5/3/1 with Randoja

[Randoja]

10-8 Cycle 2, Week 3, OHP

Mil Press 5@45--5@95--5@110--3@125--8@135
BBB 5x10@70
BB Row 3x12@165
OH grip Lat Pull 3x12@150

Pretty good workout today added 1 rep to my top set from last cycle at the same weight. I do find it a bit strange that I have gotten 8 reps on every Mil Press top set this cycle, but oh well I'm happy with it. 1.5 Scoops of Condense PWO really hit the sweet spot for pumps today. Rows and Lat Pulls went good as well, was easy to control the weight and get every rep. I will be adding weight to those exercises next cycle.

[BigJosh]

Great work.
Would you mind if I shared my opinion about your OHP form?

[Randoja]

Originally Posted by BigJosh

Great work.
Would you mind if I shared my opinion about your OHP form?

Thanks Big Josh, please do. I can always use good advice.

[BigJosh]

This is just my opinion.
There are 3 things I think you may want to consider.
1.) You may want to consider doing this lift standing. Doing the lift standing makes this lift a "core stablization" (for lack of a better term)assitance lift as well as a pushing movement. Jim Wendler, the author of 5/3/1 is pretty clear that standing is the way he meant this movement to be done. There are benefits to OHPing standing that you lose when doing seated.
2.) Your grip width is a bit on the wide side. I would consider bringing it in. The wider you go the more you lose the mechanical advantage and put your shoulders at risk for injury. You may consider using a grip width where the thumb side of your hands is just outside your shoulders or somewhere about there. This is also how both Wendler and Rippetoe teach the lift.
3.) Your ROM is short. The lift should be done starting from the front deltoids. It looks like you are only lowering down to the top of your neck. Once again, this is how both Wendler and Rippetoe teach this lift. Starting from the front delts and ending on the front delts.

Numbers 2 and 3 I believe will actually make you more efficent at the lift and have carry over to your bench press.

These are just recommendations and my opinion. You very well may have legit reason for doing it the way you currently are.

[Randoja]

Thanks man, good stuff. I'll definitely work on 2 and 3. I just prefer to do them seated at the moment until I feel more comfortable with the lift. I have a major strength difference in my left and right shoulders due to breaking my collarbone a few years back, which keeps me from wanting to stand with the weight over my head. My plan is to eventually switch to standing for the lift.

[BigJosh]

Originally Posted by Randoja

Thanks man, good stuff. I'll definitely work on 2 and 3. I just prefer to do them seated at the moment until I feel more comfortable with the lift. I have a major strength difference in my left and right shoulders due to breaking my collarbone a few years back, which keeps me from wanting to stand with the weight over my head. My plan is to eventually switch to standing for the lift.

That's a valid reason. Check out Wendler's 5/3/1 or Rippetoe's starting strength for some better form explanation.

[Randoja]

Definitely will do man, I appreciate the advice, especially considering it will reduce my chance to damage shoulders. I see so many people with shoulder problems and want to avoid them like that plague.

[BigJosh]

Originally Posted by Randoja

Definitely will do man, I appreciate the advice, especially considering it will reduce my chance to damage shoulders. I see so many people with shoulder problems and want to avoid them like that plague.

I am of the understanding that both the wide grip and the less than full ROM are rather notorious for putting the shoulders at increased risk of injury.

[Randoja]

Originally Posted by BigJosh

I am of the understanding that both the wide grip and the less than full ROM are rather notorious for putting the shoulders at increased risk of injury.

Good to know, I just got precisely the same critique, word for word, somewhere else. I figured you were right originally, but now I'm 100% going to switch things up for next cycle. Will be working on it with some lighter weight during deload.

[BendtheBar]

You want wrists over elbows on all presses. You can try moving your hands closer, but wrists need to stay over elbows. It's imperative that you keep your grip in a location that feels natural.


In Ripp's videos you can see wrist's over elbows:

Mark Rippetoe: Press Review - YouTube

Mark Rippetoe: Press Review - YouTube

You've been cutting too, right? Hard to keep nailing strength gains while doing so.