Stronglifts 5x5 for Women

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OHP progression stalled

kmrichardson1
kmrichardson1 Posts: 41 Member
edited January 29 in Social Groups
Hi! This is my first post here, though I've been lurking for awhile. I'm on week 7 and my OHP has been stalled at 65 pounds for two weeks. I upped it to 70 today, since I did 5x6 last workout, and thought I was ready. I was SOOO pumped when I successfully got through two sets...and then the third set came. I did one rep and could not do anymore at that weight. Like, at all. I bumped it back down to 65 for the remainder of the workout but I'm kinda bummed...

Aside from continuing to bump up the reps in my sets to be sure I'm ready to bump up again...is there anything else I can do? Should I do one or two sets at 70 pounds (that I can do with proper form), and the rest at 65 pounds? What accessory lifts can I add that might help my OHP progress (are there any?)

Thanks for any input :)

Replies

  • BikerGirlElaine
    BikerGirlElaine Posts: 1,631 Member
    If you were able to do two sets, then failed on the third, you can try longer rest periods in between. Your muscles have it in them, they just need longer to recover. How long are you resting now? I rest for two full minutes, more if I think I need it.
  • bumblebums
    bumblebums Posts: 2,181 Member
    I don't work the OHP in sets across--I usually do a more progressive load, starting with the bar and building up to my max weight gradually. And yes, do make sure you rest plenty between sets.
  • kmrichardson1
    kmrichardson1 Posts: 41 Member
    Thanks!! I am only resting 60-90 seconds so I'll increase that and try a progressive load.
  • cleotherio
    cleotherio Posts: 712 Member
    Yes - increasing the rest time makes a huge difference! Congrats on getting the two sets @70. You will probably get two more with longer rest in between.
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    Rest time is HUGE for me especially on my OHP you need to let those muscles re-coop
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    yes, try setting a timer for 3 minutes. It will feel like FOREVER but make a huge difference!
  • cats847
    cats847 Posts: 131
    Some people rest 3 minutes between lifts
    Some people even rest for 5
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Does your gym have fractional weights? These really come in handy, especially for the OHP....that way you don't have to go up by 5lbs each progression. I also agree with longer rest periods.
  • kmrichardson1
    kmrichardson1 Posts: 41 Member
    Thanks ladies!! I will definitely up my rest time between sets. I do this at home and don't have fractionals at the moment, but I'm going to look today. Thanks again!
  • bumblebums
    bumblebums Posts: 2,181 Member
    Thanks ladies!! I will definitely up my rest time between sets. I do this at home and don't have fractionals at the moment, but I'm going to look today. Thanks again!

    I ended up buying fractionals online (specifically for OHP and BP) because my fair city sucks and there is no store that sells even 2.5 lb plates. Walmart.com, baby :)
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