OHP and Bench on same day

[Karna69]

I feel it more on my chest when I back squat and ohp first on the same day but is it safe long term?

Im a newbie, a month into full body and can only bench a 100kg and ohp 40kg. I use a rep goal of 25 reps within 3 sets and have been making rapid progress.

Anyway, i read that OHP and Bench on same day is dangerous on rotator cuffs. So i removed the OHP for todays session and replaced it with lateral raises. However my bench was ****. Could only manage 15 reps of my 25 rep goal benching only 110 kg (i upped it since i reached rep goal for 100 the other session that inc an ohp before).

Also I felt nothing in my chest. Felt like my arms arms and shoulders were doing most of the work. Whereas in the previous session where i did the ohp before i felt my chest working more on the bench press.

[TailEnd]

What program are you following? What can you deadlift and squat?

If you can bench 100kg and only press 40kg then you're lacking in shoulder strength. Benching and OHP are not dangerous on the rotator cuffs if your form is good.

[Karna69]

What program are you following? What can you deadlift and squat?

If you can bench 100kg and only press 40kg then you're lacking in shoulder strength. Benching and OHP are not dangerous on the rotator cuffs if your form is good.

I just made my own full body..Shared it on here in abother post.

I do this 3 days a week

Back squat
OHP
Bench
Barbell Row
Lat Pull
RDL
Facepull
Bicep/Tricep Superset

Dont have flexibility for DL yet hence RDL for now.

However im being told what im doing is too intense.

I was thinking of maybe dropping the weights for the Wed midweek session and doing higher reps. Maybe up the rep goals by 10. A hyoerthrophy day. Not sure.

Or i could carry on but dont want to get injured.

Any idea how i could incorporate this concurrent perodisation into this

[TailEnd]

I just made my own full body..Shared it on here in abother post.

I do this 3 days a week

Back squat
OHP
Bench
Barbell Row
Lat Pull
RDL
Facepull
Bicep/Tricep Superset

Dont have flexibility for DL yet hence RDL for now.

However im being told what im doing is too intense.

I was thinking of maybe dropping the weights for the Wed midweek session and doing higher reps. Maybe up the rep goals by 10. A hyoerthrophy day. Not sure.

Or i could carry on but dont want to get injured.

Any idea how i could incorporate this concurrent perodisation into this

That's not a program - that's a list of exercises. What's your rep scheme? What's your progression protocol?

[Karna69]

That's not a program - that's a list of exercises. What's your rep scheme? What's your progression protocol?

I use the rep goal system from Steve Shaw for each excercise. Once i hit a rep goal i increase the weight and start again.

[Jasonk282]

I just made my own full body..Shared it on here in abother post.

I do this 3 days a week

Back squat
OHP
Bench
Barbell Row
Lat Pull
RDL
Facepull
Bicep/Tricep Superset

Dont have flexibility for DL yet hence RDL for now.

However im being told what im doing is too intense.

I was thinking of maybe dropping the weights for the Wed midweek session and doing higher reps. Maybe up the rep goals by 10. A hyoerthrophy day. Not sure.

Or i could carry on but dont want to get injured.

Any idea how i could incorporate this concurrent perodisation into this

You're probably not at the stage yet where you should be making your own programme

[Karna69]

You're probably not at the stage yet where you should be making your own programme

hence why im keeping my lifts simple and doing the same thing 3 days a week. Ive been making progress and building muscle and strength.

one leg push
one hip hinge
one vertical push
one horizontal push
one horizontal pull (+ face pull)
one vertical pull


x 3 sessions

Its worked.

My goal is to pack on muscle and keep it simple.

However, i accept i wont be able to keep it up for long. Hence im here to learn new ways of switching it up.

Thinking about a light day on Wed. Mon and Friday same as usual.

[Jasonk282]

hence why im keeping my lifts simple and doing the same thing 3 days a week. Ive been making progress and building muscle and strength.

one leg push
one hip hinge
one vertical push
one horizontal push
one horizontal pull (+ face pull)
one vertical pull


x 3 sessions

Its worked.

My goal is to pack on muscle and keep it simple.

However, i accept i wont be able to keep it up for long. Hence im here to learn new ways of switching it up.

Thinking about a light day on Wed. Mon and Friday same as usual.

You're also going to need to break up what you're doing, maybe eventually to an upper lower set up.

This is what I run...

Lower
Squat 5x5
Deadlift 5x5

Upper
Bench 5x5
Pendlay row 5x5
Push press 5x5
Weighted Chins 5x5

6 days a week so everything is done 3x

[sooby]

nothing inherently wrong with bench and OHP on the same day, however, you may want to go a bit lighter on one of the lifters (either bench or OHP) if you are going heavy on the other. As a novice go you can probably get away with going heavy on both.

[Shaunzx14]

I ran almost the same full body when I started with great success and went in the 5-7 rep range for all lifts. Made it about four month before I was lifting more than I could recover from. Then like Jason said should be time for an upper lower.

[wowter]

Month into lifting, can bench 100kg... fml