This is a thread about lifting shit over your head
>tfw you finally OHP lmao1pl8
I hit 5 reps a couple weeks ago. 1 down, 2/3/4 to go.
>>37656241
Me too anon :) today I was power cleaning up to 145.
>>37656286
1234 is pretty unbalanced though senpai
it should be closer to 1/2/2.5/3
>>37656325
Thank god. I was at 135/225/285/315 and I was thinking I had to make up 90 pounds on my DL somehow
hit 75lb today
In the process of making it
>>37656325
4/3/2/1 is the baseline for when you can finally tell people you lift.
>>37656345
lel here I am with 135/195/195/255
My bench is literally as strong as my squat.
How do I get better legs senpai
>>37656401
I was doing legs twice a week and went from 225 to 255 for my working sets (245-285 for max)
But I have no squat rack at home now.
>>37656401
2 pl8 squat is like 2 months lifting weight senpai
>>37656401
Your probably not even benching properly.
Probably not doing OHP properly either.
>>37656401
You're either on a retarded brosplit or you're memeing your way through the exercises.
I was at the gym one day and I saw pic related load up ayy lmao 2 pl8. Started watching him and he was doing the most retarded reps of all time. Shit wasnt 1/2 ROM, not 1/4 ROM, the fucker literally bent his arms MAYBE an inch. Why do people lift like retards? The 1/4 squatters are the worst
>>37656241
>PR 135 OHP
>Guy next to me is repping 185
>>37656440
what if you're starting from 130 lbs 6'2
>>37656345
how the fuck are you deadlifting only 30 pounds more than your squat?
you're doing something wrong, or not doing ufll squat reps
Is doing a little bounce at the bottom of your OHP considered terrible form? Will it fuck my joints?
FUCK, I hit 140lb MILITARY press last week, because no other usable bars, tried lmao1plaet OHP this week and couldn't do 1 FUKKIN REP. WTF FIT
>>37658660
Nah i do it too. It's not technically a strict press but it accomplishes the same thing that the slight hip movement in Rippetoe's The Press does.
>>37656325
No its not bench is always half your deadlift
>>37658672
Pls halp
>>37657801
SHOOO SHOOO SKELATOR
>>37656241
Congrats m8, 165 x 5 here
Let me tell y'all, it's one hell of a fucking climb to even 1.5 plate ohp
One hell of a climb.
>>37658593
Not him but i get held back by grip strength, too stuborn to do mixed grip
>these unbalanced lifts itt
Hi!
135/225/185/365
All 1RM
>>37658707
tfw deadlift regressing because of shitty grip strength
>>37658724
That's me.
What can I do? Farmer's walks on off days? Deadlift twice a week?
About 3 years ago I was dumbbell shoulder pressing 120lbs each arm.
Just started lifting again a month ago and am only at 75lb each arm but started at 55.
Strength comes and goes pretty quickly.
Soon I will look like a beast again.
Hit 150lbsx5, failed 155 earlier today. Gonna try again next time, then decide if I should deload (Go down to 130 probably) or microload (attempt 152.5, I have the micro plates for this).
Hit 125 3x5 today. Moving up to 130 next week but I imagine it'll be quite awhile until I can do 135 3x5.
>>37656401
Double your leg exercises, try doing your squats and deadlifts twice a month instead of once a month
>>37658741
KROCK ROWS
R
O
C
K
R
O
W
S
>>37659253
How to program krock rows?
Optimum rep range?
2 months into SL.
I couldn't do OHP in the at home rack I was borrowing and I didn't have any hand weights and I couldn't do it outside for reasons. This is why I went and joined a gym recently.
Could adding OHP to both A and B days for a bit catch my OHP up? Or would it add too much volume?
27.5kg each side after this pic's week loaded 1.5pl8 (30kg each side) and repped dat bitch for 2 feelsgoodmang
been stuck at 115 for 3 for 2 weeks what should i do to help my the press
>>37659718
Press more
>>37656241
>tfw pinch in my shoulder when i bring the bar back down
help me brehs
>tfw after being unable to lift for 2 weeks I'm finally back to where I am before where I stopped
>was able to OHP 4x5 120 again today
>>37656345
About the same for me a few months ago man. Slowly but steadily going up on my deadlift and squat 5rep maxes, but I don't 1rm anymore.
>>37656325
>tfw 0.7 1 4 3.5
Not even SS victim
120 OHP 5x5 reporting in, squad leader.
>>37659833
>tfw pinch in my collar bone when I'm pressing up
>And every now and then it feels like someone is twanging some muscle or tendon in my forearm on the way down
>>37656530
Why the fuck are you taking pictures of strangers you faggot try giving him pointers or just keep being the goober you are.
>>37658660
bouncing your knees = push press
little limbo movement = press
just shoulders = ohp
>>37660619
>>37659833
>>37660477
i feel weird grinding shit. i can't take it anymore
>>37660039
>height gains
>>37656241
>tfw no rack to ohp in
>tfw i have to jerk 115lb up from the ground to get my 5x5 115lb sets in.
feelsgoodman
>>37660634
Just shoulders is military press alongside usually a narrow foot stance the press tm is same as ohp.
>>37660812
>Just shoulders is military press
Yes. A full primer for those confused:
Jerk = explosive, triple flexion -> extension of ankle, knee and hip joints
Push press = Knee and hip flexion prior to a less explosive press ( little to none ankle extension)
Press/Military press = no extension of knee, hip or ankle joint at all. narrow stance (kinda optional, though the purists say this is definitional for the "military" press)
you guys are kidding ITT, right?
>be me
>20, female (inb4 London), 5'2", 122lb
>ohp 55 (25kg) for 4x8
>Pr or rather one rep max is 75 (35kg)
> I literally signed up to the gym four days ago
inb4 lmao1pl8 is much more than 75
>>37660852
Traditional overhead press uses hip drive
>>37660924
Kinda-sorta. The Olympic press did but that was kind of a late development in the history of putting heavy shit overhead (and a competitive modification to the movement more or less akin to the use of leg drive in a powerlifting bench).
>>37660916
Getting your OHP from 75 to 95 is a very different story than getting it from 115 to 135
>>37660916
>mfw post is unfunny
>mfw you might actualyl be a girl
>>37660916
It takes a very very long time and food to build up ohp decent number for first day especially if your knees are not bent.
>>37660916
ahahahahah
>>37660916
If you only signed up to the gym 4 days ago, charting 1rep maxes is literally pointless. You're a total novice and that means that any 1 rep max attempt will trigger an adaptation that raises your 1 rep max.
Just concentrate on doing your fahves for a few months.
How wide should the grip be? I suspect there is something wrong with my form, because I progress in all other lifts but not OHP.
Also, I've done 10 reps on 45 and I think 47,5kg, which translates to 60/65kg max, but when I try to do reps on 55kg I can't even get the bar to move sometimes.
What are some good support exercises?
>>37661461
It varies, but most people will find they're strongest with a fairly narrow grip - just outside the shoulders, forearms basically vertical at the bottom of the lift.
I've been OHPing less than half a plate for the past 8 months. I don't think the people who OHP 1 plate are telling the truth. The body simply isn't made to lift heavy shit over your head. There aren't any relevant muscles for this.
>>37656241
69kg 5'7 male
55x2 OHP, 85x3BP, 110x2 squat, 140x1 DL
>>37661499
i've made good progress over the last 8 months gone from 32kg to 50kg for reps
another month or so i think i can be at 1 plate
shoulder muscles, watch people do it on youtube "regular people"
help me /fit/ im lost..
ohp 140
bench 195
squat 270
dl 305
these are my numbers.. why the fuck is my ohp raping every other lift?
>>37661499
If you've been stuck on half a plate for 8 months either you aren't eating enough, your form is shit or your programming is shit. Likely a combination of those reasons. Whats your weight and routine? How many calories do you eat?
>>37660916
And this is why women belong in their containment boards
>>>/cgl/
>4 plate DL for 2 reps
>struggle to squat 2pl8 for a set
>>37661461
Your forearms should be perpendicular to the barbell. That's the strongest pressing position.
How wide your arms should be to achieve this varies with individual proportion.
>>37661541
>I lie about my numbers on the internet so that I can get people to eat at a surplus while training legs 3 times a day so they look completely disproportionate and fat
>That way chances are I'll look better than them at the gym and that will cure my crippling insecurity
>>37661557
>dumb post containing I'm a woman
>7 replies so far
das it mane you interacted with a girl on the internet
can't wait to tell mom she'll be so proud
>>37656530
Quality over quantity.
>>37661609
wrong.
100 mediocre workouts is better than 15 mental good workouts
i would say 1in4-6 is a good workout for me where it felt good after
>>37660924
>Traditional overhead press uses hip drive
"hip drive" is a meaningless term. there's no hip flexion prior to the press in the OHP. if there is it becomes a push press
>>37661653
yuh dats cheating using momentum
it makes me laugh how weak most of you are, it literally took me less than 2 years to hit a 440 squat, 485 deadlift, 315 bench and 1.5pl8 ohp.
>>37661684
make me laugh how fat you are
>>37661684
>it literally took me less than 2 years to hit a 440 squat, 485 deadlift, 315 bench and 1.5pl8 ohp.
2 years is a long time to hit a 1.5pl8 OHP.
i would say most people have the residual strength to hit 1.5pl8 with just a 3 week peaking program if they can hit 1pl8 already.
>>37661684
KEK
I hit those for reps after 1 fucking year
What the fuck were you doing in the gym all that time? Crossfit?
>>37661707
this. the problem with /fit guys is that they dont understand progression triggers, or when to push things and when to throttle back. not an easy thing, but it's what makes the difference between success or staying on SS for the rest of your life
>>37661598
You don't even have to do SS to get 1 plate OHP, it's fucking easy to get desu. If you aren't making progress on ohp for fucking 8 months and you're less than 1 plate lmao then you're doing something terribly wrong. You can get past 1 plate on a PPL, no disproportions either.
>>37661737
explain more pls.
>>37658593
You're retarded. A squat 1rm should be about the same as your deadlift. If it's not it means your body is unbalanced. http://strengtheory.com/how-to-squat/
im doing greyskull and im stalling on OHP, any tips to increase it?
>>37661795
explain. more reps
Are you guys doing 5x5 OHP for 1pl8 or is it 1rm? Because I can do it 1rm easily, but 5x5 seems hard.
>>37661808
im stalling at 36 kg which i could do 3x5 of. Im just curious if there are any accessory-lifts that would help
>>37661816
you goon make it need for reps
i want to be able to do handstand pushups
>>37661820
i was making progress on 5x5 to 5x8
i think u need more reps go lower and work your way up
you obv need to work your bench and triceps
when people say they're at 1234 plates, do they mean for 1 rep
>>37661843
yes, but desu i think these "standards" are too easy to achieve
>>37661843
i think this would be the minimum before you can say you lift for 5 reps
>>37656241
if I can do lmao1pl8 bench for 15 should I be able to do 2pl8?
>>37661968
i highly doubt it personally. try slowly then, increments of 10 kg
>>37661968
Try 15pl8 for 1 rep
>mfw
>>37662100
>15 620kg
DYEL
>>37660924
that looks really bad for your back
>>37662135
It's not since it's a relativly light weight
>>37656241
>tfw 1.5/X/3/4.5
I don't binch anymore.
>>37656241
150/235/330/450 here....i feel quite good about my strength gains @ 170 bw, but my uppuer body just look dyel...why is that?
>>37662328
because you dont use KG and im to lazy to work that shit out
also are you manlet
>>37661748
>explain more pls.
linear progression hits the rocks very quickly. after that you have to have an understanding of program design and, ultimately, the chaotic nature of exercise stimulation and physical adaptation.
it's a failure to get a grasp of this that makes most people just give up. this is why gyms arent packed to the rafters - most folks fail and go home. forever.
half plate master race
for reps
natty btw
>>37656241
>tfw sharp forearm pain on the descent
SEND HELP WHAT DO I DO
>>37662460
Just drop it from the top
>>37662328
5' 11" king of manlets...
>>37662066
yeah I got pinned under 95, I'm off to go kill myself
>>37659862
how?
About to go to the gym and try 200x5. Pray to the lords of iron for me that I make it
>OHP is up to 120lb 3x5
>Bench is only at 1.5 pl8
>Deadlift is only 2 pl8
>Squat is only 2 pl8
Why is OHP progression so much easier
Fuck this
>Thread for lifting things over your head
>No snatch or c&j
Bye
Just got to 78 kg x5. I love ohp but it takes forever to improve.
>>37656353
Just ahead of you at 80. It was such a bitch getting from 70 to 75. Micropl8s helped me bunches.
>>37662135
So when people OHP, the natural tendency is to lean back to help the weight get moving at the start of the lift.
If they lean back with their spine, this can lead to bad things.
The point of the hip movement is by flexing your glutes and sinking your hips, you can accomplish the lean back motion with a neutral spine.
>>37658744
Nice bro, I lift 135 lbs with my dick alone. Gotta keep going
>>37659644
what's your shoe size? your feet look ridiculously tiny in this picture.
>>37659644
fake weights or its racked on the right side.
>>37661653
It becomes a push press when the knees are bent and leg drive is used.
6'6" hoping to press 60kg
tfw been grinding it out stuck at 42.5-45kg for weeks
>>37656325
>tfw 1/1.1/2.5/3
Where is my bench
>>37663301
Size 12 sometimes 13
>>37663341
wot
>>37656241
>tip toe
when will they learn
>OHP quickly surpassing squat and deadlift
back to squatting heavy twice a week FUCK
>>37663486
I know that feel.
I can do 170X5 on bench, and 135X5 the press
I basically bench from my delts
>>37656241
tfw 1/2/2.5/3
>tfw hit 135 OHP for a single
Still not seen anyone else in the gym do it.
>>37656241
when people talk about 1pl8 OHP meme are we assuming this is fresh (probably doing a bro-split) or after doing bench and incline (PPL)?
Because I'm doing PPL now and there is big difference between doing OHP firsrt and doing OHP after a few chest exercises.
>0.5/1/1.1/1.5
>tfw linear progression
>>37660039
Mirin height gains
>tfw found out that i have a torn labrum
>tfw doctor says no more bench pressing
>tfw my press is skyrocketing
>>37663993
your an idiot
its after running a marathon and doing 100 handstand pushups
>>37664095
to be 100% honest I have never done an OHP fresh and the first time I did I push WAY more weight
I assumed everyone else was like me and always did chest and shoulders together. Of all the friends and people I've worked out with, not a single one started with OHP.
Maybe me and my friends are the 1% that have never started a workout with OHP
>>37660916
135 is a lot more than 75 lol I've never seen a woman OHP 135 and I could do it while still being a novice.
>>37660802
>jerk
>from ground
cmon, you can do better
>>37663818
lmao
>tfw do 60/100/110/150 for reps
I really need to work on my legs
>>37662619
Does half repping squats I guarantee it
>>37659493
4 sets of at least 20, heavy as possible.
OHP: 60 (135)
Bench: 75 (168)
Squat: 110 (247)
Deadlift: 130 (292)
All one rep maxes.
183cms (6ft)
77kgs (173lbs)
Lifting for about two years (22months). Slow progress and I'm not sure if I should still do linear or start on an intermediate program.
>>37660916
the award for most successful bait in this thread goes to
>>37656325
No it isn't, you're just weak and your deadlift sucks
After 6 months of lifting I can do 110lbs of OHP. Is that good?
>>37664444
texas method
e
x
a
s
m
e
t
h
o
d
with additional bench volume of course, and no meme pressing unless you really want to.
>>37656241
>tfw 1rm is 125
>>37664444
This gives me so much hope, I'm around your weight and height, and figured I was lifting too little after 7 months of lifting. Turn out it is somewhat okay.
Tested pr as of early may was 135#×3. I was stupid though, did it cold, no warm up and tweaked my left shoulder and mid back.
Currently doing bp 3x a week, followed by sets of ohp. Stalled my bp a few weeks ago, so I deloaded and started focusing on close grip bp.
So, currently up to close grip bp 185# 5×5, followed by 120# ohp for 2 sets of 5. Rest day today. Tomorrow will be cgbp 195# 6 sets 4 reps, then ohp 125# 3 sets of 4 reps.
Seeing as its friday, Ill likely follow that up with some close grip incline bp reverse pyramid for 3 to 4 sets to get some extra volume in,what with the extra recovery day over the weekend.
Of all my lifts, hitting 135ohp for a triple was the best feeling. I was stupid and it set me back significantly, but was still worth it
>>37664689
Well just make sure you're eating and sleeping enough. I didn't and it's why it's taken me so long to barely break "advanced novice" tier.
Been stalling at 100lbs OHP for one and a half week now. First got 5x3x2 watched a whole lot of videos on how to improve the OHP, improved my form and now I reached 5x5x4 today but I can't get that last fucking rep on the last set. Deloading to 85lbs and starting to progress linearly again next time. Fucking sucks. I guess stalling at babby weight is to be expected if you start as a skinnyfat on a 20% deficit cut.
>>37664712
i was in a simlar situation at 47.5kg but i just bumped it up to 50kg and did 5 reps and less sets. then deloaded to 47.5 for the rest
just mix it up more confuse the muscle
>>37664444
>>37664646
I do 110/135/250/295 for 5x5 at 5'8/170 lbs, and was lifting since April.
I legit want to know if I should stick to SL until I hit 1/2/3/4 or should I be looking at an intermediate program already.
>>37664794
Stick with novice linear progression for as long as you're making steady progress on it.
>>37664806
beyond 1/2/3/4? My bench started progressing again when I added dips for accessories.
>>37663291
We're all gonna make it brah
>>37664735
Sounds like it's worth a try.
tfw you can rep out 80kg OHPs but your bench barely breaks 2pl8
>>37664833
Yes. If you're going beyond 1/2/3/4 on a novice program then congrats my friend you may have a career in strength sports. What matters is how long you can progress on standard linear progression where you're adding lbs every workout.
>>37664794
Do linear progression until you stall three times on squat and deadlift.
>>37664848
I mean you're not gonna make gains any faster if you switch to an intermediate.
1/2.25/2.5/3.5
Fucking sucks
>>37664853
SL makes me deload when I fail to do 5x5 three times in a row. Had to deload twice on squats but I eventually exceed the weight where I stalled. I will deload on deadlifts for the first time if I don't make 1x5 again.
>>37664865
thanks brah, but what if squats and deadlifts are stalling while the pressing exercises are still progressing?
>>37664936
Sounds like you're fairly close to being done with your novice program then.
>>37664865
>>37664940
>I mean you're not gonna make gains any faster if you switch to an intermediate.
If everything is stalling though, you should switch.
Like the other posters have said, no reason to switch to an intermediate higher volume program until it's necessary.
And if you can still progress linearly on 2 of the lifts, then keep doing novice for those, and start on intermediate with the other ones.
to be honest, i dont think it is worth doing novice and then failing a lift 3 days in a row to tell you that you need to switch programs.
I think that is just a recipe for injury / frustration.
Assuming eating, sleeping, and trying hard enough, if you fail on a given day and you cant attribute it to any other factor, just switch.
>>37665015
is "three deloads" a bright line rule?
>>37665034
>everything is stalling
So I should switch when every exercise had stalled a specific number of times but not until there's at least one exercise that has not reached that number of stalls?
Do you guys do OHP in the squat rack? I've never done power cleans (i'm on SL).
Do you ask for a spot with barbell OHP? Makes me more confident in the lift some how. Don't want it to turn into a push press.
>>37665060
let me clarify/add: how do I do novice on one exercise and intermediate on others, add volume? Also I'm getting broken capillaries on my neck/face/arms every session now compared to just every now and then a few weeks back. Also my eyes are almost always red after lifting.
>>37664622
Meh, he's right.
At 1/1.5/2/2 myself.
But deadlifting that heavy is a meme anyways, just do more reps.
>>37665078
http://fitsticky.com/texas-method if you want to switch to intermediate
>>37665076
wtf is he doing? is he trying to do the SS style press?
>>37665132
thanks, but how about 5/3/1?
>>37665177
Worst program ever.
>>37665161
He's doing hip thrust OHP
>>37660852
Your description of a jerk is totally wrong desu. In the jerk, you drop down and "catch" the bar, either in a split or semisquat position. Also, you should use your ankles in a push press.
>>37661582
Then squat more you silly billy
>>37656325
t. stupid-ass benchbro
>>37656241
>tfw just hit 2pl8 The Press
>>37656345
160/280/405/500
you niggas need to step your game up.
your deadlift is pretty bad 2bh, a healthy male should DEFINITELY reach a 3pl8 deadlift in under a year if not on a memesplit... i'm being extremely generous too
>>37661461
for me, i get the most power with my hands just outside of my shoulders
>>37665071
pls respond
>>37661968
i think you'll get close but fail
probably because you aren't used to the heavy weight
>>37658707
>>37658724
>>37658741
Get straps and train grip seperately and on your warmup sets. Don't hinder your strength progress because of your grip
>>37665252
brah, i put 50+lbs on my squat/dl and 25+lbs on bench/ohp over the last 12 weeks
the shit works
>>37665883
Yes.
No.
>mfw last rep on 120kg push press
>>37656325
No 1/2/3/4 is normal. It gets different afterwards and becomes something like 1.5/2.5/4/5
>>37665252
youre one of those retards that think 531 is doing each lift once a week just for the 531 sets, arent you?
>>37665950
How do you finish hard reps then that only need a slight push? Switch to push press? Count as a failed rep although you needed like 2 millinewtons more force?
>>37666046
If you don't complete the set with full ROM and proper form, then it's a failed rep.
>>37665060
I am this guy:
>>37665034
If a single exercise has stalled (assuming good sleep, food), switch it to intermediate. Continue your other lifts on novice. One of them will stall later on. Switch that to intermediate. Finally the last will stall. Switch that to itnermediate as well. By this point you will be doing itnermediate for all of your lifts.
does that make sense?
>>37666046
On the last set I go to failure, and if I do 8 or more reps I up the weight by 5lbs next workout.
>>37656401
this was my problem, I think my bench was only around 5lbs above my bench at best. In the past few weeks i've been seeing major improvement when I added a day of running per week, and after squats add assistance lifts such as back extensions, and leg machine for quads and such. I usually do around 4 sets of 10 for the assistance lifts
>>37656241
hit 1 for 2 and 2 plates on bench for two
feels good
Can do 125 for 3 reps, Going to try for 1maopl8 next time I go to gym.(I use very strict form)
I can push press 175 for 3(I do it from the rack position), anybody else got their push presses much higher than thier OHP?
Is it easier to progress on push press if you have jerk blocks you can drop the weight on?
Catching the weight is really demanding on the scar tissue in one of my tris.
>Tfw I can finally 5x5 the bar as of yesterday
I'm a girl so my upper body genetically sucks.
All my other lifts had been progressing well, except for fucking OHP.
No more babby EZ bar OHP for me.
>>37666399
have you read this?
https://www.t-nation.com/training/strength-training-for-women
>>37666189
when would someone's push press ever be lower than their OHP
Progressing on ohp for beginners
Suck in stomach +5 pounds
Suck in ass +5 pounds
Closer grip +5 pounds
>>37666618
+1
Also brace your core will up it.
>>37666411
Very informative, thank you.
I'm wondering if I should start doing heavy 3x5 rather than the 5x5 I've been doing. I'll give that a try for a while and see if I feel a difference.
>>37666411
Kys wk
>>37666728
Glad you liked it! Unfortunately I don't often come upon a girl who lifts! lol!
Do you happen to have skype or kik, babe? ;)
>>37666618
Is closer grip easier or harder?
>>37666805
Yes I do. Why?
>>37658741
seriously just do farmers carries and roman dead lifts
>>37663928
sure thing buddy, if you actually deadlift and squat there is no way you have such imbalances that youre actually able to move more weight with your tris and delts than your legs
>>37665076
lol, if youre not able to strict press 1 pl8 for some easy reps youre not even allowed to call yourself a man
1pl8 x5x5 here. 150 1rm i feel like it should be higher considering i can do 1pl8 25 times in a session .
>>37663341
that shit isn't even heavy you dyel
>>37658698
>>37658672
scream mid-lift. Just let out a good ol' shreiking scream.
>>37662422
I did that literally my first day.. Also natty
>>37668091
Train push press for higher 1rm
>>37656440
Dude I never lifted in my life and did it in a week
>>37656241
I hit lmao 1pl8 my first time doing OHP.
6'1", 180lbs
I had been lifting a lot before, and did dumb bell press a lot before trying with a barbell
>>37660477
Dude, I had the exact same twanging sensation. I widened my grip a bit and it stopped.
>>37659253
Seen them suggested a couple of times.
Are they really good for grip strength?
I used to do romanian DLs.
But today I tried doing some 3x10 krows with 16kg, didnt wanna overdo it since I never did DB rows before.
I heard they're good for lats as well, that would be cool
>>37668753
I prefer single arm deadlift, as i can usually pull more than half of my diddly, it is the most weight i can load up on my forearms
>tfw I hit the fucking wall with my bench so soon
>Been on 160 (72.5kg) for 4 workouts, today it was actually my worst one.
Should I do some volume with like 50-60 kg???
How can I be so fucking weak??
>>37656440
>tfw 4 months in
>Just barely hit 1pl8 last week
>>37666907
Well then, a few things to get started. 1) Yes, I'm posting because you're a female /fit/izen, 'tis an awesome thing to see! 2) I'm Brian. 3) I'm not like those other guys. If anything, i'll be the one in the kitchen! :^)
>>37656325
>tfw 1.1/2/2.75/5
I fucking hate squats.
>>37668897
lol well nice to meet you Brian. Thanks for sharing the link.
>>37662328
All the big good looking guys at my gym can bench at least 315 for reps, shit just take time mane
>>37656325
>>37656286
>>37656385
What type of squats are you cucks talking aboot for the 1/2/3/4?
>>37669588
>>>/reddit/
Qs from kohai
Is the bar-weight included in all these figures? 110 is 45 pl8 on each side and 20 bar?
These are all lbs NOT kg?
A pl8 is 20kg (45lb)?
Please assist me senpai and I won't ask again...
>>37669771
You're getting lb and kg mixed up.
Bar = 45 lb = 20 kg
Plate = 45 lb = 20 kg
So "1pl8" is the bar and two 45s, so 135 lb or 60 kg.
110 would be the bar and 32.5 lb on either side.
>>37669771
1 plate is 40 lbs unless there isn't a hole in it.
Is there something wrong with me if I can do a 5x5 for 315 while squatting but only can do 315 for a 5x3 with deadlifts?
>>37669825
>>37669828
forever grateful brehs
I have lurked for some time but this has always confused me
>>37669825
>>37669828
And you have to do 5 reps, full rom for it to count?
>>37669661
Kick rocks nerd. I'm a navy seal with over 420 confirmed kills
>>37669828
What?
1 individual plate is 45 lbs.
The bar is 45 lbs
usually people refer to their lifts in "plates"
a 2 plate bench is 225 lbs.
that means 4 plates total and the bar
5 * 45 = 225
>>37669861
For what to count?
If you're talking about the statement "I just OHP'd 1 pl8" that means they loaded up 135 and put it above their head at least once.
>>37669877
So, 1/2/3/4 is just ONE rep? You only have to do it once?
>>37669872
Agreed. Unless the plate has a hole in it.
185LBS X 5 today boys
*I only did two sets then weighted down to 175 to finish. never weight down.
>>37669886
5 reps.
>>37669931
>>37669877
So it's agreed. 1/2/3/4 does NOT count if you can't do 5 reps, full ROM.
Thanks senpais
Been stuck 205lb for the longest time and then I started working it a lot more including triceps and my ohp jumped to 250lb
>feelsgood.jpg
>>37670126
Height and bodyweight?
>>37668897
Kys
>>37665076
Garbage form and no shrug at top of lift. Sad.
>>37669904
Holy fuck what is this supposed to even mean? Die in a fire.
>>37666046
squeeze the fuck out of your abs and glutes
>>37665076
The fuck you doing with your hips?
>be me
>be today, go to gym with work buddies, start new program together
>today be shoulder day
>decide to do ohp for first lift
>little nervous cause never did ohp before, just "Arnold's" with Dumbbells, and shoulder extension
>all friends attempt lmao 1 plate, none succeed
> I try unenthusiasticly
>mfw I put it up 3 reps
>all my friends applaud
>feels good man
My lifts are fucked up too though. I'll try 1RM ohp next week, but other lifts are
>bench 285
>squat 260
>diddy 320
why are all these people posting stats without bodyweight?
My press is 180lbs at a body weight of 171 lbs. Height is 6'0"
>>37665076
you leg-driving son of a bitch bastard cheater
>>37670415
Greetings reddit.
>Doing my 195lb squat
>Guy next to me does 285 lb squat
>Jesus he's built
>He goes to ohp after
>Fails after 2 reps at 105
>Shit here let me try to do 95
>Manage to do it and crank out my sets
>Realize he's gripping it wide like a squat
>Everyone does this
Why do people want to suffer?
>>37660743
You're not keeping your back tight. That grinding shit is your back telling you to tighten your whole body up.
>>37663993
Fresh ohp 1rm
>>37670822
Shoulder width? I do the same length grip as for bench and thumbless.
I dont know if this thread is a joke or not. when I was starting SL i was doing OHP with strict form with 135lbs. right now im trying to break into 2pl8 OHP. the thing i suffer at surprisingly is bench press.
