I'm stuck at 80 kg bench and 55 kg OHP (full motion/form). What can i do to improve it?
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I'm stuck at 80 kg bench and 55 kg OHP (full motion/form). What can i do to improve it?
is this for a single or for reps? what shitty program are you doing in the first place?
Lmao i bench even less, how does that make you feel chud?
The most i got to was 82.5kg x 5 but after that i started feeling pain in left arm/bicep ("clicking" is more accurate) and since then i got stuck around that weight.
OHP is similar. I can do 53-54 good form i think (i touch the chest) but then i struggle at 55 and have to deload.
For ohp, you eventually have to move on to Olympic press of push press. Not even lmao1plate looks early, but what do I know. Do you at least use a belt?
>of
Typo, OR
>Do you at least use a belt?
I only use belt for DLs and squats.
Well use of on ohp too
Either
1. Your insertions aren't allowing for that movement (change hand position and re-train to alleviate pain).
or
2. You aren't getting enough collagen in your diet to offset the damage to your tendons.
It can only be one or the other anon.
And i do Greyskull LP with IST variant modifications.
... sexo
Little indian penises.
booba
Are you me? I was running Natty Hippy's evolving rep ranges and got to these exact numbers until I plateaud but unlike you, I diddily dang doodle fricking scadoodled my shoulder and now I can only low rep bench and I can't overhead for SHIT. Basically all my strength is in the toilet. You want some life advice? Never, ever, EVER lift ANYTHING for ANYONE. Sweet old grandma wants you to shift her wardrobe? You dear momma needs you to hoist some big bags of bullshit? FRICK EM. Tell them to hire some frick with a wheelbarrow. I buggered my shoulder helping some garden guys hoist a big thing of astroturf around. Terrible, terrible mistake. Treat your muscles like the fine china. For show, not for use.
Anyways, try evolving rep ranges I guess. That is, you simply increase by one rep every session. 8 6 4 or two 7's in a row was my passing score. A 4th set every now and again helped. Hell, even just two sets sometimes. I was curious about trying 12 10 8 but I never got around. to it
Frick flies.
For me, it was overtraining chest. I used to do 9 sets of chest exercises per push session (twice a week). I dropped flies and started to do 3 sets of bench press and 3 sets of incline press on my push session. What do you know, four months later, I'm repping 100kg after being stuck on 75kg rep weight (6-10) for almost a year.
Granted, started to bulk around same time, but I'm quite sure that was not it because my other lifts didn't increase so much.
As for the shoulders, I used to train them 2nd or last on pp&l. Now on my second push day, I start with shoulders and that fixed it.
You could combine these and do 2-4 sets 8 6 4 (starting weight a comfortable 10) immediately followed by 2-3 sets of 12 10 8 (starting weight a comfortable 15). And yes, 1kg a time. Anybody that tells you to go up 5lbs on upper body lifts is a lying Black person on steroids trying to sell you some hocus pocus bullshit.
add 1kg
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eat better more with greater consistency.
sleep better and more regularly.
better your form and push yourself harder.
Deload and start again.
If you can't add weight add another rep or set.
Progression doesn't have to mean weight. as long as you are doing more work week to week you are growing.
Heavy bench for both, like 1-3 reps max weight considering also shoulder health
up the frequency and more tricep isolations