>start barbell overhead pressing 4x a week
>2nd week, already look noticeably bigger
Hot damn. OHP bros…I kneel. How much ya press?
>start barbell overhead pressing 4x a week. >2nd week, already look noticeably bigger
>start barbell overhead pressing 4x a week
>2nd week, already look noticeably bigger
Hot damn. OHP bros…I kneel. How much ya press?
110 for 3 reps, not great
Don't be ashamed of knowing where your current max is. Be proud that you can achieve that and be motivated to push yourself even further.
I hit a new pr of 45kg for 3.
Current is 185x5 but I've tapered off a bit, used to be 205x5 with a 225 orm
you are fat
I too pressed 185 and did it at 20% bodyfat. it's not an impressive lift. you're just short or dyel
>pressed 185 and did it at 20% bodyfat
confirmed fat
>20% bf
fat
66.5 kg 3x2
56.5 kg 5x5
165 lbs x 5
155 lbs x 7
Aiming for 185
What helped me when I was that strong was focusing on developing speed at lower weights, and a tighter, stronger core. I also practiced taking my breath before I get under the bar to unrack it. Take a big breath and get under the bar and press it right away (thats why speed helped), exhaling and breathing at the top.
Seems legit. What do you OHP now?
Oh, I definitely don't OHP anymore
>OHP stalls
>swap flat bench for incline on B days
>OHP progress resumes
Recently got lmao1p8 for 3 reps, makes me feel dyel
Depends, most people I see pushing towards 2pl8 in the gym are using momentum and/or leaning back to allow the chest to help out. 1pl8 strict press for 3 reps isn't as bad as you think.
did 60kg for 4 last sessions, also doing 3/4x a week (every other day)
probably my worst lift
got lazy after hitting 1pl8 in the summer & it shows
Doing 125lb x 3 on Monday. Wish me luck bros..so fuckin close to 1pl8
Should I just replace benching with more OHP?
I don't really like benching that much.
Replace barbell bench with incline dumbbell. Keep OHP but do them on different days to maximize gains. Arnold had it right.
no. one works the shoulders primarily, the other the chest. Do dumbbell bench if you hate the bar.
I got the stupidest fucking OHP it isn’t even funny compared to my other lifts:
>145 OHP for 5
>190 Bench for 5
>250 Squat for 5
>285 DL for 5(?) (I honestly hate DLs because they’re my lowest)
Mirin that OHP compared to the other numbers
he probably just has bad form or is doing them seated. Try cleaning the barbell and then strict pressing. See if you actually can move 145 for 5
Anon, Im not seated. This is standing, stiff-legged.
Hey its me. Let me guess, 6'4", 210 lbs?
Is Smolov jr a good program for this? Chasing that 2pl8 OHP, currently at 145 ORM
225x1
Smolov [Jr] isn't a good program period. Horrible from a recovery and longevity standpoint. If you choose to do it, there's a high risk of overuse injury, especially if you have never done that kind of volume or frequency before
1 year of lifting and I can only do 110 for a set of 5.
🙁
We told you to do SS anon. I’m 5 months in from total novice and already at 125lb OHP
How heavy are you? 110x5 is not a bad ohp, provided the form is good and you are in the 150~ range yourself
I did 130 5x5 today bros I'm going for 1 pl8 next week
i do 110 for 3 reps rn, if i autistically fixate on OHP [i already do this] do you guys think i can hit 1pl8 1rm any time soon?
this is my build, 6 foot, 221 pounds, 3 months of lifting
1rming is a meme don't do it unless you want an injury or you're a powerlifter
i dont go for 1rm on anything except overhead press. i must achieve 1pl8. it must be done
cant bulk yet im already bloated as is ;w;
i do ohp 3 times a week tho. i could boost it to 4 if it would help
Cut to 180/190 and then bulk hard. OHP is really hard to increase unless you bulk. You'll just end up stalling out over and over again.
aye aye will do, also based picture, that guy is like my goal physique basically
OHP 2-3 a week while on a nasty bulk and you'll hit it pretty quickly.
no point in fixating when you're dyel. My first time trying ohp I hit 95 for 3x5. You can't force what isn't there.
i have an autism diagnosis. it will come, im just asking when.
idk man just be patient and train correctly
If you specialize in OHP and general shoulder gains, you can hit 1pl8 strict within a month or two. Increase by 5lbs every week should be fairly easy
whenever you start bulking again + maybe 3 months
Based member of the alliance of autistic lifters.
Something like this, or slightly worse. Haven't slept or eaten well last month so
is that all for one day? just cut two sets and go linear with weight. 55-65kg
a one rep 1pl8. Probably another 2-3 months assuming a strict press and you're losing weight.
cool, and yeah i want to do it strict
but speaking of which, do you think training push press would help me achieve it or is it a waste of time?
not something you need to worry about. The only thing I'd recommend for now is lateral raises, typical 3x8-20, slow and controlled. Later on you could get a log bar if you actually like lifting. Being able to position your arms better on the log prevents injuries. Also try the olympic lifts as that builds coordination
thanks
yeah a log bar would be cool, i have a lot of money lying around cuz i work a full time job but live with my parents.maybe ill get myself one for christmas lol. but i guess i should probably get myself a proper bar first if im building a home gym yeah?
and thanks for the advice
ill do my best
>just cut two sets and go linear with weight. 55-65kg
I aim for the highest 5x5 I can, however that day I did one 3RM max as well. The 55 kg was a mistake, should have gone straight to 57,5 kg.
It is pretty linear actually
>135 for 5
>155 1RM
That’s standard, OHP is a fucking bitch when it comes to maxing out. Just a very hard lift in general.
It really do be like that
my wrists kinda hurt when I use a standard grip so I've been doing them with a suicide grip
how can I fix that?
Use your wrists more sissy. Do kettlebell lateral raises with the bell extended outwards to build your wrists. Also any manual labor works too
the thing is, it's only this
ohp with dumbbells is fine too
Learn bulldog grip
wait is that sometimes called pinch grip? I fucking forgot about that
Never heard of it referred to that way, but I guess it could be called that based on how your fingers interact with the bar
65 for 3
>OHP
The incel lift
Everyone does seated dumbbell presses. You CAN dumbbell press 40kg on each hand right? You didn't fall for the IST meme right?
t. OHPlet manlet
is being tall good for ohp?
why not just make your own seated dumbbell press thread if you think its cool
I haven't done OHP in years but I do dumbbell press for 8-10 reps on 40kgs. I'm 6'1. Stop telling dyels to do this shitty lift that gives them nothing but garbage looking delts.
show delts?
>does partial rep flared out shoulder press meme
>is 6" shorter than me
top zozzle
zyzz did 50 kg dumbbell "presses" and couldn't OHP 80kg
you are cheating yourself
and to get proper side delts, you should do lateral raises anyway
But zyzz looked better than you even if your standing bench press is higher
>zyzz did 50 kg dumbbell "presses" and couldn't OHP 80kg
Are you serious? I haven’t seen a video of zyzz doing the press and I didn’t even know he had that strong of a seated dumbell press.
https://www.youtube.com/shorts/wce8d8SDvP8
100kg x 1 with retardedly strict form
225 for 2 strict
60x6 5 sets and accidentally mogged some twig boy who was doing sitting ohp for 40 and struggling
>do stronglifts for 3 months
>stall at 35kg
>switch to plebbit PPL + cardio
>progress resumes
wtf?
>working out 6 times a week gives you more progress than 3 times a week
Who woulda thunk it
54 kg for 8
i stalled a bit and then tried suicide grip and found it easier. but the other day a guy who looks like he knew what he's talking about told me i shouldnt use suicide grip because
a) its dangerous
b) when i get to really heavy weights it will fuck up my wrists
is he right bros, should i go back to normal grip?
I wouldn't stick with suicide grip, suicide is part of its name for a reason. Remember, you're supposed to outlive your enemies, not make yourself as brain damaged as them.
depends. Wanna live or nah?
OHP is already pretty dangerous with normal grip, suicide grip you’re really playing with fire for not a lot of benefit
Why is OHP dangerous?
Because you're lifting that weight directly over your skull and if you drop it or falter where do you think it goes
>b) when i get to really heavy weights it will fuck up my wrists
what counts as heavy? I can do 83kg x 2 (which is a little more than bodyweight) and I only use a suicide grip. I don't have wrist pain thankfully. Should I expect pain if I'm doing more than 90kg?
pls answer
>tfw fucked up my lower back and can't ohp right now
Last time I worked up to a 165lbs single but it was very smooth and easy. Could probably grind out 170-175 for 1rm
>start cutting 2 months ago
>OHP working sets have dropped from 57kg to 50kg
I'm suffering bros...
it doesn't count unless you can move the bar to the ohp position without cheating
what kind of physique is not able to clean their ohp
if you can't move it from hip to the ohp position without clean, it doesn't count
huh
i have never in my life seen someone OHP like that, wtf are you saying
you ohp the bar or are you pretending you reverse curl 1pl8? either way ywnbaw
not bad
i plan to cut to 195ish and then bulk up
redpill me on clean and jerk
I think he's suggesting you deadlift it, then hump it into the air from waist height like a cheated reverse curl.
But thats easier than clean isnt it?
I mean it's less strenuous and technical. I definitely can't do that with as much as I can power clean, though.
I can reverse curl more than I ohp for 20. Maybe I just have weak shoulders, but it doesn't seem too unreasonable.
>How much ya press?
go back cringe gay cuck
You’re just a new fag for not knowing where that phrase comes from retard
@69219338
irony
*laughs in clean and jerks*
You ever try clean and press? I'm thinking about doing either one/both because I love full-body shit.
Both are very good. I do C&Js with kettlebells. That lights of my traps like crazy. This week I'll use the bar just to mix it up.
I kinda had to switch to dumbbells for a while when I was doing OHP because I noticed a strength difference between my arms. Probably gonna do it with a barbell when I start out tho.
I just do power cleans
>Males weigh 37–90 kg (81.6–198.4 lb), and females 28–60 kg (61.7–132.3 lb)
I train so I can OHP the heaviest of leopards. It's all about them gorilla cheeks anon.
115 lbs for 8 reps. Seems like it progresses best when I get to 10 reps. Once I get to 1 pl8 I'll start progressing at 20 reps though.
It's not making me very big though.
I () want to look like
. Good to know doing really high reps at 1 pl8 works for that.
My best was 140lbs for 3, and 150lbs for 1. Was about 180lbs at the time with long arms. Haven't lifted for months
>hit 115 for 3x3 on Tuesday
>on Friday can’t hit it for 2
What gives? I dropped down and did 95 for 3x7 and still struggled
OHP is just a sensitive exercise. Lack of sleep, not enough food, residual fatigue, time of day, the margin of error is a lot smaller on OHP than other compounds.
Are OHPs worth doing with 8 or so reps?
no you lose any gains potential immediately once you go past 6 reps
Yeah look at this dyel fuckhead who does 8-10 reps
,
8 reps is never worth it, either you're not going heavy enough or you're risking dropping the set at 7
whats the ideal reps
125x5 is my best but it started going backward after that, a couple sessions after that I could barely do 125x3 and those were really shitty heave reps
I switched to 5/3/1 again last week, hoping a shitload of submax reps will give that last little nudge
Currently 80kg, max was 87.5. Fucked my rotator cuff benching so I'm slowly building it back up.
resident autist reporting in.
I hit 60kg x 20 for 3 sets the other day, but then it collapsed back down to 19, then 18.
still ended up doing 13 sets.
how much do you bench and how do you manage both?
I don't bench because it interferes with OHP, I do floor press instead.
my current working sets are 120kg x 13
shoulders respond better to volume than weight.
and why floor press doesn't interfere?
shoulders are supported on the floor + it takes away the negative part of the bench press which is the part that strains them the most because they're pushed down in a weird position.
everyone who benches heavy long term fucks up their rotator cuffs, you can ego lift as much as you want on the floor and it won't ever kill you.
Based, I also love floor press. I even do it with a reverse grip because my right shoulder has an untreated slap tear.
interesting, i will try this then. hope commercial gyms allow this autistic lift
I lift at home so it's never been much of an issue for me, the gym floor is cleaner than the bench probably though.
That explains why you're chest is subpar
why not do chest and shoulders on different days?
my chest is bigger than yours.
actually he's right. the floor press cuts off the range of motion that hits the chest the most. at the top it's mostly triceps
just do more volume to make up for it.
your chest is still smaller than mine.
>do more volume of a triceps dominant exercise to build a bigger chest
???
You know there are more efficient ways, right?
still no chest posted don't care I will continue doing floor press and still be bigger than you.
Nice physique, based autist. Not the guy you’re replying to but tbh compared to your wicked arms and shoulders, you chest could be a bit more full. I would switch to standard bench press over floor Press if I were you, you will probably hit crazy numbers but I understand if you have some sort of impingement where the chest connects to the front delt. In that case, you really shouldn’t bring the bar that low until you fix that mobility isssue
Tbh autocorrected to tbh though I’ve never typed that word in my life.. I hate creepy tech
Lurk moar newfriend.
Newfag
I don't want a bigger lower chest, I'd rather to more ohp for upper chest and delts.
Bench tiddies look gay anyways.
Full program?
Post body retarded cunt
Stop hating on sumo wrestler giga delt bro
70kg for 1 rep / 62,5kg for 6 reps (idk which is more impressive)
Currently 6'2 at 82kg
Lifetime goal is OHPing at least my bodyweight for 5 reps. I'd love to hit 225 one day.
ohp bodyweight is pretty hard lanky bro. i could only do 85kg at 90kg at similar height
190 @ 170 BW. Can also do 165x5. Prob my best lift. Can incline bench 250 too
I have something fucky in my left hand shoulder/ elbow. OHP, Iincline bench, etc cause irritation that hurts I think the long head of my bicep and causes burning in my inner elbow.
What does my body mean by this? Help?
Max I did was 185, while I had a 300lbs bench, @178lbs.
BUT, I fucked up my shoulder because I worked out throught pain.
I never stepped foot into the gym until 2 days ago. Was able to crank out 50kg for 3 sets of 5 after 2 warm ups. They hurt like hell so I hope this isnt gonna happen every time.
I rep a little over 1pl8 at 160lbs bw. Look DYEL though. Maybe once I hit 2pl8...
did 185x3 at 197 bw yesterday
38kg for 8 reps seated DB OHP
Barely above bodyweight with really strict form
I also kneel to the IST knowledge bros. Started strict OHP and suddenly I'm finally getting the "v" shape.
Haven't maxed in a while but I'd safely say 135 x 5 or so.
190 lbs for one rep at 170 BW
Why is this lift so hard for everyone here? Is it true this board is majority DYEL?
Used to do 145x5 until I shattered my scapula and fucked my other shoulder up nearly as bad in an accident, my upper body has atrophied to nothing
145 for 3x5. I have been stuck at this while cutting but at least the percentage keeps looking better. Hopefully it will converge on bodyweight OHP for reps next year.
>I have been stuck at this while cutting
>cutting
Durrrrrrr.
OHP really does benefit from being heavier because you use your own weight to push against the bar. If the press is too heavy relative to your bw, it just pushes against you.
Also lifts don't really improve on cuts.
145 5x5 but I weigh like 190. I just want to ohp my bodyweight
[email protected] is my best
>How much ya press?
65 kg for 3
60 kg for 5
how is my ohp form
fucking monster imo
not a single complete rep
good
Best is 90kg for 5 and 100kg for 1
Strict.
What’s the advantage of barbell OHP over dumbbell? Dumbbell seems like it’d be safer and require more muscle activation for stabilizing
none of that is true. dumbbell ohp is actually shit for stabilizing and it’s retardedly less effective, way worse gains
90lb 5x5 so not great but I've only been OHPing for 8 weeks. Started at the bar.
Same. Reached that in about 2 weeks and I've been stuck there for 2 months.
I feel you bro. Like others have said it's definitely very sensitive to how well you slept and if you ate well that day etc. If you don't already, I would add some lower weight higher volume sets to your routine and I bet you'll shoot past your plateau. It's a lot harder if you aren't bulking too. Add some rear delt work as well, if you have trouble with the lockout.
135 for 3 sets of 5
I weigh 148 btw so not extremely disappointed with myself
officially not dyel most I did was 130 for 3 and then dropped back down to 125 lol
Currently at 45kg 5x5 but have changed my approach and started taking creatine+whey every day. Added on 2.5kg a week the last two weeks, hoping to hit 60kg by the time I leave for basic military training in January. Legit m favourite lift, I feel like an absolute unit pressing weights over my head.
30kg for 4x8-12, once I'm able to hit 12 reps for all sets I will increase the weight
72.5 kg x4
aiming at 75 kg x3 next workout
175lbs at 165 bw
What's your guys favorite lift? For me? The Press™
>used to OHP lmao 1pl8 for sets of 10
>had dyel chest and shoulders looked average at best unless I was blasting lateral raises as well
>cut OHP completely and replaced it with incline bench and lateral raises
>chest filling out and shoulders haven't changed at all
Starting to think this was a meme lift afterall