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Old 10-13-2011, 02:38 AM   #411
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Regarding OHPs, I find it makes a difference how I breathe, if you get what I mean. Usually, after cleaning the weight, I take a couple of gulps of air at the start of the set. Once I try pressing it up, I don't exhale unless the bar's past my ears.

If I cant hold my breath any longer and the bar's still not moved up from the shoulders, of course, that's a killer.

Regarding front squats - do you clean the weight and then squat? I have been doing clean and squat to get a reality check on whether my wrists are in the right position during the rack portion of the clean. I find the wrists getting a beating during front squats under two conditions --
(a) If I didn't rack the weight properly during the clean
(b) If I inadvertently lean forward and don't maintain an upright enough position.

Usually problem (a) arises if the clean is crappy and the weight isn't racked on the shoulder properly - almost always this is when I end up using too much arms and/or grip the barbell too tight and don't release it during catching and racking. Problem (b) arises on the last rep or two if I am doing multiple reps with front squat, core, upper and lower back tires towards end of the set, and I am no longer perfectly vertical (faced this problem earlier, and found the easiest way to get around it by trying to look vertically up into the roof). Make no mistake, front squat, like the deadlift, is taxing for the core, especially as you go to higher reps.

I dont face problem (b) these days since every rep I do is a clean and squat, done only to test out the rack part of the clean.

Last edited by kitarpyar; 10-13-2011 at 02:53 AM.
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Old 10-13-2011, 03:49 AM   #412
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Looking good in here Mike, keep crushing it brother
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Old 10-13-2011, 08:23 AM   #413
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Strong as always mate!

Maybe the progression on bench is causing fatigue that carries over to OHP? I have always had trouble with OHP, it can be a real mean lift.
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Old 10-13-2011, 11:26 AM   #414
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Another decent day, but my OHP is really going nowhere recently.
Sorry to hear that Mike. Have you been able to add any reps this month?
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Old 10-13-2011, 01:09 PM   #415
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No. I'm basically where I was a month ago and just can't seem to get even one more rep, or worse on a bad day, I regress. I have been losing weight, about 8 pounds so far, so that and perhaps Spart's thoughts about bench progress and OH just being such mean lift, etc. is the answer.

To be sure, it's not a huge deal right now as my goals are all powerlifting related at the moment, and those lifts are going great, so perhaps I should just not worry so much about it and see what happens. But, it is frustrating in that I think of these lifts as my fun ones, but they are not fun lately. On my powelifting days, I feel like a monster, my clean and press days, I feel small and pitiful.

However, Kit has a good point in that I should go back to basics and see if my form has gone to shreds recently. My real problem on OH is right from the shoulders. If I get it moving, the bar goes all the way up, but as the set goes on, it just gets brutal getting the bar to start moving off my shoulders.

As for the front squats, when I clean it first, I have no trouble squatting it. I think it is as you say Kit, when you clean it, you get the bar in the right place or it doesn't work. But doing only one front squat rep at a time, and having it be dependent on what I could clean for that day, I didn't feel like I was really getting very far with front squats.

So lately, I've been doing the front squats from the rack because I want to do more reps with higher weights (and not do so many heavy cleans each week!). The first few reps are always pretty good, but those last two reps are just wicked. I do look at the ceiling and it has helped for certain, and perhaps it is just my weak back giving out making the bar go forward just enough to put pressure on my wrists on those last reps.

Maybe I should try triples instead and see how that goes. The OHP and Front squats are just so specific and so dependent on such a smaller group of muscles overall, that it seems like one little slacker muscle group can trash the whole operation.

ANyway, enough whining. Things are going good in general. I need to remind myself to be patient AGAIN!

Thanks for the support! Thanks to you too, Gaz! Keep an eye on the rearview mirror, buddy! I'm going to catch you on the deadlift one of these days if I live long enough.
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Old 10-13-2011, 01:30 PM   #416
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How many weekly reps of OHPS are you doing currently?
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Old 10-13-2011, 02:58 PM   #417
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A-week, one day, 4-5 working sets of OHP, 12-15 reps total, 25-30 counting warmups, Oh and 3 sets, 9 working reps of snatch, with some warmup for that too.

B week, two days, 8-10 working sets, 5 Push Press - 5 OHP, 24-30 reps, plus warmups, and 3 sets of Snatch, 9-12 reps, plus warmups

Too much? Too little? the working sets are at 90% or above.
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Old 10-15-2011, 08:34 AM   #418
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I've had a tough couple days, extremely busy and distracted, so I was looking forward to benching yesterday, but sadly it didn't work out as well as I'd hoped. Oh well. Probably to be expected.

ANyway, Friday, week 5

Hypers: 1x 15x 45

Squat:
5x 135, 185
4x 5x 225

Bench:
5x 135, 165,
6x 180, 205
3x 225*
Bitter.

BB Row:
5x 95, 115
6x 125, 140, 155 (PR) Add 5 next time

Dealift:
5x 135, 185, 225, 245, 255

*Man, I was sure I'd get 225 for 5! The triple does tie my PR, so that's something, but looking back that set of 205 probably did me in. Next time, I will drop that weight back a bit and hit the last set fresher. I also rushed the last set a bit as my spotter was getting ready to go. He probably would have waited too if I'd asked, but I rushed instead. Stupid. ANyway, I'll get it one of these times.

Very pleased that the rows are creeping up there! I have a suspicion that all my lifts are held back by my relatively weak back. This whole program was designed to emphasize back work, so hopefully it's all beginning to pay off.

Well, I'm totally back up to where I was before on all my lifts, so I'm dropping the multiple sets with the same weights and going back to straight ramping with 35%, 70, 80, 90 and then 100%. Upon reflection, I think this will help my OHP as instead of 3x3 with 120 for example, I'd ramp to 1final set of 120 or higher. We'll see.

Anyway, rolling along.

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Old 10-15-2011, 10:12 AM   #419
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Originally Posted by MikeM View Post
A-week, one day, 4-5 working sets of OHP, 12-15 reps total, 25-30 counting warmups, Oh and 3 sets, 9 working reps of snatch, with some warmup for that too.

B week, two days, 8-10 working sets, 5 Push Press - 5 OHP, 24-30 reps, plus warmups, and 3 sets of Snatch, 9-12 reps, plus warmups

Too much? Too little? the working sets are at 90% or above.
Missed this somehow...

I don't think too much. I was wondering if some rep work in the 7-10 rep range might be beneficial.
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Old 10-15-2011, 11:02 AM   #420
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BB rows are fun lifts
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