Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 01-27-2016, 07:11 PM   #1
Stienthor
Senior Member
Brawn
 

Join Date: Feb 2014
Location: Manitoba Canada
Posts: 117
Training Exp: with weights 1+ yr
Training Type: 5x5
Fav Exercise: Squat
Reputation: 1310
Stienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good posts
Default Warm up issues

Ok. With some hit and miss attempts to figure it out myself and a huge boost from recent vid of Steve's, I figured out my warm up issues (almost)
My issue now is my OHP. My weight is not that great. Currently only 125. 5x5. Have tried multiple empty bars sets at 12-15 then going to75-95 for anywhere from doubles to singles. Basically nothing I try is helping me go through my first 2 working sets being a grind and the others being a lot easier. Based on Stevens vid it caused by not being warmed up which confirmed my suspicions. My DL squat and BP I do not have this issue. Have a base weight and increase by 50 till I at working weight. With OHP I do not have a bunch of transition room.


Thoughts




Sent from my iPhone using Tapatalk
Stienthor is offline   Reply With Quote
Sponsored Links
Old 01-27-2016, 08:38 PM   #2
Dray
aka
Max Brawn
 
Dray's Avatar
 

Join Date: Feb 2013
Location: Australia
Posts: 6,687
Reputation: 458862
Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!
Default

Disclaimer: I ain't no expert. Can only pass on observations and experience from this "intermediate" PoV, fwiw.

That said, I've never had a problem with OHP. Easiest lift for me, if anything. Best strict press thus far is 80kg (~176.4lbs) for a triple - not amazing, but not terrible either.

What strikes me is that 5x5, sets across, could just be a bit much. Maybe try ramping sets, or dropping to 3x5. These are both very popular "next steps" for people doing, say, the Stronglifts routine.

Anyway, again for what it's worth, my warmups - if I was doing 125lbs for the working sets - might look like this (after general warmup stuff): bar x 6 or so, 75 x 3, 105 x 1

Not used to thinking in pounds , but I think that's about right. Yeah, I might err on the side of minimal warmups.
__________________
41yo, 6'2", ~93kg

best gym lifts: sq 160kg / bp 110kg / dl 190kg /
c&p 80kg / dips +50kg / chins +31.25kg


my training log
Dray is online now   Reply With Quote
Old 02-03-2016, 09:58 PM   #3
Stienthor
Senior Member
Brawn
 

Join Date: Feb 2014
Location: Manitoba Canada
Posts: 117
Training Exp: with weights 1+ yr
Training Type: 5x5
Fav Exercise: Squat
Reputation: 1310
Stienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good posts
Default

thanks for the input Dray. do not think I have ever tried the more minimal warm up. So gonna give it a try. At this point I am at trial and error, so have nothing to loose.

THanks again
Stienthor is offline   Reply With Quote
Old 02-05-2016, 02:44 PM   #4
Shmeegs
Senior Member
Brawn
 

Join Date: Jun 2015
Location: Pittsburgh, PA
Posts: 203
Training Exp: Off and on for 15 yrs
Training Type: Powerbuilding
Fav Exercise: Compounds
Fav Supp: Moo cow f@$ milk
Reputation: 23364
Shmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributorShmeegs is a dedicated contributor
Default

The issue with the OHP may not be warm up related. It may not even be the shoulders or the triceps either. My issue with the overhead press is that my core seems to give out prior to my pressing muscles. Try adding some extra core work in there. I went from 135 for 3x1 to 150 for 3x5 in two weeks, by adding extra core work in there. It helped me, it may work for you. But then again, I don't do much warming up either if at all. So what do I know?
Shmeegs is online now   Reply With Quote
Old 02-05-2016, 04:58 PM   #5
big_swede
Senior Member
Max Brawn
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 13,058
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 563790
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
Default

Stretch your shoulders out between your warmup sets, and try going up to a single or double with a heavier weight than your worksets.
__________________
big_swede is online now   Reply With Quote
Old 02-05-2016, 11:34 PM   #6
Stienthor
Senior Member
Brawn
 

Join Date: Feb 2014
Location: Manitoba Canada
Posts: 117
Training Exp: with weights 1+ yr
Training Type: 5x5
Fav Exercise: Squat
Reputation: 1310
Stienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good posts
Default

Will keep the ideas in
Mind gents for my next day of OHP


Sent from my iPhone using Tapatalk
Stienthor is offline   Reply With Quote
Old 02-06-2016, 12:31 AM   #7
yangwenbin
Senior Member
Max Brawn
 
yangwenbin's Avatar
 

Join Date: Mar 2014
Location: Shanghai, China
Posts: 6,987
Training Exp: 5
Training Type: Complete Chaos!
Fav Exercise: squat
Fav Supp: milk
Reputation: 728497
yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!yangwenbin is one with Crom!
Default

Quote:
Originally Posted by Shmeegs View Post
The issue with the OHP may not be warm up related. It may not even be the shoulders or the triceps either. My issue with the overhead press is that my core seems to give out prior to my pressing muscles. Try adding some extra core work in there. I went from 135 for 3x1 to 150 for 3x5 in two weeks, by adding extra core work in there. It helped me, it may work for you. But then again, I don't do much warming up either if at all. So what do I know?
Put aside a core weakness possibility, what you may need is more core warming up before pressing. I recall from the time I was doing full body that my press was feeling very strong if I deadlifted just before. Recently, the rack was taken so I did my pressing session by cleaning the bar then pressing, felt strong...
If I'm not mistaken, you press then deadlift in the same session, maybe switching the order you lift may help...my two cents!
__________________

Training log
yangwenbin is online now   Reply With Quote
Old 02-08-2016, 02:57 PM   #8
dlocas
Senior Member
Max Brawn
 
dlocas's Avatar
 

Join Date: Feb 2014
Location: Quebec City (Canada)
Posts: 1,340
Training Exp: Started in Jan. 2013
Training Type: Strongman
Fav Exercise: Deadlift
Fav Supp: Mac and cheese
Reputation: 136059
dlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master memberdlocas is a master member
Default

Overhead pressing is peculiar, at least for some. At times, I do experiment stronger sets after the first and second ones, even when the warm-up felt great. At other times, warm-up is so-so, then I completely destroy the weight on work sets. Go figure!

There must be many factors contributing to this, perhaps previous work done during the session (or previous day's work). Warm-ups and work sets are more consistent since I've started doing my pressing first thing in the session and doing them more frequently (depends on what you focus on); I always clean the bar from the floor (I have no rack), so it's best done while my core is fresh. I may press at a later stage, but then I'll reduce the load somewhat.

If I was at 125 lbs 5 x 5 with a 1RM of about 150-160, my typical warm-up would look like this: the bar 2 x 5 (replicating the exact groove as much as possible; you want to ingrain the best pattern); 75 lbs 2 x 3, 95 2 x 2, 115 x 1, then work sets. A single at a heavier weight is also a great way to prepare the nervous system (it could be [...] 135 x 1 then work sets = 125 lbs 5 x 5).
__________________
6'1" 258 lbs Preparing for a meet in Napierville, just south of Montreal (the village where Louis Cyr was born!).
Best Deadlift = 505 x 1
Best Clean & Press = 205 x 1

Last edited by dlocas; 02-08-2016 at 03:34 PM.
dlocas is offline   Reply With Quote
Old 02-09-2016, 08:51 PM   #9
Stienthor
Senior Member
Brawn
 

Join Date: Feb 2014
Location: Manitoba Canada
Posts: 117
Training Exp: with weights 1+ yr
Training Type: 5x5
Fav Exercise: Squat
Reputation: 1310
Stienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good postsStienthor has made some good posts
Default

well with the advice given here I am finding my lift is doing much better. thanks to everyone for taking the time to help.
Stienthor is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
How many warm-up lifts? 5kgLifter Powerlifting & Strength Training 5 04-13-2013 06:42 AM
I don't stretch or warm-up.. WilldBill88 General Board 14 11-16-2012 02:41 PM
General Warm Ups jwood Powerlifting & Strength Training 13 10-25-2011 08:16 AM
Wendler Warm Up BendtheBar Video Compilations 0 05-08-2011 05:56 PM
Warm-ups bwys61 Powerlifting & Strength Training 3 02-19-2010 08:57 AM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:25 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2016, vBulletin Solutions, Inc.