Discussion
Mothersruin said:
Failed again on the OHP - next, 3rd, time at the same then deload.
It's a weird lift, if I get the first part perfect I can use 'strength' to keep it going, if I get my timing wrong, it all goes to s
t.
For me, it's all about having the core locked and ready. Little else seems to affect it.It's a weird lift, if I get the first part perfect I can use 'strength' to keep it going, if I get my timing wrong, it all goes to s
t.Some people prefer one leg forward of the other too; I don't, but my PT says that plenty do.
Hmmm - I almost seem to talk myself out of the lift and fanny about getting the core locked, arse clenched, elbows forward, bar on lower palms, deep breath and explode upwards... or fizzle at the beginning and look at myself in disgust.
Not tried the leg thing, maybe that will cure everything!
Not tried the leg thing, maybe that will cure everything!
Unless you are resting the bar on your shoulders / upper chest before pressing it (more like a push press), you’re holding it at the very weakest position while you get your set up right. You’re probably knackered from that isometric contraction by the time you actually start pressing.
OHP is also the one lift where I’m not persuaded that full ROM is the best form. Two reasons: (1) the bottom position is horrible for a lot of people’s shoulders and (2) the first couple of inches are so much weaker than the rest of the lift that it really limits the weight you can use.
My personal experience is that (2) wasn’t a problem for me in that I was just as weak stopping slightly short on the descent! But I understand that it’s different for most people and the start of the lift is very tough. Most people compensate for the weakness at the bottom by cheating the movement (lay back, hip pop, push pressing it a bit, etc).
OHP is also the one lift where I’m not persuaded that full ROM is the best form. Two reasons: (1) the bottom position is horrible for a lot of people’s shoulders and (2) the first couple of inches are so much weaker than the rest of the lift that it really limits the weight you can use.
My personal experience is that (2) wasn’t a problem for me in that I was just as weak stopping slightly short on the descent! But I understand that it’s different for most people and the start of the lift is very tough. Most people compensate for the weakness at the bottom by cheating the movement (lay back, hip pop, push pressing it a bit, etc).
Once you hit plateau weights, I think the most important thing is getting the set done.
ORD is right about taking the strain for too long in that ridiculous position. I'm too old to ever hope that weight training is anything other than a way of staying fit which doesn't bore me, so...
... at heavy weights, I'll lock the core, lift the bar out of the rack, 'bounce' the weight up above my head with a spring from the legs for the first movement, and then strict press in reverse. As long as it comes below your chin for each rep, I reckon it qualifies, and it's much easier to keep the momentum going when you don't have to start with a lift from your chest.
ORD is right about taking the strain for too long in that ridiculous position. I'm too old to ever hope that weight training is anything other than a way of staying fit which doesn't bore me, so...
... at heavy weights, I'll lock the core, lift the bar out of the rack, 'bounce' the weight up above my head with a spring from the legs for the first movement, and then strict press in reverse. As long as it comes below your chin for each rep, I reckon it qualifies, and it's much easier to keep the momentum going when you don't have to start with a lift from your chest.
A really strict press doesn’t even begin with the bar in contact with the chest or shoulders - it’s simply held in the hands.
One thing to consider is dropping to a lower volume if you plateau. 5 x 5 is moderately high volume for older lifters. You could go to 3 x 5 and see if that helps.
One thing to consider is dropping to a lower volume if you plateau. 5 x 5 is moderately high volume for older lifters. You could go to 3 x 5 and see if that helps.
It is an odd one. I can seated press more weight with dumbbells than I can standing press with a barbell. When I did 5x5 ohp was the lift I made least progress on. For a while I swapped to a seated smith press to get the weight up and then went back to it which helped a bit.
It’s still rubbish for me though, 3 years gym and my ohp is 3x8 at 40kg or 5x5 47.5kg. I am 80kg ish.
It’s still rubbish for me though, 3 years gym and my ohp is 3x8 at 40kg or 5x5 47.5kg. I am 80kg ish.
LordGrover said:
You could try what Rippetoe used to recommend.
Get the first press overhead, and use that as the start point for the rest. You can effectively use a bounce or rebound reflex at the bottom to get the fecker overhead.
Sure there are videos out there demonstrating it.
Dat's wot I sed^^!Get the first press overhead, and use that as the start point for the rest. You can effectively use a bounce or rebound reflex at the bottom to get the fecker overhead.
Sure there are videos out there demonstrating it.
What’s the general opinion of doing Mad Cow just for one exercise only? I’m up to 120kg on my squat and it’s getting hard training it heavy 3 times a week. Failed around 100kg and 115kg but managed them the next session. Noticed my form is also turning to st the last rep or so.
Deloaded my upper body movements a few times because I wasn’t happy with the way my form was going so they are still pretty weak. I also bastardised some mocroplates to add 1.0kg as a 2.5kg jump was too much especially for OHP. Progression has been slower but easier going if that makes sense. My last deadlift was 130kg for 1x5 so still more room for improvement there too.
t the last rep or so. Deloaded my upper body movements a few times because I wasn’t happy with the way my form was going so they are still pretty weak. I also bastardised some mocroplates to add 1.0kg as a 2.5kg jump was too much especially for OHP. Progression has been slower but easier going if that makes sense. My last deadlift was 130kg for 1x5 so still more room for improvement there too.
Madcow is the recommended progression from Stronglifts... so go for it 
https://stronglifts.com/madcow-5x5-training-progra...
You can definitely mix and match SL and MC as each particular discipline plateaus.
https://stronglifts.com/madcow-5x5-training-progra...
You can definitely mix and match SL and MC as each particular discipline plateaus.
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