overhead press plateau
Replies
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ObsidianMist wrote: »wow, so many replies I don't even know where to start. some interesting ideas, some lingo I honestly don't have a clue what it means, haha, I think I shall do some reading and video watching to ensure my stance is correct and just try to start to incorporate some sets with the 35lb bar and attempt to be patient. maybe I'll google some of the extra exercises you've all suggested and see if anything seems like something I would want to add in for a bit.
go for it...try the 35...SL 5x5 (as mentioned) has a deloading protocol built into the app for failure.
OHP can be harder than most lifts.
https://www.youtube.com/watch?v=tMAiNQJ6FPc&list=HL1398351893
Here is a vid recommended to me...I believe it's Mark Riptoe giving a demo with women and OHP...
But as far as the other things. Washers are cheap...or magnets can be bought cheap as well.
I personal have weighted collars which weight 3lbs together and I use those for myself when I stalled on my upper body lifts.
My current PR for OHP is 100lbs...so you can get there if I did.0 -
Oh boy, OP - I feel you, but I would take the suggestions of following the SL 5x5 program, including what to do when you hit a plateau/failure.
I just started this program a few weeks ago. Today I did 60lb OHP and man it was not easy! Us women typically struggle in the upper body strength department. You may need to figure out smaller increments, but right now I would follow the program and see what you can do. Don't be scared!0 -
Yep, if you're finishing 5x5, add weight. If you fail, it'll hold you there next session. You say you aren't progressing or getting stronger and by refusing to add weight... you're right! You have to fail to succeed in progressive lifting. OHP was my first failure, I've since failed on it twice and bench once (11 weeks in).0
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singletrackmtbr wrote: »Have you considered dumbells? For OHP they allow a much more natural motion, and force your stabilizer muscles to work harder, which will increase your strength overall. It will also alert you if one side is doing more work than the other when using the BB.
I would also suggest working on slow negatives (helps with strength for any exercise) and perhaps some bodyweight work. Pike pushups are great, and can be easily modified for any strength level.
Good luck!
This is what I do. I prefer dumbbells for the reason mentioned: it helps me keep both arms even. And I do them sitting on the floor with my legs straight out in front of me. This seems to work my core much better. When I get to failure on my last set I also do a couple slow negatives.0 -
go for it...try the 35...SL 5x5 (as mentioned) has a deloading protocol built into the app for failure.
OHP can be harder than most lifts.https://www.youtube.com/watch?v=tMAiNQJ6FPc&list=HL1398351893
Here is a vid recommended to me...I believe it's Mark Riptoe giving a demo with women and OHP...
But as far as the other things. Washers are cheap...or magnets can be bought cheap as well.
I personal have weighted collars which weight 3lbs together and I use those for myself when I stalled on my upper body lifts.
My current PR for OHP is 100lbs...so you can get there if I did.
I'll definitely check out that video, thanks. I unfortunately can't even afford to buy cheap things right now. I'd explain why but it's not necessary. just believe me when I say I have NO extra money for even cheap little things.1 -
meganridenour wrote: »Oh boy, OP - I feel you, but I would take the suggestions of following the SL 5x5 program, including what to do when you hit a plateau/failure.
I just started this program a few weeks ago. Today I did 60lb OHP and man it was not easy! Us women typically struggle in the upper body strength department. You may need to figure out smaller increments, but right now I would follow the program and see what you can do. Don't be scared!
I am following the program. and I'm not scared. I just want to make sure I'm not going to injure myself and set myself way back by pushing myself too hard.0 -
AlphaCajun wrote: »Yep, if you're finishing 5x5, add weight. If you fail, it'll hold you there next session. You say you aren't progressing or getting stronger and by refusing to add weight... you're right! You have to fail to succeed in progressive lifting. OHP was my first failure, I've since failed on it twice and bench once (11 weeks in).
I'm not finishing 5x5, I've only been doing it for a month. my overhead press, benchpress, and bentover row aren't even up to olympic barbell weight yet. I started out only lifting 15lbs to get stronger and focus on form. you have a point though. I need to at least try to add some weight.0 -
ObsidianMist wrote: »AlphaCajun wrote: »Yep, if you're finishing 5x5, add weight. If you fail, it'll hold you there next session. You say you aren't progressing or getting stronger and by refusing to add weight... you're right! You have to fail to succeed in progressive lifting. OHP was my first failure, I've since failed on it twice and bench once (11 weeks in).
I'm not finishing 5x5, I've only been doing it for a month. my overhead press, benchpress, and bentover row aren't even up to olympic barbell weight yet. I started out only lifting 15lbs to get stronger and focus on form. you have a point though. I need to at least try to add some weight.
It's confusingly written, but I think he means: "If you are completing all reps in your 5x5, increase weight next session". Finish, as in completing all 25 reps successfully....0 -
ObsidianMist wrote: »go for it...try the 35...SL 5x5 (as mentioned) has a deloading protocol built into the app for failure.
OHP can be harder than most lifts.https://www.youtube.com/watch?v=tMAiNQJ6FPc&list=HL1398351893
Here is a vid recommended to me...I believe it's Mark Riptoe giving a demo with women and OHP...
But as far as the other things. Washers are cheap...or magnets can be bought cheap as well.
I personal have weighted collars which weight 3lbs together and I use those for myself when I stalled on my upper body lifts.
My current PR for OHP is 100lbs...so you can get there if I did.
I'll definitely check out that video, thanks. I unfortunately can't even afford to buy cheap things right now. I'd explain why but it's not necessary. just believe me when I say I have NO extra money for even cheap little things.
But, you're working out at a gym, right? If so, I don't think you need to purchase anything extra. There's got to be something around the gym to add a few pounds to the bar even ankle weights or something. If you are working out at home and I misunderstood then I apologize.
Also, don't let it discourage you! I've been lifting for quite a while and I'm not even close to using the olympic barbell weight. But, I'm okay with my slow progress on OHP. One thing I had to teach myself was that it's okay to NOT do a set of 12 or 10 or whatever if you are adding weight. A couple sets of 3 or 4 reps is good until you can start building off of that. For some reason the lower number of reps equated in my head to a wimpy workout when in fact adding weight is the opposite. JMHO.0 -
It's confusingly written, but I think he means: "If you are completing all reps in your 5x5, increase weight next session". Finish, as in completing all 25 reps successfully....
ah yeah okay that makes more sense. thanksBut, you're working out at a gym, right? If so, I don't think you need to purchase anything extra. There's got to be something around the gym to add a few pounds to the bar even ankle weights or something. If you are working out at home and I misunderstood then I apologize.
Also, don't let it discourage you! I've been lifting for quite a while and I'm not even close to using the olympic barbell weight. But, I'm okay with my slow progress on OHP. One thing I had to teach myself was that it's okay to NOT do a set of 12 or 10 or whatever if you are adding weight. A couple sets of 3 or 4 reps is good until you can start building off of that. For some reason the lower number of reps equated in my head to a wimpy workout when in fact adding weight is the opposite. JMHO.
I am working out at a gym, yes. I've never noticed anything sitting around that looks like it could be added to a bar but then I haven't been looking for it so who knows.
yeah I think I need to get out of the mindset that if I add weight then I NEED to do the full 5 sets of 5 reps with that weight. I have a brain that really likes structure and routine and sometimes has trouble thinking outside of the box. thanks for the support!0 -
Flex your glutes and quads as you press. This will allow you to press more weight. Also experiment with different grips. Check out alan thrall on YouTube how to overhead press. Also athlean x on YouTube.0
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ObsidianMist wrote: »meganridenour wrote: »Oh boy, OP - I feel you, but I would take the suggestions of following the SL 5x5 program, including what to do when you hit a plateau/failure.
I just started this program a few weeks ago. Today I did 60lb OHP and man it was not easy! Us women typically struggle in the upper body strength department. You may need to figure out smaller increments, but right now I would follow the program and see what you can do. Don't be scared!
I am following the program. and I'm not scared. I just want to make sure I'm not going to injure myself and set myself way back by pushing myself too hard.
You shouldn't injure yourself if you're using proper form and following the program (I.e. Not skipping through and lifting more than called for) or following the modified version for women who need to go up by increments of 2.5lb instead of 5lb.0 -
ObsidianMist wrote: »AlphaCajun wrote: »Yep, if you're finishing 5x5, add weight. If you fail, it'll hold you there next session. You say you aren't progressing or getting stronger and by refusing to add weight... you're right! You have to fail to succeed in progressive lifting. OHP was my first failure, I've since failed on it twice and bench once (11 weeks in).
I'm not finishing 5x5, I've only been doing it for a month. my overhead press, benchpress, and bentover row aren't even up to olympic barbell weight yet. I started out only lifting 15lbs to get stronger and focus on form. you have a point though. I need to at least try to add some weight.
It's confusingly written, but I think he means: "If you are completing all reps in your 5x5, increase weight next session". Finish, as in completing all 25 reps successfully....
This. Thank you for clarifying it for me lol exactly what I meant but poorly worded.
And OP... for the record I failed to complete all five sets on OHP yet again today. The fifth rep on the fourth set didn't want to play nice lol but that's all part of the plan so don't let it get in your head, you're a warrior regardless of what bar you're lifting...0 -
meganridenour wrote: »You shouldn't injure yourself if you're using proper form and following the program (I.e. Not skipping through and lifting more than called for) or following the modified version for women who need to go up by increments of 2.5lb instead of 5lb.
unfortunately with what's available to me at my gym I have no choice but to go up 5lbs at a time.AlphaCajun wrote: »... for the record I failed to complete all five sets on OHP yet again today. The fifth rep on the fourth set didn't want to play nice lol but that's all part of the plan so don't let it get in your head, you're a warrior regardless of what bar you're lifting...
thanks
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meganridenour wrote: »ObsidianMist wrote: »meganridenour wrote: »Oh boy, OP - I feel you, but I would take the suggestions of following the SL 5x5 program, including what to do when you hit a plateau/failure.
I just started this program a few weeks ago. Today I did 60lb OHP and man it was not easy! Us women typically struggle in the upper body strength department. You may need to figure out smaller increments, but right now I would follow the program and see what you can do. Don't be scared!
I am following the program. and I'm not scared. I just want to make sure I'm not going to injure myself and set myself way back by pushing myself too hard.
You shouldn't injure yourself if you're using proper form and following the program (I.e. Not skipping through and lifting more than called for) or following the modified version for women who need to go up by increments of 2.5lb instead of 5lb.
Not to be nit-picky, but three things:
1) Some people have "crappy form" and never get injured.
2) Some people who have "crisp form" do get injured.
3) By definition no beginner/novice has "proper form" - part of navigating the novice stage is roughly hewing your form into something less biomechanically awful as you go and reaping the neural-efficiency gains. (I mean, you'll never stop working on it if you keep lifting longer term, but the adjustments will be finer as you get further along.)0
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