>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.
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
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.
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.
The 2 sets of 10 are pretty tough and I'm usually going close to failure with them, but I'll try that out
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.
didn't alabama lose to fricking michigan of all teams?
>>IST
go back
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.
>from the pins
weak b***h
Bro I thought 145 lb OHP (actual max) from pins was cool 🙁
Always go lighter if you can't do 5
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.
>from the pins
this is some locker room old man coach type advice
>this is some locker room old man coach type advice
so shit that actually works?
It works. Guaranteed.
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
Strength training isn't just lifting your max.
I mean most noobs can't even get 1 rep 1pl8 so good on you
Lower the weight moron.
>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
Man, giving me flashbacks. Almost forgot what it was like being natty.
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