The OHP sets are my cryptonite :(
fitspo145
Posts: 81
Hey guys! I've done SL5x5 on and off before leaving for the Christmas holiday and managed to get 1x5 sets of the OHP with the empty Oly bar. Had a 3-week holiday in between and got really ill the last week (GI problems) so I had a really low cal intake for about a week (I was limited to bland meals and small servings). I've started the programme again last week but doing it 3x a week now as stated (yay :glasses: ) but to my dismay I can no longer do a single rep of the OHP with the empty bar which is totally disheartening... Guess a 3 week break does that to you as well as getting ill.
Do you guys know where I can find a good alternative to the OHP to build up my strength to get to the oly bar? We have lighter fixed bars at the gym but the lightest weight is at 25kg on each side which is not helpful at all... so it would have to be dumbbells or kettlebells until I can work up to the oly bar. :frown:
Do you guys know where I can find a good alternative to the OHP to build up my strength to get to the oly bar? We have lighter fixed bars at the gym but the lightest weight is at 25kg on each side which is not helpful at all... so it would have to be dumbbells or kettlebells until I can work up to the oly bar. :frown:
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Replies
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If smaller fixed barbells are not available then use dumbbell strict military press until you work yourself back up to the bar again, as you got there already it shouldn't take as long as before to get yourself back
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If smaller fixed barbells are not available then use dumbbell strict military press until you work yourself back up to the bar again, as you got there already it shouldn't take as long as before to get yourself back
This.
You can also do some push-ups and push-up position plank holds. Hands elevated pike presses (http://www.exrx.net/WeightExercises/DeltoidAnterior/BWPikePress.html) are also a great accessory. (Or on the ground if you can). They'll help your foundation of shoulder and triceps strength which is what you need the most for the OHP. (They're essentially an upside down bodyweight OHP lol)0 -
If smaller fixed barbells are not available then use dumbbell strict military press until you work yourself back up to the bar again, as you got there already it shouldn't take as long as before to get yourself back
This.
You can also do some push-ups and push-up position plank holds. Hands elevated pike presses (http://www.exrx.net/WeightExercises/DeltoidAnterior/BWPikePress.html) are also a great accessory. (Or on the ground if you can). They'll help your foundation of shoulder and triceps strength which is what you need the most for the OHP. (They're essentially an upside down bodyweight OHP lol)
Holy christ that Pike Press looks difficult. I so want to give that a go later today haha. Thanks a lot for the alternatives guys! :flowerforyou: I'll probably work the military press into my SL5x5 workouts and supplement with the push-ups and pike presses on my cardio/off days.0
