>new lifter. >stuck at a single rep 1pl8 ohp from the pins for a few weeks

>new lifter
>stuck at a single rep 1pl8 ohp from the pins for a few weeks
>keep trying to bust out at least 2 reps but fail and only get 1
>back off weight and do 2 sets of 10

Should I do a different exercise or lighter weight and more reps? I'm just trying to make the amount of effort to complete the set go down.

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  1. 2 months ago
    Anonymous

    Lower the weight, go to failure for 3 sets, then up the weight each time you do OHP again until you can crank out 1pl8 like nothing, then keep going
    Don't forget to do supplementary shoulder work as well

    • 2 months ago
      Anonymous

      Do lighter weight, but try to work your way up and then down from your 1 rep max.

      In addition I'll say that pumping out 1 rep max is generally a bad idea, especially with shoulders. You're proving your muscles can lift it, but odds are the supporting soft tissue and stabilizing muscle isn't there to keep it safe and prevent injury.

      10*50% 1 rep max
      5-10*80%
      1-5*90%
      1-3 maximum effort if you must.
      5-10*80%

      I was stuck on 5 pull ups unassisted. Did this for a few weeks assisted and yesterday went to do unassisted and kicked out 10 no problem.

      So it seems like I have the mass and connection to lift that 1 rep but after that I'm lacking the mass to actually lift heavier and just going down and doing some hypertrophy would work better.

      Ok.

      • 2 months ago
        Anonymous

        Good rule of thumb is that if you can do 3 or 4 sets all with 12 reps at a certain weight, you can probably do 5lbs heavier at 8 reps per set.

        • 2 months ago
          Anonymous

          The 2 sets of 10 are pretty tough and I'm usually going close to failure with them, but I'll try that out

          • 2 months ago
            Anonymous

            What that anon said.

            My general rule of thumb is if I can lift 5-10 comfortably I need to move up. 5 a bit of a b***h? I'm in the right spot.

            but I cannot understate how vulnerable your shoulder is to injury. The more range of motion a joint has the easier it is to frick up. Be careful, and if the lift doesn't feel good don't continue.

    • 2 months ago
      Anonymous

      https://i.imgur.com/t1D34Pt.png

      >new lifter
      >stuck at a single rep 1pl8 ohp from the pins for a few weeks
      >keep trying to bust out at least 2 reps but fail and only get 1
      >back off weight and do 2 sets of 10

      Should I do a different exercise or lighter weight and more reps? I'm just trying to make the amount of effort to complete the set go down.

      didn't alabama lose to fricking michigan of all teams?

      • 2 months ago
        Anonymous

        >>IST
        go back

  2. 2 months ago
    Anonymous

    Do lighter weight, but try to work your way up and then down from your 1 rep max.

    In addition I'll say that pumping out 1 rep max is generally a bad idea, especially with shoulders. You're proving your muscles can lift it, but odds are the supporting soft tissue and stabilizing muscle isn't there to keep it safe and prevent injury.

    10*50% 1 rep max
    5-10*80%
    1-5*90%
    1-3 maximum effort if you must.
    5-10*80%

    I was stuck on 5 pull ups unassisted. Did this for a few weeks assisted and yesterday went to do unassisted and kicked out 10 no problem.

  3. 2 months ago
    Anonymous

    >from the pins
    weak b***h

    • 2 months ago
      Anonymous

      Bro I thought 145 lb OHP (actual max) from pins was cool 🙁

  4. 2 months ago
    Anonymous

    Always go lighter if you can't do 5

  5. 2 months ago
    Anonymous

    Do 3 warm up sets at a lower weight. Then go for your maximum. Then drop 10lbs and go to failure. Keep dropping the weight every time you can no longer do a single rep. Do this until you can't even move an empty bar. Make sure you eat as much protein as you can stomach after the workout. In a month you will be able to bust out a set at your max weight no problem.

    • 2 months ago
      Anonymous

      >from the pins

      this is some locker room old man coach type advice

      • 2 months ago
        Anonymous

        >this is some locker room old man coach type advice
        so shit that actually works?

    • 2 months ago
      Anonymous

      >from the pins

      this is some locker room old man coach type advice

      It works. Guaranteed.

  6. 2 months ago
    Anonymous

    moron just do SS or 3x5s
    no shit you won’t make progress doing heavy 1rms and then fricking 10 reps lol that’s way too light
    the 10rms are too light and will change your technique so you need to do 5s
    the 1rm weights will be so heavy that a million technique issues can cause you not to get another so it’s better to just do 5s and get some good work in with a heavy weight

  7. 2 months ago
    Anonymous

    Strength training isn't just lifting your max.

  8. 2 months ago
    Anonymous

    I mean most noobs can't even get 1 rep 1pl8 so good on you

  9. 2 months ago
    Anonymous

    Lower the weight moron.

  10. 2 months ago
    Anonymous

    >midget struggling on lmao1pl8
    >I log pressed 185 for 3 reps today
    thanks for making this thread so I can feel better about not being you lolmao

  11. 2 months ago
    Anonymous

    Man, giving me flashbacks. Almost forgot what it was like being natty.

  12. 2 months ago
    Anonymous

    Focus on form and stability. If you are twisting leaning moving trying to lift it the set is finished, put the weight back and rest for the next set.

    Start the lift from a high position so you arent clean and jerking the weight up to start. I have it chilling on the safety bars instead of the normal pins. Come down to 50-55kg and do sets of 6-10. Once you are doing 50 for more than 12 or 55 for more than 8 then you should be able to get a set of 4 at 60kg

    1 rep max is not training its testing

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