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  1. #1
    Registered User Darkseidd21's Avatar
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    Question Hard to progress on ohp

    How tf last workout I did 100 pounds for 4 on the ohp and this time I did 100x3 how tf is this happening on a bulk(stupid body!)
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    Registered User EliKoehn's Avatar
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    Welcome to the club. OHP is hard.

    Performance from literally one workout to another is too little data and contingent upon too many factors to be meaningful. Sleep, quality and quantity of nutrition, mood, mindfulness, fatigue management, can all and each greatly affect performance from one day to another.

    We need more details on your stats, routine, diet, and other major variables to be able to give you meaningful feeedback.

    And again, OHP is one of the hardest lifts out there. I would not expect good progress to come easily.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by EliKoehn View Post
    Welcome to the club. OHP is hard.

    Performance from literally one workout to another is too little data and contingent upon too many factors to be meaningful. Sleep, quality and quantity of nutrition, mood, mindfulness, fatigue management, can all and each greatly affect performance from one day to another.

    We need more details on your stats, routine, diet, and other major variables to be able to give you meaningful feeedback.

    And again, OHP is one of the hardest lifts out there. I would not expect good progress to come easily.
    well I do 3x a week mostly compound movements incline bench ohp weighted pull ups and dips split squats.. Very litlle isolation(rear delts side delts..)I'm 5'11 around 122lbs, I'm currently on a bulk obviously but I also do like 15000k steps per day because I have physical job my diet is 95% clean whole foods.. Here are my lifts
    Incline Bench 55kg x 4-5
    Ohp 45kg x 4
    Weighted dips 32.5kg x 5-6
    Weighted pull ups 17.5kg x 5
    Split squats 22.5kg per hand for 6 reps
    I don't do deadlifts cause lower back..
    Also goals for my lifts are
    Incline 100kg x 5
    Ohp 75kg x 5
    Pull ups 45 kg x 5
    And dips 100jg x 5
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    Registered User mdonnelly80's Avatar
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    IME, OHP needs to be fed with both volume and food. I've worked hard to drive my OHP numbers up and have gone down a lot of different paths. Eating and cranking up the volume are the only things that have provided consistent gains.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by mdonnelly80 View Post
    IME, OHP needs to be fed with both volume and food. I've worked hard to drive my OHP numbers up and have gone down a lot of different paths. Eating and cranking up the volume are the only things that have provided consistent gains.
    Always glad to hear someone still appreciate the ohp although it's very tough and dangerous exercise. My goals is 135 x 5 for the next 3 months I know it sounds kinda unrealistic but it is what it is. Also I do ohp 2x a week first on the workouts try to get 6 on the first set then i finished it off for 2x8 and if I get all of the sets and reps I bump the weight by 5 pounds is that good or should I try something else?
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    Registered User BeginnerGainz's Avatar
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    Is OHP the only kind of vertical pressing you do?
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    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    Is OHP the only kind of vertical pressing you do?
    Yeah what else should I be doing? (for now)
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by Darkseidd21 View Post
    Yeah what else should I be doing? (for now)
    Training the muscles that contribute to it.

    DBs are the best way to train the delts themselves. High incline DB presses work great for the front delts and upper chest. Front raises are the best way to train the front delts in isolation in their range of motion.

    Lateral raises will train the side delts and there are endless ways to train the rear delts. Triceps need some love too since they contribute to lockout.

    Then you have your traps/upper back muscle, all of which have to contribute mightily to OHP.
    So you’re looking at rows to accomplish that.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    Training the muscles that contribute to it.

    DBs are the best way to train the delts themselves. High incline DB presses work great for the front delts and upper chest. Front raises are the best way to train the front delts in isolation in their range of motion.

    Lateral raises will train the side delts and there are endless ways to train the rear delts. Triceps need some love too since they contribute to lockout.

    Then you have your traps/upper back muscle, all of which have to contribute mightily to OHP.
    So you’re looking at rows to accomplish that.
    I neglected rows which is big mistake and don't do any dB overhead work but I do heavy dips and incline bench and I do high rep rear delt every workout cause I know how important are for shoulder health.. Also is 135 x 5 a realistic goal for the next 3 months or am I aiming to high?
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    Originally Posted by Darkseidd21 View Post
    I neglected rows which is big mistake and don't do any dB overhead work but I do heavy dips and incline bench and I do high rep rear delt every workout cause I know how important are for shoulder health.. Also is 135 x 5 a realistic goal for the next 3 months or am I aiming to high?
    In a rare instance of accord, I agree with BeginnerGainz about lateral raises being crucial, but primarily because they are undertrained relative to the anterior deltoids in this lift but still contribute to it, such that specificity here really makes a difference. Rear delts and biceps would probably be second and third on the list following the same reasoning.

    Definitely don't skip rows!
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by Darkseidd21 View Post
    I neglected rows which is big mistake and don't do any dB overhead work but I do heavy dips and incline bench and I do high rep rear delt every workout cause I know how important are for shoulder health.. Also is 135 x 5 a realistic goal for the next 3 months or am I aiming to high?
    Sounds possible to me.

    Dips are good but you could run into cumulative fatigue if all you ever do is press.

    incline bench is a solid choice for assistance (and as a main lift IMO)
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    My last workout I did 20 reps of OHP and 18 of AP. Today I could only do 18 OHP but 19 AP.
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    Registered User Darkseidd21's Avatar
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    Originally Posted by EliKoehn View Post
    In a rare instance of accord, I agree with BeginnerGainz about lateral raises being crucial, but primarily because they are undertrained relative to the anterior deltoids in this lift but still contribute to it, such that specificity here really makes a difference. Rear delts and biceps would probably be second and third on the list following the same reasoning.

    Definitely don't skip rows!
    I will add them from the next week for sure and I'll try to hit my goal for the ohp. Thanks!
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    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    Sounds possible to me.

    Dips are good but you could run into cumulative fatigue if all you ever do is press.

    incline bench is a solid choice for assistance (and as a main lift IMO)
    incline is more like my replacement for the regular bench and I would like to get to 225 x 5 in the next 7-8 months and then maybe focus on other variations of the bench press..
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    Registered User Darkseidd21's Avatar
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    Originally Posted by paulinkansas View Post
    My last workout I did 20 reps of OHP and 18 of AP. Today I could only do 18 OHP but 19 AP.
    I was so pissed today after failing on the 1st set to get 4 hell I even thought I would get 5 maybe I'm overreacting for no reason
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    Registered User jaxqen's Avatar
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    Originally Posted by EliKoehn View Post
    I agree with BeginnerGainz



    Originally Posted by paulinkansas View Post
    My last workout I did 20 reps of OHP and 18 of AP. Today I could only do 18 OHP but 19 AP.
    This can happen when you balance your eggs in the wrong way.
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  17. #17
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Darkseidd21 View Post
    I will add them from the next week for sure and I'll try to hit my goal for the ohp. Thanks!
    I like it. Never was a fan of flat bench personally.

    Best of luck!
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    Registered User Darkseidd21's Avatar
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    Originally Posted by BeginnerGainz View Post
    I like it. Never was a fan of flat bench personally.

    Best of luck!
    Thanks
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    Registered User mdonnelly80's Avatar
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    Originally Posted by Darkseidd21 View Post
    Always glad to hear someone still appreciate the ohp although it's very tough and dangerous exercise. My goals is 135 x 5 for the next 3 months I know it sounds kinda unrealistic but it is what it is. Also I do ohp 2x a week first on the workouts try to get 6 on the first set then i finished it off for 2x8 and if I get all of the sets and reps I bump the weight by 5 pounds is that good or should I try something else?
    Here's how an example of how I program OHP when the lift is lagging:

    Incline day (I don't flat bench)
    -Incline: 5/3/1 waves
    -OHP: 5x5-10
    -Press assistance work (DBs, close grip bench, floor press): 3x5-10
    -All presses super-setted with a back exercise of some kind
    -Limited bicep/tricep work

    OHP Day
    -OHP: 5/3/1 waves
    -OHP: 5x5-10
    -Press assistance work (DBs, close grip bench, floor press): 3x5-10
    -All presses super-setted with a back exercise of some kind
    -Limited bicep/tricep work

    I can only follow this for one 5/3/1 cycle (a month) because the incline and OHP volume beats the hell out of my shoulders (especially my front delts). But, this has never failed to put some weight on my OHP. And, the volume absolutely dictates that I eat and recover because I get ridiculously sore.
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    Registered User TheShadowMan's Avatar
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    Like barbell curls, pullups, shrugs, rows, etc - the press thankfully is another lift you can use a supplemental technique on when your strength leaves you, to finish the rep target. Do the strict reps til you feel yourself dyin, then push press the rest of the set. Might be a little dirty, but you'll hit those marks and walk home with some good volume under your belt. Eventually you won't need to push press any reps for that weight anymore, and you can move up and try the process again.
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    Originally Posted by mdonnelly80 View Post
    Here's how an example of how I program OHP when the lift is lagging:

    Incline day (I don't flat bench)
    -Incline: 5/3/1 waves
    -OHP: 5x5-10
    -Press assistance work (DBs, close grip bench, floor press): 3x5-10
    -All presses super-setted with a back exercise of some kind
    -Limited bicep/tricep work

    OHP Day
    -OHP: 5/3/1 waves
    -OHP: 5x5-10
    -Press assistance work (DBs, close grip bench, floor press): 3x5-10
    -All presses super-setted with a back exercise of some kind
    -Limited bicep/tricep work

    I can only follow this for one 5/3/1 cycle (a month) because the incline and OHP volume beats the hell out of my shoulders (especially my front delts). But, this has never failed to put some weight on my OHP. And, the volume absolutely dictates that I eat and recover because I get ridiculously sore.
    I like it a lot how u structured ur workouts after getting my lifts to a decent numbers I'll try this thanks
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    Registered User Darkseidd21's Avatar
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    Originally Posted by TheShadowMan View Post
    Like barbell curls, pullups, shrugs, rows, etc - the press thankfully is another lift you can use a supplemental technique on when your strength leaves you, to finish the rep target. Do the strict reps til you feel yourself dyin, then push press the rest of the set. Might be a little dirty, but you'll hit those marks and walk home with some good volume under your belt. Eventually you won't need to push press any reps for that weight anymore, and you can move up and try the process again.
    I'm a bit anxious about the push press cause I don't know the correct technique,not saying that I do the ohp with perfect technique but I'll learn it and try this method it sounds like a rest pause for the ohp thanks
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    Originally Posted by Darkseidd21 View Post
    I'm a bit anxious about the push press cause I don't know the correct technique,not saying that I do the ohp with perfect technique but I'll learn it and try this method it sounds like a rest pause for the ohp thanks
    Push pressing is quite a valuable tool to keep on the backburner for breaking stalls, and there's gonna be quite a few of them that happen with this exercise. Learning the technique to it is such a good investment of your time.
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    Originally Posted by Darkseidd21 View Post
    I like it a lot how u structured ur workouts after getting my lifts to a decent numbers I'll try this thanks
    Honestly, SS helped drive my OHP numbers because of the frequency.
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    Originally Posted by paulinkansas View Post
    My last workout I did 20 reps of OHP and 18 of AP. Today I could only do 18 OHP but 19 AP.
    Listen to some music that gives you energy. I just did 21 reps of OHP today (Saturday). That's a personal best. I got pumped up listening to "The Warriors Call" by Volbeat first. Last Wednesday I could only do 18.
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    Originally Posted by TheShadowMan View Post
    Push pressing is quite a valuable tool to keep on the backburner for breaking stalls, and there's gonna be quite a few of them that happen with this exercise. Learning the technique to it is such a good investment of your time.
    Yeah that's the easy part finding someone who can show me correctly is the hard part, I know there are lot of videos on yt I'll check some..
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    Originally Posted by mdonnelly80 View Post
    Honestly, SS helped drive my OHP numbers because of the frequency.
    I think SS should be like on the door of every gym, it's so simple and effective but no one wants simple this days..
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    Originally Posted by paulinkansas View Post
    Listen to some music that gives you energy. I just did 21 reps of OHP today (Saturday). That's a personal best. I got pumped up listening to "The Warriors Call" by Volbeat first. Last Wednesday I could only do 18.
    21 reps from 18 that's great wow big jump gonna go for 6 tomorrow I'm stuck at 4 but gonna gonna try it tomorrow and see where I am at again after failing for 5 last workout.
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    Originally Posted by Darkseidd21 View Post
    21 reps from 18 that's great wow big jump gonna go for 6 tomorrow I'm stuck at 4 but gonna gonna try it tomorrow and see where I am at again after failing for 5 last workout.
    If I hit 21 reps in 2 consecutive workouts with the same weight, the next workout I increase the weight and go with much fewer reps. Something like 12. I work my way up to 20+ reps over time. That is my progression scheme. You should have some progression scheme.
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    Originally Posted by paulinkansas View Post
    If I hit 21 reps in 2 consecutive workouts with the same weight, the next workout I increase the weight and go with much fewer reps. Something like 12. I work my way up to 20+ reps over time. That is my progression scheme. You should have some progression scheme.
    of course I have it too when I hit 6 reps on first set I add 5lbs next workout, and on the 2nd and 3rd set I aim for 8 reps each, also I add 5lbs when I hit the reps. What's ur max on ohp?
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