Overhead Presses
MissB46
Posts: 143 Member
I am on day 12 of Stronglifts and I am starting to stall on the Overhead Press :sad: , I can manage 30kg just about and with good form but anything more is a real struggle, tried to move to 32.5kg today and managed about 5 reps and then failed on the second rep second set....I dont have the option to go with 'adding a lighter weight' as the 1.25kg is the smallest plate they do (I train in a commercial gym)....has anyone any suggestions?
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Replies
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Instead of progressing in weight, I would suggest adding reps. This can be done in one of two ways.
1. Add a rep onto each set so do 5x5 then 5x6 and so on until you can do 7 or 8 reps for all five sets. Then move up to the next weight progression and start again.
2. Move up when you hit 5x5, but work to add reps up to the 5. So you hit 5x5 @ 30kg, move up to 32.5 kg and hit something like 5/3/3/2/2. The next session, aim to add reps to the sets that you didn't have 5 on. So something like 5/5/4/3/2. Repeat this weight until you can do 5x5.
You can also look into purchasing your own fractional plates and take them with you. Some people have also made their own weights by making sleeves that can go on the end that weigh .25 kg or .5 kg. There are a lot of ways to add weight to a bar without putting a plate on it.0 -
Thanks a lot for the quick response, I am gonna increase the reps for now.....
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you can also add more collars to the bar as a micro-load 0
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Instead of progressing in weight, I would suggest adding reps. This can be done in one of two ways.
1. Add a rep onto each set so do 5x5 then 5x6 and so on until you can do 7 or 8 reps for all five sets. Then move up to the next weight progression and start again.
2. Move up when you hit 5x5, but work to add reps up to the 5. So you hit 5x5 @ 30kg, move up to 32.5 kg and hit something like 5/3/3/2/2. The next session, aim to add reps to the sets that you didn't have 5 on. So something like 5/5/4/3/2. Repeat this weight until you can do 5x5.
You can also look into purchasing your own fractional plates and take them with you. Some people have also made their own weights by making sleeves that can go on the end that weigh .25 kg or .5 kg. There are a lot of ways to add weight to a bar without putting a plate on it.
I do this - either option works!0 -
Agreed with jstout esp on OHP.
I was stuck on 85lbs and had to deload...back up to 85lbs and tried to move to 90 and it just wouldn't work. So I stayed at 85lbs and added reps..nailed it and so today I added weighted collars (3.5lbs together) so it was a 88.5lbs OHP...almost nailed it...missed 2 reps on last two sets but I will get it next time...0 -
Currently stuck at 27.5kg on the ohp. The gym owner has suggested going back down to 20kg for a couple of weeks and doing reps of 10 and then on third week going straight up to 30 and seeing if that can push through. Any opinions?0
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It's not a SL exercise, but I've found that tricep work has helped. My favorite tricep move right now is lying tricep extension. Another easy one is close grip bench press.
You'll find that this is a challenging exercise for most of us (females). So: you're not alone on this!0 -
Thanks, I will try that and see if it has an effect.0
