I need help, /fit/. My OHP isn't improving fast enough.
>start lifting 6 months ago
>190 lbs, fat, never lifted
>change diet, count calories, measure protein, etc.
>bench is 115lbs, squat is 135lbs, dead is 145lbs, OHP is 65lbs
>6 months later
>Weight has dropped to 164lbs with no help from cardio
>Bench has improved to 185lbs, squat is 225 lbs, diddly is 275lbs
>OHP is only 85lbs
I've done form check with 3 different people. It's fine. What am I doing wrong? Is there any accessory work I can do to help?
>>36630585
skelly here
your bench and squat is more than mine
but i ohp more than you
how is this possible?
Stop being a bitch
eat more, do lots of volume, do plenty of shoulder accessories. OHP is probably the hardest lift to progress on.
>>36630585
Wow, how are you fat and weak as fuck?
>>36630739
I mean, I'm 5'11". Is that fat?
>>36630585
I bet you only do OHP for shoulders.
>>36630585
Watch this OP:
https://www.youtube.com/watch?v=sqKhLR1zRaU
(don't fap yet, watch first and learn)
>>36630764
so? I only do OHP for shoulders and my OHP is 5x160lbs and still going up. you don't need more shoulder exercises to get your OHP above 85lbs.
been lifting same time as you, 19y/o 2 inches shorter and same weight
bench 175lbs
squat 220lbs
deadlift 315lbs
ohp 110lbs
make sure you are doing dumbbell shoulder press, helped me when I stalled at 88lbs.
>>36630585
Your OHP form sucks dick or you're cheating your Bench by either cutting the ROM or bouncing it. You should be able Press 100x5 easily if you have an honest 185 Bench.
>>36630812
2 inches taller*
>>36630760
Nope, and im the same height and weight but i can't lift 1/2 your lifts
>>36630585
I have the opposite problem, my OHP is improving faster than all my other lifts.
Bench: 165lbs Squat: 215lbs Diddly: 260lbs OHP: 115lbs
>>36630878
I don't understand how this shit happens. I DL as much as you but I'm at 75 for OHP, 135 for BP, and 165 for squat (hi-bar, mind). One year of lifting.
I know not to compare myself to others and just go at my own pace, but seeing the stats in threads like these for people who seem to be around my level is so fucking weird.
>>36630878
I would be more concerned with getting all those lifts up. A 115 press isn't turning heads any more than a 165 bench press
>>36630927
not him but different people are just better at different things
I'm tall with broad shoulders and have always had a great bench/OHP with mediocre squatting/dead
>>36630585
YouTube "3 press fixes" and click the video with the handsome shirtless man. It will help
3x5 or 5x5 doesnt really work with OHP in my experience
what boosted by OHP instantly is ohping heavy singles 1-2 times a week and getting tricep volume through some other exercise
>>36630949
I cringe at how gay you are, tbf
>>36630585
Check this https://fitsticky.com/articles/overhead-press-thread
And this https://fitsticky.com/how-to/
And this https://www.youtube.com/watch?v=CnBmiBqp-AI
And this https://www.youtube.com/watch?v=sqKhLR1zRaU
What are good accessories for OHP?
Currently
Bench 215
Squat 275
Dead 300
OHP 125 :(
>>36631039
>>36630585
Also, you might wanna incorporate push presses to your routine as well. You can do them on the days you bench (assuming you're doing something similar to SS).
>>36631096
Heavy Lateral Raises (thumbs up pinky down, use heavy weights)
Push Press
Bench
Dips
>>36630878
is this 1rm?
>>36631096
More pressing. Just add volume.
If you really want to blow it up, run a cycle of Smolov Jr.
>>36630927
I've only been lifting for about 3 months and my OHP has yet to stall. My bench was stalled for a long time until recently and my squat and deadlift are stalled right now. I imagine my OHP will stall soon and all my other lifts will catch up. Just keep doing you brah, don't worry too much about stats and don't compare yourself to me becuase I'm weird.
>>36631133
Estimated 1rm by symmetric strength from plugging in my best working set
>>36631123
Trappy do you do hook grip dl? Have you ever worn a butt plug?
>>36630878
kek don't worry soon OHP will be progressing much slower than the others
>>36631301
>Trappy do you do hook grip dl?
No, I use straps most of the time.
I don't train the DL as a main lift myself, 90% of the time when I'm deadlifting I'm either cleaning or snatching.
>Have you ever worn a butt plug?
Of course.
>>36631334
Lol yeah I know
See >>36631158
I don't want it to stall it's my favourite lift :(
>>36631396
Post butt
>>36632201
http://imgur.com/a/SKR7F
Why do the plates on the left say 25 but the ones on the right say 45?
>>36632218
Y-You're cute
3x5 or even 5x5 isn't enough to properly progress on OHP. I don't care what the beginner say because you should begin deviating when you start stalling.
I'm doing my bodyweight for reps on OHP. I do a minimum of 30 reps 2x a week. One day I work sets with 3-5 reps and the other day I work sets with 1-2 reps + sets with 3-4 reps.
>>36630585
your ohp is very low.
break the exercise up into chunks to identify the weak link.
can you press more sitting in a military press bench then you can standing? you may have a stabilizer muscle issue.
can you do a similar weight (50# dumbbell for example) in OHP form as you can barbell? you may have a flexibility issue
do you have a spotter for OHP progression? its a hard exercise to spot, and a hard lift to progress on. get a spotter, cut your reps, lift heavier.
ive seen one guy go exceptionally heavy on OHP by sitting on a pad under the sliding pin squat box. it looked safe and effective way to take a stab at bigger weight.
if you're 165 with 185 bench you need to work on your rotator cuffs
>>36632305
the ones on the outsides are lighter. the 45lbs plates are on the inside, you can see they're wider.
>>36631039
Solid advice all around.
Unrelated to OP, but sticking to OHP subject:
Anyone finding their upper body twitching or not feeling "tight" enough and feels a general difficulty in keeping their back straight during OHP (and also deadlifts) I recommend front squats, its really improved my form.
>>36632563
Say you were doing SA. On what day would you incorporate front squats? Should I trade them out for my high bars once a week?
>>36632676
2 sets heavy back squats, 2 sets lighter front squats in place of just back squats is my vote
your output on front squats is going to be shit anyway for the first few sets, why not just incorporate them
>>36630585
Been lifting for about a year and a half on and off.
When I started, my OHP was at 65lbs. Now it's at 165lbs for three sets of five. My friends who started lifting at the same time are way behind me in OHP, and I think the reason for this is that I've always included lateral raises, arnold presses (and incline arnold press), and incline bench while my friends have pretty much ignored those lifts.
If you start really working on those lifts you should see your OHP shoot up.
>>36632853
the laterals are the key
>>36630585
>start lifting about 3 months ago
>255 deadlift
>215 squat
>160 bench
>90lb OHP
>weighted dips w/ 35lbs
Why..
>>36632987
Why what? these are all very normal numbers for someone who wasnt even lifting in 2015.
Maybe if you put more effort into lifting instead of being a whiny little bitch you would be stronger.
>>36633410
Put the most effort into lifting than anything else but OHP doesn't progress it just stays the same.
>>36630585
>start lifting
>do 40 lb db ohp x8
>continue this for 3 months
>get to 45lbsx8
>tfw no gains
>go to gym
>decide to do barbell ohp
>80lbs x10
>try next week, with high weight lower reps
>decide to see how high i can get the weight
>105x5
what the fuck happened here? i've got no idea how it was jumping up so fast or how to make that keep happening.
>>36632853
or maybe you just did more work and thats why you progressed more
>>36630585
lol those fake crossfit plates
>>36630878
Bench: 185
Squat: 245
Diddy: 315
OHP: 130
How am I?
Almost 3 months training srsly after fucking around for a year.
>>36633623
That's over 3 pl8 push press you fucking mongoloid.
>>36633708
They're rubber crossfit plates. That's probably 115 lbs tops.
>>36633734
>>36633734
Fuck off you retard
>>36633755
Trapper I'm going to marry you
>>36633755
>>36633792
I literally used to work at a crossfit gym and we would have to scrape off the 2's on the 25 lb plates and change them to 4's so it looks like they're 45 lb plates. Not even kidding. People would join the gym and think they're really strong so we would keep them coming back.
>>36630585
more volume, sets of 8-10 on top of what you were doing in sets of 5(at a lower weight of course)
>>36633603
It didn't jump up fast at all. You should be doing more than double the weight of one dumbbell that you're pressing on barbell presses
Check out my hilarious stats.
5' 9" 215lbs
Bench 275
Deadlift 315
Squat 295
OHP 160
Why can't my OHP be higher?
>>36634218
5'7" 145 lb
Short torso, broad shoulders, skinny arms,15% body fat
Bench 215
Press 95x11 with wide grip
Squat 315
Deadlift 420
What is life?
>>36634414
Can we just combine my arms with your legs?
Bench 80
Deadlift 120
Squat 140 (no rack)
OHP 40
>lifting for 1 week and two days
>3x7 in all lifts
is this ok?
>>36633734
>>36633944
It's klokov. It's over three plates.
They're called bumper plates. They're used for Olympic lifting you fucking idiot.
Bumper plates =/= fake crossfit rubber plates.
>>36634504
How can you only OHP 40lbs when the bar weighs 45?
>>36634567
there are barbells that have fixed weight
Try doing rest pause sets
>>36634611
But how do you pick up the bar for any other lift?
I bench 185, squat 225, dead 275, OHP 135 how am I doing brahs?
>>36630585
Don't worry too much about it, most people have skewed lifts in one way or another. 6'0 188 and my OHP is disproportionately strong
345
245
205
150
My squat is asscheeks compared to my OHP. Just keep eating well, doing accessories, and stick to a program for progression, you'll break that wall eventually.
>>36634567
lol my bad, I use metric system anon I messed up that conversion
OHP 30kg --> 60lb +-
My bar weights 10kg/20lb
>>36634702
Your OHP does not limit your other lifts directly.
>pic related
>>36633679
Better than me and I've been training as long as you have, keep lifting brah
>>36631123
>Also, you might wanna incorporate push presses to your routine as well.
Push press will fuck up a newbies elbows.
>>36635357
No they won't.
>>36634540
Get trolled on lil bish.
>>36630585
things that helped me.
1. Strongman loading movements (stone lift, stone pin simulations, sandbag loads, etc.)
2. Overhead carries (because I do strongman, I use a yoke, but barbell, dumbbells, and kettlebells will all suffice)
3. Push Press - I use a log but bar or axle will be just as good
Whats considered a stall? 1 week?
>>36638093
its not in the sticky :(
>>36634755
i just hit a painfully long max on bench at ~200, and ive been building my shoulders OHP, flyes, ohp barbell and front raise; i've been consistently losing bench for the last 2 weeks... and my weight doesn't go up very much
i know your pain OP
