|02-14-2014, 06:31 PM||#1|
Join Date: Jan 2013
Location: London City UK
Training Type: 5x5
Fav Exercise: One arm dumbbell rows.
Help needed with over head press.
The smallest plates I have are 1.25kg, and so two of those on either end of the bar.
Over head press is, like I know is the case with allot of people, a damn hard lift to progress with for me.
I recently managed to hit my 5X5 on the given weight, and so needed to increase for next time.
Like I say this increase was by 2.5kg.
The problem is, that with this new weight, with the added 2.5kg, my form really isn't very good.
Of course, it will improve as I get stronger, which is what I want, but I was wondering if this was a very good way to go about it...
When your form isn't great, isn't that substantially loweing the effectivness of the lift?
Naturally with OHP, it's the leaning back slightly when your near the top to get it up and over.
I definatly felt it in my shoulders, but I'm not sure weather lifting with not very good form is the best idea..
Like I said it'll get better of course, but I don't know weather I'm cheating myself out of proper muscle fiber recruitment.
It's not like I can just drop the weight a little either, because the smallest I can drop it is what I was on before, which I can do with perfect form and with no problem.
So it's either no challenge at all, or too much so that my form isn't great.
I don't really want to be switching up rep ranges and so on, I'd rather just stick to 5x5,
so do you think I should carry on with new weight and wait until my form gets better?
I did actually do that with the last weight I was on, and it worked ok, form improved pretty quickly,
I just thought I'd ask to make sure that was alright.
I'm still performing the lift in a safe manner I'm not straining, The main thing of course is that I get stronger and maintain my safety which will be ok, I just want to make sure I'm actually activating the shoulder properly and not cheating myself out of gains,
OR if in fact this is a necessary process I have to break through to be able to complete my sets with good form on this weight after I've got a bit stronger.
EDIT: Some notes on the bad form I think I'm doing.
I don't have means of video conversion otherwise I'd just show you, but imagine doing the lift, and then towards the middle just bending back a little bit (not much) so you can get it over your head, I guess bringing my chest into it just a little bit, as opposed to being totally straight.
I was also bending my knees a small amount as I lifted the weight up.
Last edited by LindenGarcia18; 02-14-2014 at 06:37 PM.
|02-14-2014, 06:47 PM||#2|
Join Date: May 2011
Location: Ft. Hood, Tx
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
For now, keep moving up. A little bit of bad form is alright as long as things don't get out of hand. As you progress, you need to get a feel for how much form you can give up to keep moving more weight. When the crappy form is doing more of the lifting than your muscles, it's time to drop back down a little in weight. You'll find that when you do all of a sudden you can use perfect form with weights that used to make you cheat.
Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
|02-14-2014, 08:15 PM||#3|
traps *and* abs ;)
Join Date: Feb 2013
Speaking of which, microloading can help. Maybe you could track down some itty bitty plates (or use something else like magnets, etc.) for this purpose. I know that it's been pretty handy for me.
Where you at with OHP anyway, mate?
6'2", ~100kg (~220lbs). 40yo, training (with a few breaks) since my late 30s.
Squat 160kg (352.7lbs), Bench 112.5kg (248lbs), Deadlift 220kg (485lbs), Strict Press 75kg (165.3lbs)
My training log
|02-14-2014, 08:16 PM||#4|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375
Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
|02-14-2014, 08:36 PM||#5|
Join Date: Jul 2010
This isn't for everyone because it is a slow burn.
|02-14-2014, 09:12 PM||#6|
Less is More
Join Date: Jan 2010
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
1. slightly "bad" form within reason is okay, reset if needed
2. stay with weights until smooth
3. add reps beyond 5, then add weight and drop back to 5 reps
I think Dray was going to say, change the rep scheme... I would agree...
strength is strength. One rep proves strength, multiple reps prove strength endurance. if you really want pure strength, less reps will get you there.
this could mean...singles, doubles, triples, less sets, declining reps, etc.
effort at your limit will require more recovery. both in between sets and between workouts.
for example, if you are struggling with 135x5x5, try one of the following:
125x6-10x5 (increasing strength endurance and tendon/ligament strength)
135x1x5 or 135x2x5 or 135x3x5 (saving some energy to ensure clean reps)
135x5x3 (save energy for recovery)
135x5,4,3,2,1 (offsetting declining endurance during workout)
120x5, 125x4, 130x3, 135x2, 140x1 (warming up without burning out and then setting PR)
|02-14-2014, 11:35 PM||#7|
Join Date: Oct 2013
Training Type: Strongman
Fav Exercise: Log Press
Another thing to consider is, you are doing 5x5. I know you didn't want to change reps, but you could try to increase the total volume with the lighter weight by adding sets. That would have you doing more work with a weight you could handle until you were ready to move up. Another option is to go ahead and move up, do as many sets as you can with the heavier weight with good form, and drop back down for the rest.
135 x 5,5
125 x 5, 5, 5
Its still progress, which is the key.
Axle Press (270x4), Log Press (255x1), Farmer's (215/hand, 50 ft), Strict Press (225x1
|02-15-2014, 08:47 AM||#8|
Kettlebells' Angel !!!!
Join Date: Dec 2010
Training Type: Other
As others have said, you can lower your load and do more reps then go back to the higher loads and lower reps; this system does work well, when you go back to the lower volume higher loading, it's easier to hit that weight load that you were having issues with before.
I use this system a lot.
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
|02-15-2014, 11:49 AM||#9|
Join Date: May 2013
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Greek Yoghurt with honey
I did a high frequency benching program and helped my OHP amazingly. Upped my bench max by 15kg in 3 weeks, bout a month later hit 80kg x 3 on the OHP. Eat big as well, really helps the press.
Training log: http://muscleandbrawn.com/forums/showthread.php?t=15881
"No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." – Socrates
"I never saved anything for the swim back."
"Compound exercises, kids! Compound exercises!"
|02-15-2014, 01:00 PM||#10|
Join Date: Apr 2010
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
In my experience most people at a beginner level progresses well on a higher rep range on the Press in particular.
I would suggest you do 5x10 instead of 5x5. Whenever you got all reps, att 2.5kg and start over.
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