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Old 01-27-2016, 07:11 PM   #1
Stienthor
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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.


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Old 01-27-2016, 08:38 PM   #2
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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.
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Old 02-03-2016, 09:58 PM   #3
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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
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Old 02-05-2016, 02:44 PM   #4
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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?
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Old 02-05-2016, 04:58 PM   #5
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Stretch your shoulders out between your warmup sets, and try going up to a single or double with a heavier weight than your worksets.
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Old 02-05-2016, 11:34 PM   #6
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Will keep the ideas in
Mind gents for my next day of OHP


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Old Yesterday, 12:31 AM   #7
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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!
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