OHP Weight
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I was stuck at 45 for three workouts--finally a full set, went up to 50 for this workout, no go. 4-3-3-4-3. Boooo. But know you're not alone!
I would highly recommend investing in some 1.25 lb fractionals. I bring two sets of fractionals to the gym. Also, watch how you use collars--I didn't use them all the time, and then I found out that even the spring collars weigh 1 lb together, which can be a difference between making a lift and not making it when your starting weight is relatively small.
Another thing I learned recently is that bars and plates can vary quite a bit in weight. If you lift at home, you might want to mark your plates, so you do your upper body lifts with the same set each time. If you lift at the gym, realize that even some bars do not weigh the same amount, and plates certainly don't. That's inherent in the casting process. It also affects trainees like us more than it would a 20-year old boy.0 -
Well - taking a longer break inbetween sets helped (bumble bums - I need you to come live in my shed so I can pick your brains all the time!!)
Managed 5,5,5,4,5 soooooooo close - I just want to hit my 5x5 and I will move on like a happy bunny and struggle at the next step up. I took 2.5 mins between the first 3 sets, then got a bit impatient and went for the lift after 2mins on my 4th - hence whey I failed, then waited 3 for my last one which let me hit 5.
So next time I will be patient...
Stuck for only 3 workouts Amy is fab - i've been stuck for weeks!
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Bumble--we are looking into fractionals--no washers at Lowe's, but we may see if we can just get some on order. (home weights) I am using spring collars and I'm too skeered to go without right now (my left side is weaker than my right and there's usually some angling before I get it above my nose). But I'll follow up on fractionals and mark my weights for sure.
Daisy--Congrats on the progress! You made me realize that I really haven't been timing my rest periods like I should. Gonna grab the kitchen timer and start today.
If you use collars, that's fine, just as long as you do so consistently. I would find out how much they weigh exactly and add them to your total weight.0 -
I hate OHP so, so much. Like mostly everyone here it doesn't seem to progress as much as the other lifts. Sigh. I'll have to work on forcing myself to take a full 5 minute rest between sets.0
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After lifting a humongous cooler on top of a very high toolbox in our garage, all by myself, feeling like a boss, I thought about this thread.
Keep that OHP up, ladies, and don't let the frustration get the better of you. You will reap the benefits if you stick with it. :flowerforyou:0 -
So, I've been doing SL for about 5 weeks. I still haven't increased my weight on it. Do I just keep doing the 5x5 of 45#, until I can do all 5x5? Also, on the bench press... I went up to 65# today. Could only do 4x4x3... do I lower my weight back down to 60# and keep it there until I can do 5X5? Is it ok to stay on those weights until you can get a full 5x5 set in? Thanks for the help!0
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So, I've been doing SL for about 5 weeks. I still haven't increased my weight on it. Do I just keep doing the 5x5 of 45#, until I can do all 5x5? Also, on the bench press... I went up to 65# today. Could only do 4x4x3... do I lower my weight back down to 60# and keep it there until I can do 5X5? Is it ok to stay on those weights until you can get a full 5x5 set in? Thanks for the help!
How many sets/reps are you failing on with the OHP?
With the bench, once you fail on a weight keep that weight for next time after you fail at the same weight 3x deload the weight for the 4th session by 10%0 -
I'm at 45kg now (99lbs) for 1 rep, and training on 35-40kg (77-88lbs) but I've been at it for a good few years.
When I was just a few weeks into OHP (for 6th session) I was training with just the bar (44lbs) and my max was probably about 5kg higher than that (55lbs) so it sounds like you're doing very well. Also consider I didn't go into OHP with a bar straight after I started lifting, I used to do shoulder work with dumbbells for a few weeks first as I didn't feel confident that I'd be able to lift even the bar!
Focus on your progression and not so much the weight / where you wanted to be at. Are you improving as the weeks go by? If so, that's great. It doesn't matter how slow the improvement, even if it's just in a rep or 2. OHP is a tough exercise and probably the weakest of all the main ones so don't expect the world, just improving upon your best.0 -
I just did a deload on the OHP again and am rediscovering the fabulousness of it rather than letting it frustrate me. I really do love that lift and its benefits to my functional strength overall.
So I decided that, rather than struggle and cuss the thing out at 55 lbs, I'll reset to something I can actually manage, and actually enjoy myself. Taking the reps up each week and progressing that way. Because why not? These are my goals and my life, and it makes me happy, not to mention stronger.0 -
I managed to get up to about 22.5kg on the OHP when I was doing stronglifts 3x a week. From 12.5 to 20 was textbook linear progress. Then just kept plugging at it with extra reps etc. I have been playing at a couple of other programs too recently and am finding 2 8kg dumbells pretty tough although that is 8 reps and 3 sets.
I love love love what it does to my arms though. I have some very vain moments at the gym when I am doing it and even in my rests as it leaves my arms and shoulders so pumped. Well worth struggling to get the bar up for that extra rep0 -
I started SL at the end of September, and just progressed to OHP at 55 pounds but only got 5,5,4,3,3 the first time I tried it (Monday). My body weight is around 137, and I'm 5'2". I am progressing on the other lifts, but this is the hardest one for me. I have never had tremendous upper body strength, but am hoping SL changes that.
I was stuck at 47.5 for a while (unable to do 5 sets of 5 so stayed there), then didn't get stuck at 50 or 52.5 (was able to do 5x5 on the first time trying it). Sounds like I need to make sure my grip isn't too wide and remember to use my whole body (squeeze core and buns). Oh, and time my rest in between to make sure it is long enough.
Edit to add that I am using large washers from Fastenal for fractionals so I can creep up slowly.0 -
You can always move to 3x5 too..0
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I just started my 6th week on Monday and did 60 lb OHP for the first time. Call me crazy, but even though it's the toughest one for me, I love the challenge! I look forward to Workout B every week
My husband is a machinist, and he made me some fractional weights that didn't quite equal a pound (he had limited material to work with), so I add in the collars and they equal out to 1.18 lb for each one. Kind of a crazy number so I'd still like to try and find some of those washers at the hardware store.
I am so inspired by you ladies, these forum posts have helped me SO MUCH - I just want to keep going and going and getting stronger 0 -
I guess I can chime in...
I am 5 ft 7 and about 164lbs my OHP is at 70lbs this workout.
Started middle of september but looking back at my log I see I did get 5x5 @65 in early october but didn't like my form so stayed there and failed the next work out so of course stayed again. Knocked them out but stayed at 65lbs to ensure form.
I am pretty sure the last time I did them it was fine so going to 70 today.
They are the hardest lift fr me as well always have been even when I lifted when I was younger (41 now).
Keep at it increase reps if you can (not a lot of increase) and make sure form is good as I found that made all the difference. As well make sure your rest periods are long enough.0 -
I'm failing on OHP on the 4th set. I can do 5,5,5,4,3. Thanks for explaining deloading. It has always been confusing! Also, I will definitely try and get some fractional weights. Thanks guys!0
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I'm failing on OHP on the 4th set. I can do 5,5,5,4,3. Thanks for explaining deloading. It has always been confusing! Also, I will definitely try and get some fractional weights. Thanks guys!
if you are only failing the last reps on the last sets then just stick with the bar until you get 5x5 the move up in fractionals, also make sure you are giving yourself enough rest between sets, if its hard at least 3mins0 -
Only at 50#. I had to buy 2.5 pound plates so I could increase my weight on this one because upping it 10lbs was too much. I felt like such a weenie.0
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This is my nemesis too! I have deloaded back down to 20kg after hurting my back because of poor form, so I am staying at this weight for the foreseeable future until my abs catch up to my back strength. The heaviest I got was 30kg.0
