I'm only 5 weeks into Stronglifts 5x5 and I've begun stalling on my OHP at 32.5kg (70lbs), its easily the hardest exercise in the whole program for me. Any tips for technique? Would adding in accessory work for shoulders help, since delts respond to high volume?
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Maybe stop doing 5 x 5? I do 5 sets of 10-12 and that has always worked for me. Ofc do front raises, lateral raises, and reverse flys on your shoulder day too. good luck anon, remember the weight is meaningless just how hard you can push your body
Why would I stop doing 5x5 when I'm only 5 weeks into it? I've barely started.
Yeah. Went up from 79kg to 85kg.
I'm not doing them seated and I didn't post this yesterday.
I don't want to swap anything out or replace something for a program I've barely just begun, I'm more just looking for things I could add or if there's anything I can do to amend technique.
I am eating and sleeping, I've just had a grossly weak upper body my whole life. I can't do 20 good form pushups without feeling gassed by the end of it fwiw.
5x5 is inherently bad for beginners. 2 extra sets of volume in the 5 rep range is best for intermediates. You're not an intermediate.
5 x 5 is a meme. Though, if you're an absolute beginner it doesn't really matter what you do for 2 years at least tbhfamalam. Do what feels good to you. Make sure you're eating lots of good, healthy food.
No you're not eating and sleeping enough. You're stalling at 70 pounds.
1. 32.5kg is too low to stall on. I'm 99% sure you're just not activating all your muscles and have shit form. Probably overworking the tris and not activating the shoulders.
Do high reps (8-12) of 30kg for a while until you can feel all the muscles activate during the lift.
Read guides / watch vids showing proper OHP form, and what mental cues to employ during the movement.
2. 79kg to 85kg in 5 weeks is a way too much. Ease up a bit on your bulking otherwise you'd end up as a fat frick dyel.
are you gaining weight?
Put your ass a little bit to the front of the seat when you are doing them seated so that you can use a bit of your chest and cheat. Do this enough times and you'll have progressed.
Also you posted this yesterday you troony
Once you’ve stalled on 5x5, it’s time to lower the weight, increase the reps, and try some new exercises. Try swapping out bench press for dips and OHP for barbell incline press. Take a weight you can comfortably rep out for 8 reps and work to repoing it out for 10 reps. Once you can do 10 reps with that weight, then increase the weight.
For dips, focus on form and range of motion. Pause at the bottom so you feel a nice stretch.
Good advice
No way is OP stalling at 70lbs in a way that necessitates switching programs. He's either not eating or not sleeping.
Wondering if you're a skinny frick if you're only at 70 pounds. I'll give you some insight that worked for me when my Ohp was stalling. 5x5 is not necessary (for now). Go down to 3x5 (this allows accessory work to be recoverable), and whenever you have an Ohp day alternate between 3x5 and 3x8-12. The 3x8-12 days should be easy and you should leave 2-3 reps in the tank.
For tricep accessories you should be doing 3x12-15 of either Skullcrushers, overhead cable tricep extensions, or cable pushdowns. Cycle through those across the week.
For delt accessories you should be doing 3x12-15 lateral raises and also 3x12-15 rear delt flys.
If you want to prioritize Ohp for some reason you can also swap your bench sessions with close grip bench and cycle the 8-12 rep range and the 5-8 rep range.
Seriously though, don't do 5x5 as a beginner, do 3x5 + accessories instead. Extremely taxing compound movements and light isolation movements use different recovery bandwidth. Final detail, you're now going up in weight every 1-2 weeks as opposed to every Ohp session.
If 5x5 is bad, why does the sticky recommend it?
the sticky fricking sucks
stronglifts is a leg heavy routine. i'd add core workout on both days and change the squat on day b for pull ups or more rows
The sticky is shit
5x5 is fine for newbies, its basic compunds that everyone should do to get a foundation into their fitness
The issue isn't if 5x5 is bad, the issue is 3x5 is better than 5x5. You get the same gains for less volume as a newbie.
I didn't write the sticky. Remember what website you're on. Stickys here are written by mods and mods tend to be basement dwellers. Balancing stress and recovery is the name of the game. When you get the same strength gains (as a beginner) with 3x5 vs 5x5, there's no reason to do the 2 additional sets. When you do the program correctly you still get 5 more pounds each session. You're given more recovery resources when you take away those 2 sets. Those same resources are better used for also training for hypertrophy so your muscles grow faster while doing the strength program. A bigger muscle is a stronger muscle and it'll assist you in getting strength gains for longer as you progress to the intermediate stage of training.
Incline Press. OHP is always going to be the first to stall.
change the width of your grip, that could help
try 3x10
if you want to increase any compound lift you need to do it 3 times a week, once for speed at a lighter weight, one for technique at a medium weight, and one for power at a heavier weight. do that while progressively overloading each.
3 working sets per shoulder day, 6-8 reps, if you hit 8 reps on first two sets of heavy day, as 2.5 to each side and shoot for 6 on the last. start with that the next heavy day.
bring up speed and technique weights as you see fit, you can develop a similar system (12 reps for speed maybe 10 for technique) to prog overload.
do this for a month or two, with proper sleep and PROTEIN (cals too), deload for a week, and I promise you could hit 105 on OHP.
I've been lifting for only 5 weeks and OHP is so far one of my favorite lifts because the weight is lower and you can feel like it is your weakness is the issue and not that the weight is too much.
what is your height, past fitness/activeness? how many pull ups can you do?
32kg sounds slightly low just going off your body weight, are you confident your form is correct?
>Maybe I'll try going at like 3am
same
im so fricking autistic I bought a bar and some plates to practice form at home where i can set up a camera and screen to monitor myself.
you should not be doing hip thrusts for 32kg. with that amount of pull ups, you hsould have a lot of shoulder and upper body strength. I'm not sure if im following where the issue is anymore.
if you load the bar up to 38kg, where do you stall at? can you unseat the bar and bring it to your collar bone, how far can you get it up? when I stall with higher weight, I can get to just about the point where my arms are making a 90 degree angle to my body, or about a little over forehead height.
>with that amount of pull ups, you hsould have a lot of shoulder and upper body strength
Huh? For 5 pullups? I assumed that was shit.
If I loaded the bar to 38kg, I'm confident I could unrack the weight since I basically squat from underneath the weight, where the bar is already sitting on my chest. Lifting for work sets though? Probably not. My last OHP was 5/5/5/5/3. On the failure, I couldn't even press it past my head - if I can get past that point, I can do the rep (with shit form) by thrusting my chest and shrugging my shoulders till arms lock out.
90% of the world cant even do one
I don't think I can believe that.
Do 5/3/1 pyramid
It's pretty based
Finally got my Bench up to 2.5pl8 after a year of stalls
Incorporate pallof press to learn how to brace your core
Try doing an AxB rotation of standing OHP on one day and seated dumbbell shoulder press on B day.
Other than that just eat more and sleep 8 hours, also try preworkout.