first day of OHP can barely do 3x5 30kg WHAT THE FUCK

>>39994346
The Press™ is a high-tier lift and will be hard.

>>39994346
OHP is meant to be light.

You aren't alone. Make sure to develop them shoulders and don't stop trying.

>>39994346
yeah, OHP is a bitch.
Last time I did it for 3x5 I could do 55kg (not even lmoa1pl8) and one big guy (for you) actually gave me props for it.

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I just started lifting and my PT had me doing 2x10/1x15 for last set with a pair of 4kg dumbbells. It wrecked my shit by the end of it, so I guess don't feel bad about 30kg.

How to the Press without hurting lower back? Asking for a friend.

>>39994346
>first day of OHP
>can barely do 3x5 30kg
>WHAT THE FUCK

You a tall brah?

I used to OHP 135 no problem, then I got an injury and took a whole year off. Just started lifting again and my OHP is at 60lbs for 4x8.

Gonna be a long long road ahead for me...

>>39994513
Flex abs. Don't lean back 100 degrees.

>>39994519
1.85m why? is it harder for taller people?

>>39994684
more pull from gravity compared to small men

>used to do 60kg when started lifting, but stopped after changing routines
>recently added OHP to my current routine
>barely 3x3 with 40kg

wew

Though I remember that it was slow and tedious as fuck back then.

>>39994684

i'm 195/198cm

the longer the wingspan the harder the lift

>>39994346
Thats ok, like 50 kg bench or bw squat or 2pl8 dl, its fine

>>39994709
>Though I remember that it was slow and tedious as fuck back then.

Worst fucking lift to progress on, I swear...

I even bought myself microplates specifically for it.

>>39994346

Don't feel too bad. When I started ss i couldn't even ohp the fucking bar.

Took me a solid 6 months of lifting to hit a 1plate OHP

Just work hard and stay focused

>>39994513
Flex glutes hard and keep the bar path straight

>>39994731
As did I. I'm on the Texas method with a focus on The Press l™ and the progression is brutally slow. I look online and see people The Press™ing sometimes in excess of 80kg like it's nothing. My current PR is 143lbs 5RM (65kg) and I suspect that's shit.

>OHP
Do you mean The Press?

>>39994496
Dump that PT.

>>39994533
>>39995141
ty

>>39994394
>OHP is meant to be light.
What?
>>39994709
THis is why kids shouldnt make their own routines.

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>>39995155

>>39995144
See this all the time, people press like its nothing. The fuck is wrong with us? Is it form?

>>39994731
>>39995144
>microplates

I mean whatever works and it's your money, but you can get the same progress just adding reps instead/programming smarter.

>step aside while I add my faggy little 1.25 lb to each side, I'm a serious strength athlete gentlemen

>>39995520
Shoulder flexibility can make a big difference.

>>39994513
>chest up, elbows in front of the bar ever so slightly
>squeeze glutes and core
>practice keeping the weight at lockout for a brief 3-5 count on your last rep
helps you press in a straight line while completely upright

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> go up 2.5kg
> think "oh it's fine, it's not much weight increase"
> fail my first or second set, still meant to do another

EVERY TIME

>ohp consistently for about a year starting from skelly
>achieve 1pl8 1rm
>stop for 6 months, doing other shoulder stuff
>do it randomly one day, hit a double with old 1rm
>stop for another 6 months, gained good mass during this time
>try it again and hit an easy triple

Reminder that OHP is heavily correlated with upper body mass in general. Do your accessories lads.

>>39995946
What other shoulder stuff and upper body accessories were you doing over those 12 months? Thanks for posting your anecdote

>>39994707
I see what you are saying, but you are wrong. Gravity has the same pull everywhere on earth (besides small variations due to altitude or density of ground beneath.) Tall people do more work since they push the same amount of weight for a longer distance.

>>39995938
Quit benching, quit db pressing

OHP 3x/week
6 sets per workout
Every set to 1 rep short of a grind rep, adjust weight as needed over the session as you fatigue
On the 6th set when you approach your grind rep, start adding leg drive to make it a push press for AMRAP, then on your last push press rep hold it in the locked out position for a long ass time

After that do several sets of dips

THIS is the INTENSITY required for the PRESS

>>39996186
The Press™ is a demanding mistress indeed

you do the press long and hard enough inevitably you fuck up your upper back

>>39996214
I am GRATEFUL for the OPPORTUNITY to PLEASE her

>>39996244
Avoiding the grinding reps is the key here, I feel

>another one embarks on the long road to a decent OHP

welcome to hell, my brother. Took me 1.5 years to hit 1pl8. I hit 105 in six weeks.

Fuck squats, fuck bench, fuck deadlifts


physically hoisting 40+ kilos over your head is the most manly thing you'll be doing at the gym

>>39996244
it's that the form inevitably fails when you start movign decent weight.

There is no single person that moves 135 on OHP for the first time with good form, and the progression upward from there is so slow that the number of times you're lifting with poor back posture greatly increases.

>>39995847
Spill the beans, guy.

daily reminder telling someone how much you bp/ohp/diddly is worthless without knowing how tall they are or their weight.

a 70kg 185cm individual pressing more than 47,5kg/105lbs is intermediate.

an 90kg manlet pressing 60kg is barely above novice and weaker than the 47,5kg press compared.

>>39996404
Manlets generally weight LESS than tall guys though...

>>39996377
Before stretching for mobility I had to use force to get my hands directly above my head in a locked out position. When it's supposed to be as easy as extending arms in front of you like a hug.

>>39996346
>40kils

Body weight or you're bitch, kid

>>39996487
>+

Lift since 3 years.

>Still haven't reached 2 plate.

I'm on 1 3/4 lmao plate. Will it ever end?

>Try OHP first time
>Do 5 pretty easy at 20kg
>Try 30kg
>CANT EVEN UNRACK
>try again next time I go gym after doing more pressups
>Do 25kg

feels good

>>39994513
You may actually have poor shoulder mobility, which is common.
Go to 4:40 on this video
https://www.youtube.com/watch?v=IKc6hwPvsHg

When you're lifting the bar directly overhead, you might be compensating for poor shoulder mobility by arching your lower back. Try the mobility tests in the video and see if any of the symptoms apply to you.