Reply
Results 1 to 12 of 12
  1. #1
    Registered User Unstumpable's Avatar
    Join Date: Sep 2016
    Age: 28
    Posts: 2,675
    Rep Power: 20084
    Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000)
    Unstumpable is offline

    My OHP is super weak compared to my bench.

    I'll start with saying that I never really did standing OHP, and have been neglecting hitting shoulders directly for a couple years. But since covid I got a home gym and for the first time have been following more of a powerlifting program. For bench press I can do 5 sets of 3 reps with 275. But I struggle standing OHP 135 for 5x3 smh...

    I'm now hitting OHP on its own day, and following a linear progression plan to hopefully increase this number. Let's say I increase that up to 185 for 5 sets of 3. Would that significantly improve my bench press as well? Not sure if I've really been hindering progress by not hitting shoulders properly.

    And any tips to improve OHP besides just adding 5 pounds each workout would be appreciated. Thanks.
    Reply With Quote

  2. #2
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 49,988
    Rep Power: 1290142
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is online now
    I doubt it will carry over to bench much if that's your main goal.

    If you want to develop your shoulders then of course you should OHP - and address lateral/posterior delt too. I would add shrugs (overhead shrugs are very efficient) too.

    OHP is slow to add weight so I suggest double progression (adding reps to sets) before adding weight. Use a weight at least 3/4 times and get up to around 8-12 reps per set before adding a weight increment and working back up from 5-6 reps per set.

    I tend to do (say) 3 sets to a fixed RPE first. Lets say I get: 7,5,4

    Next time, backfill: e.g. 7, 6, 5
    Next time front load: e.g. 9, 6, 5
    etc.
    Reply With Quote

  3. #3
    Registered User Unstumpable's Avatar
    Join Date: Sep 2016
    Age: 28
    Posts: 2,675
    Rep Power: 20084
    Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000)
    Unstumpable is offline
    Originally Posted by SuffolkPunch View Post
    I doubt it will carry over to bench much if that's your main goal.

    If you want to develop your shoulders then of course you should OHP - and address lateral/posterior delt too. I would add shrugs (overhead shrugs are very efficient) too.

    OHP is slow to add weight so I suggest double progression (adding reps to sets) before adding weight. Use a weight at least 3/4 times and get up to around 8-12 reps per set before adding a weight increment and working back up from 5-6 reps per set.

    I tend to do (say) 3 sets to a fixed RPE first. Lets say I get: 7,5,4

    Next time, backfill: e.g. 7, 6, 5
    Next time front load: e.g. 9, 6, 5
    etc.
    Thanks for the advice! Have had some nagging shoulder discomfort for a couple years. I'm thinking it could be from not having my shoulders adequately strengthened. Definitely am hitting some lateral raises and face pulls to get some rear delt work in too.
    Reply With Quote

  4. #4
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 6,893
    Rep Power: 30581
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    Louie Simmons powerlifting coach of Westside barbell recommends them.
    Im not sure how he actually implements them in training but i know it would be an accessory lift.
    Upper back ,delts and triceps are all worked.
    Personally i feel you should balanced strength wise and the OHP is a an angle that gets less attention for most people.
    The double profession is a good way to go as Suffolkpunch recommends.
    Reply With Quote

  5. #5
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 50
    Posts: 2,598
    Rep Power: 15182
    BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000)
    BeginnerGainz is offline
    Originally Posted by Unstumpable View Post
    Thanks for the advice! Have had some nagging shoulder discomfort for a couple years. I'm thinking it could be from not having my shoulders adequately strengthened. Definitely am hitting some lateral raises and face pulls to get some rear delt work in too.
    This is probably from not having a proper balance in your program as well
    Reply With Quote

  6. #6
    Registered User Unstumpable's Avatar
    Join Date: Sep 2016
    Age: 28
    Posts: 2,675
    Rep Power: 20084
    Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000)
    Unstumpable is offline
    Originally Posted by BeginnerGainz View Post
    This is probably from not having a proper balance in your program as well
    I just got lazy for a few years and would just do bench/incline bench/pull ups and call it a day...now I'm following an actual program again and it seems like it's getting better.
    Reply With Quote

  7. #7
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 50
    Posts: 2,598
    Rep Power: 15182
    BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000)
    BeginnerGainz is offline
    Originally Posted by Unstumpable View Post
    I just got lazy for a few years and would just do bench/incline bench/pull ups and call it a day...now I'm following an actual program again and it seems like it's getting better.
    What program?
    Reply With Quote

  8. #8
    Registered User Unstumpable's Avatar
    Join Date: Sep 2016
    Age: 28
    Posts: 2,675
    Rep Power: 20084
    Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000)
    Unstumpable is offline
    Originally Posted by BeginnerGainz View Post
    What program?
    GZCLP

    https://saynotobroscience.com/gzclp-infographic/
    Reply With Quote

  9. #9
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 50
    Posts: 2,598
    Rep Power: 15182
    BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000) BeginnerGainz is a splendid one to behold. (+10000)
    BeginnerGainz is offline
    Originally Posted by Unstumpable View Post
    That is actually close to what I used to do before I started working out at home

    Heavy bench and lighter OHP and rows

    Heavy OHP and close grip bench and pulldowns

    Heavy deadlifts and light leg press and rows

    Heavy squats and lighter good mornings/weighted back extensions and pulldowns
    Reply With Quote

  10. #10
    Registered User Unstumpable's Avatar
    Join Date: Sep 2016
    Age: 28
    Posts: 2,675
    Rep Power: 20084
    Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000) Unstumpable has much to be proud of. One of the best! (+20000)
    Unstumpable is offline
    Originally Posted by BeginnerGainz View Post
    That is actually close to what I used to do before I started working out at home

    Heavy bench and lighter OHP and rows

    Heavy OHP and close grip bench and pulldowns

    Heavy deadlifts and light leg press and rows

    Heavy squats and lighter good mornings/weighted back extensions and pulldowns
    So far it's been pretty awesome for me. I built a home gym during all of this covid stuff. And before that I never deadlifted at the gym. I started probably way lighter than I could have on deadlifts. I started with 185 for 5x3 and have added 10lbs each deadlift workout. My next deadlift session will be 355 5x3 and I haven't stalled yet. So that's made a massive improvement in my back and overall strength just doing deadlifts. If I could get too between 425-450lb by the end of the year I think that'd be pretty amazing progress. Not sure if that would even be possible.

    Squats progression has started to slow down. Today I did 300 for 5x3 and it was tough... I started 5x3 with 255. Would love to be able to get my squat to 350lb,


    Bench I never really neglected in the gym. But next workout will be 280 for 5x3. Which idk if I'll be able to get. lol Have been chasing that 315 bench for forever. Hoping increasing deadlift/squat/OHP will somehow increase my bench numbers lol


    I know these gains each week can't last forever.
    Reply With Quote

  11. #11
    Registered User TheShadowMan's Avatar
    Join Date: Jul 2014
    Posts: 2,323
    Rep Power: 17563
    TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000)
    TheShadowMan is offline
    I always found push presses and dropsets pretty effective towards overhead pressing progression.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
    Reply With Quote

  12. #12
    CEO 10k/year Ironface's Avatar
    Join Date: Jan 2013
    Posts: 5,276
    Rep Power: 4447
    Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500)
    Ironface is offline
    OHP responds to specificity. I've known 315 benchers who struggle to OHP 135 for reps. Start OHPing twice a week at the start of your workouts, a few heavy sets (triples, doubles, singles) then a few backoff sets for extra volume.

    Push presses can also help you get used to locking out a heavier weight overhead.
    *Deadlifts pants after taking a chit crew*
    *Typos can go fucl themselves crew*
    *Nice miscer crew*
    *Loves reps, hates negs crew*
    *Faps before workout crew*
    *12+ hours of sleep crew*
    *Faps during workout crew*
    *Hates onions crew*
    *Faps after workout crew*
    *No fap crew*
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts