>tfw can't break 0.5pl ohp

>tfw can't break 0.5pl ohp

  1. 4 weeks ago
    Anonymous

    >tfw 145 lbs clean and press

  2. 4 weeks ago
    Anonymous

    how? you cant do 135?

    • 4 weeks ago
      Anonymous

      Are you a woman?

      god i wish

      Increase daily caloric intake and train consistently

      i'm being consistent and my other lifts are going up, but this shit is just killing me

      i guess i never had any upper body strength so it's harder to make, but hell

      • 4 weeks ago
        Anonymous

        you can eat least cheat it to get used to the weight over your head. how tall and how much weight?

      • 4 weeks ago
        Anonymous

        If you’re confident that you’re eating and sleeping enough, switch to seated dumbbells for a few weeks. You probably need to target your triceps better.
        Also, your work capacity might suck. If dumbbells don’t help you, deload, and do more reps.
        If both of these fail, you might want to switch to an intermediate program with some periodization.

      • 4 weeks ago
        Anonymous

        Try double progression if you don't feel like deloading. People usually do it after newbie gains are gone, but it's a good troubleshooting tool for strength training regardless

  3. 4 weeks ago
    Anonymous

    Increase daily caloric intake and train consistently

  4. 4 weeks ago
    Anonymous

    Are you a woman?

    • 4 weeks ago
      Anonymous

      thats kinda not true, it took me a while to reach one plate.

      [...]
      god i wish

      [...]
      i'm being consistent and my other lifts are going up, but this shit is just killing me

      i guess i never had any upper body strength so it's harder to make, but hell

      lower the weigths to where you have control and good form then do more reps.

      Bench: 70kg 5x3
      OHP: 41kg 5x3
      Deadlift: 100kg 5x3
      Bent over row: 82.5kg 5x3
      Zercher: 80kg 5x3

      Should I rope?

      is this you OP?

      • 4 weeks ago
        Anonymous

        No I’m a different guy that posted the lifts

      • 4 weeks ago
        Anonymous

        no that's not me (op)

        my stats are

        sq 100kg
        dl 100kg
        bp 60kg
        bb row 60
        ohp 40kg

        you can eat least cheat it to get used to the weight over your head. how tall and how much weight?

        cheat how? i'm 191cm and 107kg

        • 4 weeks ago
          Anonymous

          im also a chud btw :p

          • 4 weeks ago
            Anonymous

            He's not a chud. What the fuck is the point of saying this, does it make you feel big? Why bully people?

            • 4 weeks ago
              Anonymous

              Ok whatever you say, chud

        • 4 weeks ago
          Anonymous

          Newbie question but are you guys counting the bar onto the weight?

          • 4 weeks ago
            Anonymous

            no, the bar doesn't count
            you can't perform the lift without the bar, do you count the weight of your arms?

          • 4 weeks ago
            Anonymous

            Always. The bar is 20kg and is included in the weight quoted. The other guy is trolling you

        • 4 weeks ago
          Anonymous

          you should probably be more blackpilled about your deadlift matching your squat

  5. 4 weeks ago
    Anonymous

    Bench: 70kg 5x3
    OHP: 41kg 5x3
    Deadlift: 100kg 5x3
    Bent over row: 82.5kg 5x3
    Zercher: 80kg 5x3

    Should I rope?

    • 4 weeks ago
      Anonymous

      Why is your bench so weak?

      • 4 weeks ago
        Anonymous

        Everything’s pretty weak except my row I think, but to be fair I haven’t been doing bench for as long as my other lifts. I started bench like 7 months ago and have had to take brakes due to wrist pain

  6. 4 weeks ago
    Anonymous

    rate my stats

    125 lbs bench press for reps
    95 lbs ohp for reps
    85 lbs squat
    i dont deadlift

    ive been working out pretty consistently for 2 months but my diet is kinda shit

    • 4 weeks ago
      Anonymous

      Garbage. In two months you can't even squat a plate? The fuck are you doing

      • 4 weeks ago
        Anonymous

        i had an accident as a kid and my knees are kind of fucked up

        • 4 weeks ago
          Anonymous

          Then you should end yourself

        • 4 weeks ago
          Anonymous

          Don’t make excuses. Diet, get on a program, throw some headphones on and fucking lift with a purpose.

        • 4 weeks ago
          Anonymous

          Nah you just have to work on them. Kneesovertoes on YouTube

  7. 4 weeks ago
    Anonymous

    10lbs ohp
    20lbs bench
    12lbs squat (bad knees)
    35lbs deadlift

  8. 4 weeks ago
    Anonymous

    Try a deload, I couldn’t break 85lb for awhile. I went down and corrected my form a bit and just hit 95lb 3x5

  9. 4 weeks ago
    Anonymous

    Pump up your volume, do accessory work

  10. 4 weeks ago
    Anonymous

    >tfw can finally OHP 115 for reps again
    this lift takes so fucking long to see gains in

  11. 4 weeks ago
    Anonymous

    train abs

  12. 4 weeks ago
    Anonymous

    I've been struggling to increase my bench. Got to 70kg about three months ago, could barely do 5 reps. Tried going back and forth to 80kg, some workouts could do a full set (5 reps), some workouts I had my triceps fail on me and had to ask for gym jannies to bail me out. No deficit in nutrition/rest, but those times I did the full sets were always at the limit, always nearly failing. The number of reps I could do on 70kg obviously increased, I think I can do 7 or 8 now

    Yesterday I benched 75kg, same shit, 5 reps, always to the limit, yesterday nearly failed again, shit was amazing and I was dizzy when I got up. So what's best for increasing strength, these kinds of workouts where you go to the limit, high weight, or lowering the weight a little and doing higher reps? Powershitters all say the former, but hasnt my strength gains been a little slow if I can only bench 5kg more (thats total by the way not per side, im using the kid platelets) after 3 months?

    • 4 weeks ago
      Anonymous

      How many sets do you usually do?

    • 4 weeks ago
      Anonymous

      i could post the pubmed links but im high off my ass and too lazy to actually do so
      if youre willing to believe me then

      >1-2 reps before full failure is the goldilock zone
      >goldilock zone should be ahieved by each muscle around 6-15 times a week depending on experience

      Basically getting your muscles to that zone is supposedly not only enough to cause damage to muscle fibers and trigger growth,

      This is assuming your macros are on point and youre currently in a good caloric enviroment for growth in terms of calories, carbs and protein.

      This is what will trigger growth.

      Now heres some extra details becaue we do have different types of muscle fibers in our muscles and each need to be targeted slightly differently.

      I dont remember too much and you can probably google for a better explanation but one is an explosive type while the other is more made for endurance.

      Therefore i always do a couple heavy sets to almost failure before i do one or 2 of the last set on whatever leg exercise im doing on a lighter weight with more reps, also to the goldilock zone.

      • 4 weeks ago
        Anonymous

        >Basically getting your muscles to that zone is supposedly not only enough to cause damage to muscle fibers and trigger growth,

        meant to say it is good enough dont why i put an "not" there

  13. 4 weeks ago
    Anonymous

    Work the ohp with dumbbells and make sure that both arms are following the same path. A big reason people are weak in the ohp are because of poor mechanics.

  14. 4 weeks ago
    Anonymous

    >can do 4x5 of 105 lbs
    >fail on 5th set
    >haven't progressed for a month

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