OHP

>>42213364
125 lb 1RM as a 170 lb skelly
I mix up my rep ranges on OHP all the time, so I haven't failed to progress yet.

IDK but I try to stick to higher rep ranges because of shoulder issues that hurt when I go heavy, but I try to do bigger volume.

Any rear delt stuff like read delt raises or face pulls, I love the way that big rear delts look and want them for myself too.

I got up to 140x5 but now I'm down to 130x4 after cutting

>>42213364
Got to 145x4 and 155x1 and having a really tough time getting more than that.

Bench is stalled as well. I'm adding more chest and shoulder work.

>>42213399
This but as a 5'8 built fat manlet. Same weight.

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>>42213364

>>42213364
90lb

t. one month in

>>42213364
155lb 1rm strict press and 130 for 6 strict at 200lb bw
85lb per hand db seated presses for around 5 reps

i broke my 130 plateau by bulking and training shoulders once to twice a week

i believe they respond to a mixture of both, but i never fatigue on shoulders (i might not be training them enough

and for nice looking delts i would say do your lateral raises and upright rows, fuck doing rear delts tho, hard as shit and never change for me.

>>42213364
60kg for 3 reps

I did lateral raises to help moi..

Was 190x2 strict, took a break from the gym, currently 140x3

Rising pretty steadily though

100 for 10 reps recently

Haven't had a plateau yet

Shoulders respond best to high frequency training

Lateral raises are the BEST I highly recommend it to anyone having trouble with OHP

65 per hand standing dumbbell OHP. About 4 reps. That's a total of 130, which isn't bad!

>>42213471
Literally how... what's your routine? I've been one month in but max I could do was 50lbs/8reps

>>42213364
1 pl8 (60 kg/132 lbs) x 3
You progress with volume. I find RM calculations on the anterior delt pretty hard to make. 5RM is not 87% of the 1RM and 12RM is definitively not 67% of 1RM. Despite the general rule "small muscle, high reps" I personally find deltoids fatiguing pretty fast. With the barbell I tend to prefer 1-repping with the clean and press or 5-repping with OHP. With dumbbells, seated shoulder press is in the 5~8 rep range.
I don't and I won't do any behind-the-neck variant. I've seen roiding faggots using a smith machine to perform a one-arm behind-then-neck press. It may be less troublesome, or it may be useless gimmick. I won't know since I won't ever touch the smith machine in my life.

>>42213521
>Lateral raises
not exactly the same delts.. an incline db bench would make more sense tbqh. doing both won't hurt obviously

>>42213364
>go-to
Fuck that. You don't need isolation for shoulders, I got my ohp to 210 with 0.0 isolation work.

You just need to do volume and frequency and try harder.

Btw I prefer behind the neck press nowadays

>>42213364
I'm stalled at 90lbs right now

For reference I only weigh 105lbs

>>42214053
>I only weigh 105lbs
are you a girl (female) or a girl (male)?

Been stuck at 100lbs for literally 4 months. I've tried adding more volume at a lower weight after my sets. Sometimes I even regress on some workouts and have to deload. All my other lifts are going up steady. My body weight has gone up a good 20lbs but ohp ain't budging lel.

I'm convinced it's probably a form issue.

Is it okay to do OHPs and bench presses on the same day?

>>42213364
5'10 135lbs
160lbs of The Press for 3 reps.

>>42214114
Yes. It's pretty common. It's the standard in a PPL too.

>>42213365
most recently did 145 lbs 3x5 and 1RM'd about a month ago and hit 170 lbs

I want to start doing OHP but am scared I'm going to rip my shoulders out of their sockets. How to do/increase weight without fucking my shit up?

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>>42214177
it is mechanically impossible for that to happen

0 because my shoulder is fucked and I'm scared of making it worse

>>42213866
>I don't and I won't do any behind-the-neck variant
you should it burns like a motherfucker

i do, ohp, seated behind the back, lat raises, upright row, seated dumbbell press

gunna add lat cable raises soon too

>>42213364
I used to do 130 for reps. Amount of struggle I've gone trough to OHP 1pl8 is unbelievable.
I do split now

I will just say you are a fucking retard if you use the same intensity and volume all the time and wonder why you cant do more.

20kg.

>>42213364
135lbs for 6 reps and usually do it 3 sets
ive been lifting for 1.8 months

>>42214299
meant to say 1.8 years my bad kek

>>42213484
Same.

>>42213364
50 kg / 110 lbs x 4
want to get it x5 next workout

>>42213364
i hit 160 for 5, and then i stopped doing heavy ohp and do 65 pound Bradford Presses for 3-4xF and my delts have gotten juicy, also lat raises with impeccable form are the go to

>>42214114
i always do ohp afer bench on push days

>>42214385
>>42214128
>>42214114
never gunna make it

>>42213364
135x2, 4 months in. 6'3 188

Imo OHP is not a good shoulder excercise for hypertrophy/bodybuilding, if you want big shoulders Lateral raises are your best bet

>>42213959

>Btw I prefer behind the neck press nowadays

YES.

A superior and yet often demonized overhead lift that does way more for strength, size and overall health of all three heads of the deltoids than any other.

I replaced OHP entirely with BTNP.

>Stuck at 111 lbs OHP for months
>Train OHP 3x a week, always prioritize it over bench
>Say "fuck it" and tell myself I'm going to take as much time as I need to get the volume to break this plateau
>End up doing triples, doubles, and singles with 5-10 minutes rest between sets for like 2 hours
>Get a bad case of tendonitis
>Still stalled

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>>42214526


posted in the wrong thread because i'm a retard

>>42214267
BTN is simply not worth it considering the risks, at least for me. There's nothing really magical revolving around BTN. It's risky. I prefer to target all my delts and my rotator cuffs with safer individual exercises. I don't have any mobility issues but I want to be sure to proceed like this. Yeah I could use a very wide grip ("Klokov does them that way"). Yeah I could warm up, adopt proper form and so on. Still too risky. Once shoulders are gone, they're gone. Even with wide grip and perfect form, supraspinatus will impinge in the subacromial area at least. No, it won't just "highlight pre-existing shoulder problems" as the mantra spread by the (absolutely reputable) Thibaudeau says. You will need to recover from this strain, additionally to the recover needed because of the exercise per se.
I see you do upright rows as well. Hopefully you're not doing it with a narrow grip. Best of luck to you. Maybe switch to lat raises sometimes.

>>42214430
You need some delts too; you may need it even more if you don't have wide shoulders or if you are the stereotypical skinnyfat.

>>42214396
Nice meme.

>>42214430
Why not both

>>42214503
111 lbs 5RM*

stuck on the empty bar desu (~1 month, 140lbs, 5'7" female). started empty on everything and bench hasn't stalled at all so far (70 now, adding 5 every time) but this I had to drop to 40, now back where I was. I'm guessing I just need longer rest times (I can do like, three sets) and to wait for my bench to go higher. also it's impossible to actually rest the bar on my shoulders so that may be tiring me. sux tho

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>>42214564
it amazes me how women are so fuckin weak

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>>42214576

>>42213364
been doing 25 rep of 80s. Lol probably should increase the weight its a fun excercise.

>>42214536
not a meme, its retarded to do bench and ohp on the same day and if you're doing incline bench with them aswell, wowee don't think you could get more retarded

>>42214114
Why not? Just be smart about it. If you train the big four and do an upper lower split (PPL is for fags) then you'd have a bench focused upper day with ohp as supplemental work and a ohp focused day with bench as supplemental

I find cutting volume by ~50% and intensity by ~5-10% for the supplemental lift to be a good way to go.

ex:
Upper Day 1:
>Bench 5x10@65%
>OHP 3x10@60%
>Some sort of horizontal row
>tricep / shoulder isolation to work on weak points

Upper Day 2:
>OHP 5x10@65%
>Bench 3x10@60%
>some sort of vertical 'row' (do some fucking chins)
>tricep / shoulder isolation to work on weak points

>>42214656
Explain how it's retarded.

>>42214656
Ok, champion, your memetic contrarian opinion has been duly noted in the DYEL annals. Have a nice day!

>>42214663
inb4 brosplit or "shoulders on leg day"
I'm calling it

are triceps the first muscle that should be gassed in the OHP? They mainly do the lift

>>42214695
It'll be whatever your weakest muscle in the chain is. If it's your triceps than that's what it is. Why worry about should?

>>42214695
are you sure you're using a wide enough grip?

>>42213364
225 max at 162 lbs

>>42214660
PPL may be for fags but you bench 5x10 and thats for literal retards.

>>42214564
You can lift with me bby desu.

>>42214663
>>42214692
>>42214670
because you want to do either as the first exercise of the session, and if you're doing both you obviously can't

not my fault you retards need a routine written for you that you follow blindly

>>42214763
>he doesn't do hypertrophy work

how's your first week of starting strength going there champ?

>>42213364
Just started lifting did 3x5 at 88lbs

>>42214802
>I'm retarded and I make assumptions.
Ah, another clear case of Dunning–Kruger effect. Mystery solved.

>>42214834

Not that guy but he's right, OHP and bench press are both core lifts that work out a huge amount of muscle groups. You're not given the optimum for whatever lift isn't the first.
I'd feel totally fucked if I did both lifts in one session, and not in a good way. Don't you?

>>42213364
160 for my one rep max with no bounce.

>>42214937
If you don't feel fucked you're not pushing yourself hard enough ;) When I started my OHP was 40kg for 5 reps, got it up to 60kg pretty quick and I always did it on the same day as bench. I don't do that anymore, but it worked.

>>42214987
You got noob gains when you started lifting? Shocker!

>>42213364
Went from 135lbs to 175lbs in 6 days doing Bugenhagen style lifting.

>>42214733
So you're an elite strength athlete huh? Gonna need proof on that

>>42213364
60kg at 85kg is my best
I am super stuck though, mainly cause I don't actually train ohp at all

Benched 95kg the other day, which is nice I guess.

Means I'm probably benching with my shoulders too much, doesn't it?

>>42215028
It still continued to increase over 60kg, sure the rate of increase slowed but it didn't stop. It may not be the most efficient method but it worked in my experience

>>42214564
do more volume

>>42215048
Not him, but body weight has very little impact on OHP, and on top of that those strength standards are heavily skewed.

I know tons of people that have hit "intermediate" within a couple of months of lifting - myself included, yet it supposedly takes a year...

785 5x3

>>42215138
>785g*

mb

>>42213364
>155lbs 1RM
>150lbs BW
WHO 1xBW OHP HERE?

>>42215127
You have to realize that 225 is world class for that bodyweight.
>very little impact
Wrong. When you get closer to 2pl8 you'll realize how ridiculous it sounds

>>42215291
I'm not the guy claiming 225 @ 162, but consider that form is a major factor here. If he's doing a clean and press instead of a strict press (as was done in the olympics until 1972), then 225 @ 162 is very believable—the world record at 75 kg bodyweight is 166.5 kg.

>>42215175
I'm 5 pounds away and I have been for a while feelsbadman. Close to getting 3x BW deadlift though.

>>42213364
120 x 3

I like doing heavy presses, then lighter drop sets.

About five months in. Tomorrow working set is 140 for 1x5. Wish me luck brehs. Texas method

>>42213364
95 on a good day with 3 scoops of pre, 10 hours of sleep and finding out a high school bully died. I can pull 2pl8 but can't get to fucking 1pl8 ohp. I started at 50 and got this far but still

>>42214937
>Not that guy but he's right
Oh yeah, definitively not that guy. Better train only one compound per session, right? Brosplits are the ultimate way to succeed, mmh? On a PPL you can't alternate bench and OHP in Push days' exercise ordering, mmh? God forbids training incline bench and OHP in the same session, they train the same muscles but in a twisted different dimension, such that only fatigue is shared. On the next Push day, eventually starting with OHP, you'll feel really untrained in the upper pecs and anterior delts department.
Yeah. Awesome. gg.

>>42213866
You get a much deeper stretch with btn variants, don't be stubborn work in all reasonable rom. Doesn't have to be Smith machine

>>42213959
>Not even bodyweight
Kek boardshits strikes again

BTW 210 isn't actually that great an ohp

>>42215631
I've put up 220 I said 210 before isolations

What's your ohp baby girl? Bodyweight metrics are for manlets

130 for 3 reps. I'm 143 lb manlet.

>>42213364
55lbs x 5
I'm 160lbs
this shit is hard

>>42213364
120 3x6

i only go down to my chin, not to my collar bone.

>>42214114
I don't like it, do like a db variant instead of the barbell lift to shift focus. Bench and ohp both use a ton of triceps and front delt, using dbs will allow you to use slightly less triceps and front delt, both db bench and db ohp (still lots of front delt but more lateral delt as well as less triceps dependant)

>>42213364
Everything responds better to higher frequency, but one must be cautious of overtraining. In terms of low weight/high reps vs high weight/low reps, as a rule of thumb any push exercise (including squats) responds best to low weight/high reps, while pull exercises (including deads) respond best to high weight/low reps. That doesn't mean you should never go heavy for pushes or light for pulls, just that the emphasis (how you predominantly train each) should be different. This makes sense from an evolutionary biology standpoint, as most pushes performed by our ancestors would usually never be greater than your bodyweight and some (such as OHP) would be decidedly less than your BW. Conversely, pulls (such as pull-ups or deads) could frequently be your bodyweight or greater. Training effectively means training in the way that your body responds best to, which means undrstanding the evolutionary adaptations of the body and playing to their respective strengths.

>>42215291
>omg it's an "elite" lift!
>omg it's literally a WORLD CLASS LIFT!

Okay, so I just went to look this up since you obviously don't know what the fuck you're talking about. The lift is "advanced": "The lifter has taken a consistent and structured approach to strength training and dieting for multiple years. At this level, the individual is among the strongest in an average commercial gym. "

Multiple years of trying hard is really that unbelievable to you?

>>42215641
195 at 220

Not great I know but doesn't make yours any less unimpressive.

>>42213364
About 5 weeks in 75lbs 5x5.

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>>42215613

>>42213444
Try alternating 5x5 OHP one day and 5x5 Bench the next

Helped me

>>42214536
You get mild inflammation if you're fucking your tendons up. It will be pretty noticable, and will get worse as you accrue more damage. You're not just gonna be pressing and suddenly TOO MUCH TENDON IS CHEWED THROUGH GG

Stop being a fucking pussy

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I just started doing OHP after like 5 years of lifting. Bad shoulder and always avoided it.

1RM 145, 5x5 125.

155lbs BW, 5' 7".

Flat bench 1RM is 245.

FGM.

>>42215681
https://youtu.be/kkkPYh-2YLg
That is me at 10lbs less than you pressing 15lbs more at 7 months lifting. Fuck off kid

>>42215653
>sorry i lifted your bursting bubble, people who can't accept they're wrong will never make it like i said the very first time
no need to delete this to repost this piece of text (linking you to a previous post) to post the shopped image alone. Overall pretty pathetic. Another lifter wrecked by his ego and his baseless assumptions, right.

>>42215747
>Another lifter wrecked by his ego and his baseless assumptions, right.
yes you are, you're not as smart as you think sweety, no need to try to overcompensate on an anonymous board for your irl shortcomings

>>42215737
Stay mad. 210 is shit, when you hit 275 call me and I'll be impressed with you

I can do 125lbs for 5 reps. Is it possible to get it to 135 lbs for at least 3 reps in one month?

>>42215765
I see you're here to spout your inner sense of failure arguing randomly with anonymous strangers. You stepped in a thread calling for "retardation" on one of the most used routine schemes (for intermediates and upper intermediates too), such as PPL. You've failed to detail how this could hamper progress and simply made baseless assumption on probably because of some idiotic routine you once saw. Yet 100% of your arguments are either rhetorical fallacies (as detailed in >>42215613 ) or namecalling.
Sucks to be you.

>>42215737
Show us those plates, looks nothing like 210.

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>>42215819
Have you ever walked into the gym?

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>been lifting for five months now
>can only do 90lbs for 5x5
ahahahaha the absolute state of me lads

>>42215862
Not in burgerclap land.

>>42214812
>Using bench press for hypertrophy
Keep sending the memes my way friendo

>>42213364
180 lbs PR today. Fell from the 200 of 3 years ago.next week hopefully 185.


I had forgotten that my style of OHP was to start with 1 rep with the bar, than load to my 1RM and lift, then work my way down.

So I will try this next week to see if I can break my weakness

>>42215048
Not one to get friends to record in gym but tomorrow is push day so if you see a new OHP thread tomorrow or if this one is still up I'll post in it. Hopefully it'll be a good day and I won't fail.

Would you rather have the anterior deltoid hypertrophy (lel, such hypertrophy) of someone who OHPs 3 pl8s (but w/o real OHP strength) or the actual strength to OHP 3pl8s (but no one will ever be able to suspect you're such efficient in lifting weights with your shoulders)?

>>42215943
>the actual strength to OHP 3pl8s

Do you realize how much stronger you'd be in comparison to the average person? You could literally lift a DYEL over your fucking head.

>>42215956
>You could literally lift an american DYEL over your fucking head.
ftfy

Whats the /fit/ perspective on doing a very slight knee bend and push for the OHP?

Is that just faking it?

>so much easier tho

>>42215985
That's a push press friend. If you have to use it to grind out your last 2 reps at the end of your 5x5 it's forgiveable though.

>>42215985
>push press vs OHP
once you're past a certain level you'll see almost anyone taking advantage of some leg drive for the very first portion of the lift. It's not cheating unless you're exaggerating it and I'd say it's ok if you use it to meet a certain volume.

>>42215956
Doesn't the average man weigh like 170ish? 315lb OHP is amazing imo and I recently got 225 1rm. I can lift my wife over my head

everyone itt start using suicide grip

>>42215862
>>42215737
>when I improve my ohp by another 145lbs, I'll still look like I don't lift
what's the fucking point

I do klokov presses instead. kills all parts of the shoulder which nothing else seems to do and is great for the shoulders if you do it properly. the form is also easier due to your head not getting in the way.

>>42215997
>>42216015

Alright good thats pretty mich exactly how i've been using it. Always felt guilty after that 5th rep though

By pressing heavy loads

>>42216057
I press heavy loads in you mum

>>42216065
n1

>>42216019
watched a dude do these with 5lb eah side

so stupid

is db shoulder press the same?

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>>42213364
ITT: everybody posts their "OHP" stats with regards to their little 8 inch ROM bullshit where they start with the bar at eye level and press it over their CHEST, and not their HEAD.

>>42213364
3rd week on an LP and I press 125lbs x5 @ 190lbs

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>>42216024
Yeah why even try

>>42215613
what are your stats flim flam

>>42216269
those traps are absolutely ridiculous
is your program composed of 80% rack pulls?

>>42216319
Nah just the pose.

And a few 600lb deadlifts coupled with good lighting

>>42216319
you're talking to roidshorts brah

>>42216373
>600lb deadlifts

its oft said 600 is the limit of natty but I gotta ask... natty?

>>42213922
>he thinks there are 3 different deltoid muscles

>>42214116
5'11 135lbs
65lb of The Press for 5 reps

What are your secrets

>>42214692
What's wrong with shoulders on leg day

>>42214695
Your triceps should not be the primary movers, but they probably are the weakest muscles involved

>How did you break your plateau?
>implying

>>42215127
>body weight has very little impact on OHP
dumbest thing I've read all day and I've been browsing this board for at least an hour now

>>42215462
lurk more. everybody here is talking about strict presses and there's no special technique involved.

>>42213364
I was plateaued for a month or two on my OHP. I figured the problem was my bar path, I was deviating from a 90 degree bar path. My best advice is to just focus on form and bar path and try it again.

>>42216501
so which muscles are the primary movers and where can I read aboot this?

>>42216539
I think the lift should begin with your upper chest and anterior delts, then your triceps take over, and once the bar is high enough you shove your head though your arms and your upper back completes the lift.
Usually my triceps give out first, but my upper back will be the most sore at the end of the day. I'm no expert but I can press bodyweight at 215lbs.

>>42213455
lmao you are def not "builtfat"

>>42213474
You actually press 40lbs more with dbs? Im pretty sure theres something off with your form, that sounds unbelievable

>>42215661
I use dumbbells for everything, all the time. They seem way better. Standing ohp, bench, double suitcase squats... dbs are the way to go!

>>42216764
except dumbbells allow your wrists and arms to rotate freely and independently
it takes concentration and a bit of strength every rep just to keep your form steady and prevent every rep from becoming hammer form

>>42213669
Not him but I'm hovering around 80lbs, also a month in. Be REALLY fucking good about getting your head under the bar once you've pushed it high enough

My ohp was weak as fuck forever. I'd struggle with 115lb for 8 reps. Never go anywhere. Then all of a sudden it jumped to 135. If you are absolutely exploding up on each rep you're not going to be getting the most out of it. Start with the bar. And launch the shit each rep. Then work your way up to your working set. Slow down, then boom explode out. Even if it's heavy try your best. It feels like it unlocked hidden muscle fibers or some shit because I got strong as fuck the next week. Now I'm at 150x5.

>>42215943
Actually a tough choice. Sick delts alone wouldnt cut it, especially if my arms stay dyel id look comically, so id probably take the 3pl8 press

>>42216528
go look at the history of the lift, dumbshit.
"Other variations of the overhead press are...Olympic press (clean and press): lift used in Olympic Weightlifting, consists of a clean, then pressing with no lower body movement, such as in the Push press. Discontinued after 1972 Olympics due to inconsistent judging criteria (such as should the lifter be allowed to bend backwards slightly when pressing, should a leg drive be allowed)."

>>42213364
155x5. Just trying my best here. I broke my plateau just by de-loading by 10% and then working my way back up 5lbs at a time, but I realize this won't work for everyone.

I am one and a half months into GSLP and I started OHP at 45lb. Now I am at 80lb and wondering what accessories I should do to help. I've been doing lateral raises, facepulls and dumbell OHP.

Anything else?

>>42213364
>tfw gym doesn't allow me to OHP in the squat rack anymore
>tfw nowhere to OHP
>tfw don't know how to clean

It hurts

5'10 176lbs
200 pound OHP
Shoulders are my specialty

>>42213364
>How much do you Press, /fit/?
5x70kg push press, it's better than press

>How did you break your plateau?
did some core work

>Do you believe shoulders respond best to high or low frequency training?
it is now overwhelmingly clear that high frequency is the correct answer, although one should not that OHP trains not only shoulders and is a lot of fun when done for intensity

>What's your go-to isolation exercise for juicy delts?
consensus has been lat raise for a long time

>>42216697
I've seen someone like this before, couldn't push 135 too well but gets 80lb DBs up pretty easily. I'm not sure what it is, honestly

>>42216479
nothing, he's just upset that his OHP is sub 1pl8

>>42215613
The point of training OHP separately is that you can progress on both OHP and bench with a heavier weight. My OHP is 10-15lbs weaker after I've done bench, so I'm not training at my true 5RM if I do it afterward. Alternating the two could be possible, but I've found better progression on both lifts by just training them on separate days. To add on, if you were to train OHP and then incline bench, you'd only be down about 5-10 lbs. Incline bench isn't even one of the "main" compound lifts, I don't know why you used that as an example. Plus, if you trained incline and OHP on separate days, that wouldn't be an issue.
I don't know why you're so mad about someone else suggesting that OHPing on a separate day is better. Try it out, maybe. Enjoy adding 15 lbs onto your OHP max

>>42216447
Push press the weight and call it a strict press, laddie

>>42214503
kek, I'm sorry that happened anon
Try adding in close grip bench or something, that might help
One thing that definitely helped me get to 135x5 was OHPing 2x a week, rep scheme 1x5 at 75%, 1x3 at 85%, and 1x1 at 90-95% (% of 1rm of course). Didn't do a whole lot of accessories for it
I've also heard good things about smolov jr. for OHP, believe it or not. It'll only exacerbate your tendonitis if you do it now but you could always try it out

>>42215693
I only lift heavy bench and heavy OHP once a week each, and I do volume on the off days.

I normally do 3x10 on the alternate days, maybe switch that to 5x5 for a while? Seems like a good idea, I already do that with some of my other lifts.

>>42215906
>Sort of this?

>>42213364
I do 22.5kg dumbbells for reps. Once I get to 30kg dbs, it should be approx similar to 1plate. I don't really have plateaus yet because still on newbie gains, third week in now, and increasing the dbs weight every week. No idea on best frequency - my shoulders get done twice per week, which is about right for my recovery rate. Isolate with db lateral raises. Also rear delt hit with face pulls, and I guess the front with incline db bench.

>>42215674
No, it's not you fucking retard. 2pl8 OHP at 162 lbs is an elite lift. Advanced at 162 lbs is 170. If the original commenter claimed he lifted 170 at 162 lb bw that would be believable. 2pl8 at 162 is not.

>>42213959

You forgot to mention that 210lbs is still sub bodyweight for you, and that you blasted gear to get it.

>>42214536
BTN really isn't dangerous, it's mostly bro science. It's a staple for classic bodybuilding and strength training, and even Arnie recommends it.

52.5kg x 3
85kg 3x5 bench
Stopped doing ohp for a few months for some reason and I got weaker. Probably could be at 1pl8 now.

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>>42218625
OHP is my best lift
1pl8 for 4 reps, 5'10 160

>>42218676
what app/site is this?

>>42213364
>hurt shoulder at job
>can't bench ever again
>can ohp for some reason
>finally at 1.5 pl8 ohp

I can do push-ups and flys though. Not the same.

>>42218687
symmetricstrength.com

>>42218706
It's probably the way you do it. Close grip or wide grip-elbows out?

Bench close grips, my man.

>>42216420
There are actually 4

>>42214494
important question, since you do BTNP so much

you really have to squeeze your ass while doing these, correct? also, how do you stretch shoulder muscles beforehand to avoid injury?

>>42214114
Yes but switch between volume and intensity, don't go trying to set PRs on both lifts in the same day.

>>42214660
Probably one of the worst routines I've seen this summer, keep it up /fit/

>>42216479
Pretty much everything. Squats and deadlifts are the most overall fatiguing compounds. If you place them first, OHP performance will be hampered because of it. And on top of it, you won't have already trained OHP-related muscles, so the clavicular head of pectoralis major and the anterior deltoids won't receive the same volume and stimulus they would have at least received with some incline bench.
I see people placing upper body compounds after squats all the time. If you're a beginner it's ok. If you're past intermediate the only excuse is that you don't have time and you have to superset really badly. Still every guy who does that knows they are just doing maintenance/slowing down their progression.
There are hormonal considerations too but that would be too long to post.
>>42217878
That's not really how it works. You don't push each day to be an heavy day for all your lifts. You don't have to do it and you don't want to do it. This doesn't mean that your OHP isn't progressing on the push day you're training the same muscles with incline bench first. On the push day you're training OHP first you'll enjoy your "10-15 lbs stronger" OHP.
Bench is one of the main compound lifts and incline is one of the main variants. Probably the most common bench variant. Probably the most useful too. I explicitly mentioned it since it has explicitly been considered by contrarian anon in his asinine comment here >>42214656 .
I ain't mad at anything, Contrarian anon is the DYEL who stepped in the thread ( here >>42214396 ) to teach everyone how a common PPL scheme doesn't train shoulders, resorting to any kind of namecalling and rhetorical fallacies from his very first comment.

>>42214660
please use a pre-made routine and don't attempt to craft one again for at least a couple of years.

181 (82.5kg) strict for 5. My goal is a 1rm of 100kg, ive got 97.5kg before. I broke my plateaus by correcting my form and strengthening my lower back and abs. Pushing with your abs and your arms makes a fifference.

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>>42216159
This, some guy at my gym throws up around 100kg on OHP and does reps with it, the worst part is that he fucking only goes down to his forehead before he goes up again, The fucking idiot.
While im struggeling on 90kg x5...
And he thinks hes stronger than me fuck those guys baka

>>42219258
>181 (82.5kg)
*82.1 kg
Nice
>Pushing with your abs
wut
sure standing press requires stabilizers but it's not really like in squats or deadlifts
>>42219294
you're not competing with other gym-goers friendo

>>42219156
>>42219190

Literally a couple of sample workouts from the Juggernaut Method with OHP as an accessory.

Stay dumb I guess.

>>42219428
>Juggernaut Method
No, that's not even remotely resembling it. There are no traces of periodization (you probably don't even need) and rep ranges are all fucked up.

>>42219453
What part of: a couple of sample workouts escapes you?

Not like I'm going to write out the whole fucking program to explain to some random on a mongolian basketweaving forum that he can OHP and Bench in the same day as long as he isn't trying to give them equal priority.

175lb for 3 at 200lbs
I also do seated 80lb dumbbells for sets of 8

>>42218882

I do sets of weighted and pullups before I BTNP and I have generally good mobility anyway from years of overhead training.

They're actually more comfortable for me to do, with my proportions, than OHP. Much smoother, more stable lift under load.

And yes you should be activating those glutes in pretty much every single lift.

>>42218593
Sup manlet. See
>>42215737
Notice the date, 7 or so months into lifting obviously natty

>>42219474
>to explain
>he can OHP and Bench in the same day as long as he isn't trying to give them equal priority.
the goal is noble and agreeable. the method used to accomplish it is debatable.

160 lbs x 5 reps

>>42219536
>the method used to accomplish it is debatable.

I can't help people too dumb to differentiate between a plan for a couple of days and a full program.

The fact that I presented no mechanism for progressive overload should read as a clue and instead it seems that people have decided that any list of exercises is a program.

>>42214380

Seconded on Bradford pressing

Hit 175 in Hepburn on previous cycle. Added Bradfords as my pump and I think I have a shot at a 200lb OHP for reps soon

65 kg ohp, 85 kg pp
push press definately helps breaking a plateau. Also it doesn't work for me doing more OHP days. It works alot better if you have 1 week of resting for your shoulders. shoulders really don't like it to be forced

>>42219605
>no mechanism for progressive overload should read as a clue
the only mechanism up there is >>42214660
>cutting volume by ~50% and intensity by ~5-10%
which gives more than a clue about the fact a mechanism originally intended for periodization has been completely voided of its meaning.

>>42219663
>It works alot better if you have 1 week of resting for your shoulders
[X] DOUBT

>>42217730
Cut the fluff and do more sets of ohp

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>>42218623
>BTN really isn't dangerous, it's mostly bro science.
You fell for the ' "BTN is dangerous" is a meme ' meme.

>>42219700
I think you misunderstand (and I'm half convinced that you're trolling)

You've got days dedicated to: squat, bench, deadlift, ohp.

TJM provides no hard rules for accessory work but rather a bunch of options. This is because accessory / supplemental lifts are there to support the primary lift of the day (for which one uses the TJM protocol).

So on your bench day you do:
>Bench with TJM set / rep / intensity scheme
and then I've found that if one chooses to do OHP as their main supplemental lift on Bench day that doing about half the volume and a little less intensity than you would were you treating it as a primary lift allows you to get in more weekly overhead work without incurring too much fatigue. Likewise on your primary overhead pressing day you can bench but don't just be repeating your sets/reps/intensity from your primary bench day.

Again we're talking about accessory lifts which are not laid out in stone. They are left up to the individual lifter with some suggestions provided. I choose to do OHP as an accessory on bench days and vis versa because my time in the gym is limited and it allows me to get in more practice with the lifts that I actually care about. Someone else may decide that their bench accessories ought to be: weighted dips, dumbbell flies, incline, decline, work, whatever. Further they are free to manipulate the volume and intensity of their accessories to suit their goals (look at the sheer number of accessory templates for 5/3/1 and tell me this shit can only be one way or you're doing it wrong)

>How much do you Press, /fit/?
175x5 at 5'8", 175lbs

>How did you break your plateau?
I haven't really experienced a plateau except for when I cut 50 lbs and all of my lifts either stagnated or dropped. Since I've been eating regularly, it's started going up consistently again.

>Do you believe shoulders respond best to high or low frequency training?
I've found a mix of things needs to come into play. I do high intensity, low volume ohp (a 5/3/1 style pyramid), drop sets of lateral raises, medium intensity, high-ish volume incline bench (varies between 5x10 @ 60% 1RM or 5x5 @ 80% 1RM)

>What's your go-to isolation exercise for juicy delts?
See the above three exercises, they're all I've ever used besides the occasional arnold press for fun

>tfw OHP 60kg x5 plateau for a year

1 week training here so super noob, so far I have managed 27.5kg 8x4

Definitely pulled some stupid faces on the 7/8 rep.

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1pl8 for 12. At 185lbs bw.

>>42213455
built fat aka delusional fat

>>42213364
>How much do you Press, /fit/?
226lb (bw is 223)
>How did you break your plateau?
Learned how to do it properly, also pause OHP
>Do you believe shoulders respond best to high or low frequency training?
Doing both is the best, with different exercises.
>What's your go-to isolation exercise for juicy delts?
If isolation, then front raises and side raises are the best for me.

>>42213364
My last workout it was 6 reps for 5 sets with 132 lbs and still growing, wonder when I hit the plateau.

>>42219912
enjoy your impingement injury

110x6 for a 154lbs skeletal
can't seem to go more than 4 reps at 115
do side lat raise and facepulls for accessory work and occassionally rear delt raise for extra pump
>inb4 eat more

>>42213364
235lb at 204lb bodyweight.

40kg x 3 reps is my highest rn

Only done it on two sessions. 88lb. I'm 180lb kinda skinny. Love them though.

5'11

166 lbs

165lb press

Get on my mass to power ratio plebs.

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my go to weight is 145lbs for 3x5
i hit yesterday 150lbs for 4 reps
ohp is prolly my best lift

6', 178lbs

>>42220694
? reread the post you're quoting

>tfw squat 315 to 90 for days but can only do 2x5 105 on OHP before crapping out

>>42221428
70kg 1RM
60kx5

Can't seem to progress much, but so far I've found that lifting sets of 3-5 with long breaks is the best way to improve 1rm.

Also push press with more weight than you usualy OHP seems to help for me.

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>>42215673
Thanks anon, I learned something today :3

6'3" 215, 6'6" arm span

Push press 97.5 kg, Clean and press 77.5 kg (did it today but not fully happy with form), Strict press 75 kg. Next goal is 1.5pl8, main goal to hit 2 plate natty.

/fit/ always has really good numbers compared to what I see in the gym btw

>>42214114
Yeah though you'll never get a good idea of your OHP strength that way.

When I do OHP after bench + incline my shoulders are already pretty much at the brink of destruction so I'll do maybe 95lbs for 5 but when I do OHP first I'll pop out a 145x5

Am I retarded for doing OHP but not putting my head through the bar so that I get more work in my front delts?

I feel like I get enough rear delt work on pull days with wide-grip pullups, barbell rows, and facepulls so I don't bother putting my head through during the rep. It is harder though and drops like 20lbs off my sets.

>>42215797
Boardshorts presses like a billion and is on the delicious juice at this point, he's also not a very nice person but you can't really call him out on his lifts because they're all stupid high.

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>>42220272
That was comfy AF to watch

>>42215673
>as a rule of thumb any push exercise (including squats) responds best to low weight/high reps, while pull exercises (including deads) respond best to high weight/low reps
bullshit. The "rule of thumb" is bigger muscles -> low reps and smaller muscles -> high reps. Any distinction as per Push/Pull here is asinine.

155x5 and 110x15 for 3 sets. Never tried 1RM.
210lbs bodyweight and 6'3.

Did a 145x1 yesterday.
I found my shoulders responded better to training more. I used to have terrible shoulders, and almost everyone in my family on my mom's side has shoulder mobility issues before 40.

Training them more has definitely helped cut down on shoulder pain in my daily life, so that's nice.

I bench 100kg but I can only press 47,5kg. What do?

What am I supposed to do if my arm/shoulder rom is absolute shit and I can't even bend them back enough to push up the bar so that its straight above head?

>>42223713
Did you bench for many years without doing any rowing or something?

If it's just shitty mobility and not an injury then lacrosse ball your pecs, front delts, etc and start doing face pulls and rows (as best you can anyway, it'll improve with time).

My current best is something like 77.5kgx5. When I tried 80 I stalled after 4.

On a cut right now so I've bumped it right down to 60kg.

>>42213471
I'm around there after a year brother. But I fractured my collarbone when I was a kid and the doctors didn't spot it for nearly a year (despite us going to them several times about it) so it healed horrifically

215@225bw
Best way is high freq and the close grip incline BP

>>42213866
>I don't and I won't do any behind-the-neck variant. I've seen roiding faggots using a smith machine to perform a one-arm behind-then-neck press. It may be less troublesome, or it may be useless gimmick. I won't know since I won't ever touch the smith machine in my life.


Just do it with a normal barbell, pussy.

https://www.youtube.com/watch?v=Oqr4GnICbvE

>>42213471
>>42213669
>>42216844
I'm about 7-8 weeks in, and been stuck on 40kg (88lbs) for the 3rd week now. Been doing dumbbell shoulder presses to build more strength

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>>42225655
>if you don't like the exercise I like, you're a pussy
>not doing BTNP in the current year
>lel not gonna do it
>here, look at klokov
yawn. >>42214536

>>42225723
>7-8 weeks in
literally nothing.

180 strict @ 170 5'9

Been stalled for a while, slowly going back up. Shoulder gets injured pretty often from old swimming injuries so its hard to go heavy.

High volume-high frequency bodybuilding accessories. To the point where you begin to regress. Then when you cut back the volume your press will fly through the roof. And to press you need to be strong in your upper back also.

>>42219294
True that, kinda like the douche who benches 4 pl8s but only slightly bends his elbows.

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>>42213364

127.5 lbs for 5X5 currently im really reachin for dat lmao1plate

I found more frequency helps me gain strength. But I'm also a 5'7" fatty at 180lbs that can only do 125 @ 5x5

>>42213471
>>42213669
>>42225723
I'm at 65lbs. Just keep on keeping on brothers.

for those who clean the bar, do you do a regular clean or do you kinda muscle it up?

when I do a regular clean my lanky arms prevent me to have my hands properly in place and my wrists are bent like a banana dick

with a muscle clean I can keep my hands close to the knurling, making the press more efficient but the can't clean as much.

fuck

>>42215585
Pulling 2pl8 is probably possible for 95% of adult males

80 lbs 6x3, I'm 140 lbs 5'7". Haven't tried a 1-rep max yet.

>>42226272

90 for 3x5 with a 6'6 wingspan right now.

Used to be 130.

Triceps are always the weak point when you start stalling.

Do CGBP.

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>>42213364
my all time best was 70kg at 70kg. im at 74 right now and my ohp hasnt budged.
>mfw

135 lb as a 155 lb twinklet

>>42215737
Looks good but you should always squeeze your glutes when pressing, forces your lumbar spine into proper alignment

>>42213364
I'm doing 45lb dumbbell press 3X5. Tried bar and managed to get 115 lb 1rm, not impressive but I'm about 2 months lifting and I'm making progress.

Lat raises for my isolation.

>>42217796
leave these peasants and this board now

you are area juciy demigodd

Between
140x5
and
145x5
no progress since forever

>>42213364
I'm doing 80lbs 2x5, is that enough? Should I be doing 3 sets?

>>42215737
>get
>the
>fuck
>up

kek thanks for the laugh not sure why that's so funny

Fattie Newbie here, are you guys including the bar weight for the amount you lift? E.g. 105, 125,

>>42220272
Jelly as fuck. When I hit 1pl8 for 5 I wanted to cream my pants. I can't imagine 12.

>>42226897
Should be doing 5x5 nigga.

>>42227241
ok...

>>42213546
bruh, that's not how any of this works

Also, are you doing it one hand at a time?

>>42214116
Doubt

>>42215806
Very much so good luck

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Literally just hit 135lbs (aka 1pl8lmao) for 5 reps @ 190lbs body weight.

I was super happy, then I realized the real work has only just started.

Before surgery I pressed 35's on each side for 5x5, that was with torn ligaments so hopefully when I get my strength back I can progress more and hit lmao1pl8

>>42213364
25 lb 1 rep maximum. I am not fucking lying

>>42227642
you have to be 18 to post here, little girl

>>42213364
1RM at 100 lb as a 145 lb, 5'3" manlet. Hope to be able to go above my weight, but I always hurt on my side while lifting it up. I must be messing up the form...

>>42213364
I took OHP and put it with legs instead of push day, now after 2 weeks I do 125 for reps instead of 105

>>42227685
I'm 26

85 nigga. only do 8-10 reps too

>>42213364
235 for 5.. maybe more if i didnt do it after le bench

>>42213364
Tried OHP for the first time today. 60 lb dumbbells for three reps. 1pl8 shouldn't be that far off.

>>42216269
>roiding for this

>>42228550
idk dude he's pretty fucking big. hes just fat

>>42213364
should my press be a smooth movement or i grinding in up fine. since is passed 55kg ive had to really grind out reps, sometimes stopped halfway up. but i still manage to hit all my reps, do i just carry on or deload and build back up?

>>42224147
Yeah it's just shit mobilityu.
thanks will try

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been to 3x5 75kg but couldnt press it without a little pushing and leg action so i went back to 70kg. doesnt feel excellent either, im most stable with around 65kg

in the video im doing something between 60 and 65, cant exactly tell. im flaring my elbows around too much

>>42228561
that's the problem with OHP. sometimes that bar will just NOT. FUCKING. GO. UP

all my reps near the end are a grind

210 @ 195 5'10"
I'm so damn close to 2Pl8 it's pissing me off

routine:
if OHP first
>95x8
>115x5
>125x5
>135x5
>145x1
>155x1
>160x1 (orm)

if bench first
>5x8 95

~200lbs chubby 5'11

>>42227642
post your body

>>42213364
Only 95lbs.
Just broke my plateau by realising I had my arms way too far apart.

205 at 185lbs bodyweight. Just getting on a decent program helped me a lot. GZCL 2.0 is the shit. I do seated DB presses as accessory and then the typical lateral/front raise for hypertrophy. The Shoulderok and Lu raises really help with mobility and they're great as a warm up.

I love OHPs, but my biggest issue is that every now and then, usually on my fourth set or so, once I push up the bar and start pushing, I grow dizzy and immediately have to put it down.

Anyone have any tips for this?

>>42213364
Currently doing lmao1pl8 for 5
All-time PR is 70kg (155) for 7 reps.
at ~75 kg (165) bodyweight.
Besides strict pressing, I sometimes do Push Presses.
But besides that, I don't do anything. Haven't done lateral raises in years.

I hit those numbers doing 531
Pressing twice a week
>strict press 3 sets 5/3/1 reps
>push press 3-4 sets "jokers" (go up in weight until I can't finish the 5/3/1 reps anymore)
>strict press BBB (5x10) on Bench days

>>42213364
Pressing 56 kg comfortably for 3 reps for 5 sets at a bodyweight of 71.5 kgs, adding 1kg to my ohp ever two weeks.

1) 5x3 adding 1kg every time
2) 3x5 paused reps +1kg each time
3) 4x8-10 progress from 8 reps to 10 reps and add 1kg

Microloading is important, grab yourself some .5kg plates, they're cheap as.

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>>42216269
>using steroids to look like THIS

why haven't you killed yourself yet, you tiny penis retard?

>>42232095
do you rest while seated?

>>42215038
please expand

>>42232693
Hm, I'm not sure. Sometimes I stand and sometimes I sit I guess. I'm guessing standing would be better? I could make it a point not to sit.

Any other pointers?

Up from 135 to 145 for my 1RM

>>42232707
the only time I got dizzy doing OHP was after resting seated

>>42232701
he learned to push press as OHP spans every movement that presses a weight above your head

I don't OHP, but I do wear a weighted vest to do handstand pushups, 190 lbs.

>>42232834
Well thanks for the tip, I'll see if I still run into the issue.

Could also be me doing too much weight. I'm maybe 145 and I was trying 115.

>>42232845
*tips fedora*

>>42232845
sure you do. And I'm sure you'll post photo/vid.

My OHP and overhead strength in general, is shit, do I just need to press more?
I can bench 205x5, but can only press 135x1. My Push Jerk is 195 on a good day, and I can't overhead squat more than 135, even though I can power snatch 165 or a little more.
tl; dr: My overhead strength sucks ultra dick, how do I improve it?

>>42233040
do you have a landmine barbell in your gym?

>>42233114
I think so, I switche dgyms about a month ago and I don't pay much attention to what I don't use, but I think there is one. It may have only horizontal grips though, but if I need to I could figure something out.

>>42226831
pls respond

>>42226831
Heavy tricep volume and lots of low weight high intensity OHP

>>42213364
Just did 115lbs 5x5

>>42233149
consider including some single-arm linear jammer (look it up). there are (at least) three variant. in one variant you let the barbell float from one arm to the other. good for dexterity and for delivering a deep stimulus to anterior delt. the other two variants train one arm at a time, with or without additional rotation, with varying degrees of explosiveness.

>>42214564
High weight, low reps.. but lifting for a pump while keeping muscle intact is key.