OHP Day

siriusalien

yep, today is the over head press day and I'm not looking forward to it because....I'm not good at it

Determinednoob

It's OHP day for me too.

And yeah, OHP is the weakest for everyone and is difficult for women to progress on. You use DB or BB?

siriusalien

It's OHP day for me too.

And yeah, OHP is the weakest for everyone and is difficult for women to progress on. You use DB or BB?

Barbell- doing stronglifts.. stalled at 65lbs

vanillarama

OHP day here too! My left arm was being quite naughty, but I tamed it.

Determinednoob

It's OHP day for me too.

And yeah, OHP is the weakest for everyone and is difficult for women to progress on. You use DB or BB?

Barbell- doing stronglifts.. stalled at 65lbs

Well first off if you aren't eating a good calorie surplus, you can only get so far on a routine like stronglifts or strating strength. You could consider deloading it a bit and then microloading with fractional plates (or washers or chains if you don;t want to buy a set) You can also check out the routine below which is more easily managed on a calorie deficit.

http://forum.bodybuilding.com/showthread.php?t=147447933

siriusalien

I did buy 1.4 and 2.5 weight plates the other day

DavPul

yep, today is the over head press day and I'm not looking forward to it because....I'm not good at it

You should look forward to improving a weak spot. Hope you set a new PR today!



edited because I went to public school and my comprehension skills are low

dane11235813

yep, today is the over head press day and I'm not looking forward to it because....I'm not good at it

That is a fantastic attitude to have! I always like it when someone looks forward to improving a weak spot. Hope you set a new PR today!

i think she said she's NOT looking forward to it.
maybe my sarcasm meter is broken today.
nothing seems to be working though. everything i do is being logged as 'water'

dane11235813

It's OHP day for me too.

And yeah, OHP is the weakest for everyone and is difficult for women to progress on. You use DB or BB?

what makes you say that this is the weakest for everyone?!?!?

vanillarama

It's OHP day for me too.

And yeah, OHP is the weakest for everyone and is difficult for women to progress on. You use DB or BB?

what makes you say that this is the weakest for everyone?!?!?

I did wonder about that, myself. It's one of my stronger lifts.

Determinednoob

I did buy 1.4 and 2.5 weight plates the other day

That is a start but 2.5s wouldn't really even be microloading. I am not using them myself yet although my wife is, but I have a set with 2 each of .25, .5, .75, 1, 1.25 which lets you add in as little as 1/2lb increments from .5 to 4.5

Loulady

I dread OHP day, and love it.

I just raised the weight to 65 pounds on my last workout, and I'm sure I'll stay there for a few weeks.

siriusalien

I did buy 1.4 and 2.5 weight plates the other day

That is a start but 2.5s wouldn't really even be microloading. I am not using them myself yet although my wife is, but I have a set with 2 each of .25, .5, .75, 1, 1.25 which lets you add in as little as 1/2lb increments from .5 to 4.5

My PT suggested the smaller incrimental weights, but even the 1.4 and 2.5 were darned hard to find. We are thinking about chains

JNick77

I did buy 1.4 and 2.5 weight plates the other day

That is a start but 2.5s wouldn't really even be microloading. I am not using them myself yet although my wife is, but I have a set with 2 each of .25, .5, .75, 1, 1.25 which lets you add in as little as 1/2lb increments from .5 to 4.5

My PT suggested the smaller incrimental weights, but even the 1.4 and 2.5 were darned hard to find. We are thinking about chains

Try and find the smaller plates first. Google PlateMates. They're mini plates with a magnetic backing. Chains are good but it changes the resistance a little. Instead of the resistance being consistent throughout the resistance is lighter at the bottom and heavier at the top. They're find to use but maybe not quite what you need right now.

Definitely get a form check somehow. Here's Wendler's take on OHP form:

"Most lifters like taking a grip just outside the shoulders. I grip about an inch and a half outside the knurling of a power bar – which puts my grip about thumb’s length from the smooth part of the bar. This will ensure shoulder safety and stability.
 I always use a false grip where my thumbs aren’t wrapped around the bar. This is personal preference, but it seems like the bar path tracks better overhead when I do this. This grip can be dangerous, however, so use caution.
 I begin the press by lifting my chin up, and I try to just miss it when the bar goes up. I don’t want the bar bowing out any more than it has to.
 As the bar is pressed overhead, bring your head and chest through. Don’t push the bar back.
 Bring the bar back down in the same motion.
 Each rep should start with the bar on your shoulders. Don’t perform half reps. Your body was designed to move through a full range of motion, so do it.
 Keep your lower back arched and your chest up throughout the entire lift.
 The positioning of your feet is determined by your comfort level. I take a narrow (less than shoulder width) stance, but this isn’t a requirement.
 You don’t use leg drive to push the bar overhead, but try to keep your legs strong and taut through the entire movement."

siriusalien

You don’t use leg drive to push the bar overhead, but try to keep your legs strong and taut through the entire movement."


Thats the tough part. I keep using that spring motion to jerk the bar up

JNick77

You don’t use leg drive to push the bar overhead, but try to keep your legs strong and taut through the entire movement."


Thats the tough part. I keep using that spring motion to jerk the bar up

You don't want to end-up doing a 1/4 Squat into a shoulder press because then it becomes a Push Press. But it's definitely important to use all your major muscle groups to help support yourself, that's really the key with all major compound movements, bench, ohp, DL, squat, bb rows. It really just takes practice to get there. Have you used the "spring" motion since you started?

siriusalien

I do try not to!! But as I become more fatigued, I catch myself with that little jump. I know it should be a straight military press up

siriusalien

I should say that my bench isn't a joy filled experience either

JNick77

I should say that my bench isn't a joy filled experience either

RE Your OHP: It takes practice, just be patient and you'll get it. It is one of the more physically difficult lifts. You can always cut 15lbs off the weight and start from there again.

RE: Bench: Another great video for teaching the bench is "So You Think You Can Bench" on YouTube.

siriusalien

Thanks JKnick

Determinednoob

This is where I got my fractional plates, delivered straight to my door!

http://www.ironwoodyfitness.com/equipment/fractional-plates.html

siriusalien

This is where I got my fractional plates, delivered straight to my door!

http://www.ironwoodyfitness.com/equipment/fractional-plates.html

Thank you for that! I got through my reps with the 45 olympic bar yesterday, but with no style..

JNick77

This is where I got my fractional plates, delivered straight to my door!

http://www.ironwoodyfitness.com/equipment/fractional-plates.html

Those are nice, I like them more than the Plate Mates. The only thing I will say about the Plate Mates is that you can use them with DB's because they're magnetic. But I would get those small oly plates first for sure. Good post.