3 rep range
3x6-12 rep range
the 8x2-3 is to practice pushing heavy- try it at 125 or 130. it should feel almost impossible but then the 5th or 6th set is paradoxically easier. the 3x6-12 is where you should practice your breathing, walkout, grip, bracing.
breathing- breath with the bar at the top of the lockout. you're going to need to practice this lighter first.
bracing- squeeze your abs and glutes. take as big of a breath as you would for a max effort squat.
walkout- do it as quick as safely possible.
grip- grab the bar as hard as possible and make sure your wrists are straight.
I've had success doing SS 3 sets of 5 and making 5lb jumps about every week, but using microplates for 2lb jumps is better if those aren't happening. Got up to 210 a couple weeks ago that way.
Keep consistent on it, and make sure your bar path is vertical. OHP can't be compensated for like other compounds if you're a little off.
Rip's form video is good - https://www.youtube.com/watch?v=8dacy5hjaE8
Pretty good advice.
>drops it
doesn’t count, zero reps
Me in the back.
Very impressive
clean lift, anon.
shut up, dork.
isolation shoulder and tricep excercises
Do it for two reps
thanks, i will try doing it for 2 reps next time
5 sets of 1. Also get micro plates that you can increase by 1lb or 1/2lb.
All these nerds are over thinking it. Just press the fricking weight. Keep pressing till you can't press anymore. Then press one more time. Then press another time.
Press until you pass through the eye of pain and come out the other side.
Then once you reach press enlightenment realize that it isn't about the weight but the reps and sets you did along the way.
Highest I've ever gotten is 115 lbs for a triple. One time, determined to break a stall or die, I exerted myself so hard grinding through the sticking point that I popped a vertebrae in my neck.
Im doing 27.5 kg (in each hand) dumbell overhead raises 10 reps. How much until i can try 100kg overhead press?
Road from 1pl8 OHP to 2pl8 OHP seems really long. I just want to be able to lift my future gf over my head, but i heard that 1pl8 isnt enough even for a 45kg girl cause of the unbalance
how heavy are you? -strict- OHP can be heavily limited by your stature.
5 11 83kg. I only do strict ones
push presses aren't useless, mix em in.
idk your bodyweight but once you start hitting intermediate strength levels you just progress slower.
im 142lbs and my bench peaked at 215, ohp peaked at 140 after 4 ish months of training them hard. it just becomes a slower grind, i guess thats why lots of people quit after they get to this level
look up 5/3/1 programming and follow it. It got my overhead up to a single 2pl8 press, following it for a year.