Hard to progress on ohp

[paulinkansas]

What's ur max on ohp?

For a single rep? No idea.
But I can do 21 reps with a 40 pound dumb bell in each hand.

[Darkseidd21]

For a single rep? No idea.
But I can do 21 reps with a 40 pound dumb bell in each hand.

135 x 5 feels so far away from me but I'll do my best to add 35 lbs to my OHP in 3 months

[EliKoehn]

For a single rep? No idea.
But I can do 21 reps with a 40 pound dumb bell in each hand.

That's impressive. You should test a 1RM or maybe something closer to it for a more accurate estimation if you're concerned about injury risk.

[paulinkansas]

You should test a 1RM or maybe something closer to it for a more accurate estimation if you're concerned about injury risk.

Trying a 1RM would probably give me an injury and set me back from training for a few months. Since it would be self inflicted, I would feel like a 'tard.

[EliKoehn]

Trying a 1RM would probably give me an injury and set me back from training for a few months. Since it would be self inflicted, I would feel like a 'tard.

Have you ever tried AMRAP with 135?

[paulinkansas]

Have you ever tried AMRAP with 135?

No. This is all the equipment I have to work with.



gym.jpg

[iJackDoff]

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

5' 11" 122lbs... damm.. your problem is your weight and also volume. since OHP isnt very heavy weight, you need to up the sets since you're probably not applying enough stress o adapt to. i OHP 145 for 3 x 5 @ 5' 7" 177lbs. OHP is very sensitive to how heavy you are. when i was ~150lbs i could only do 95 for 3 x 5. from 100 to 135 in 3 months is doable, but you'll really have to push at it. it took me 5 months to go from 100 to what it is now, but i wasnt able to go to the gym or gain weight consistently and i also wasnt going hard in my OHP either

[Darkseidd21]

5' 11" 122lbs... damm.. your problem is your weight and also volume. since OHP isnt very heavy weight, you need to up the sets since you're probably not applying enough stress o adapt to. i OHP 145 for 3 x 5 @ 5' 7" 177lbs. OHP is very sensitive to how heavy you are. when i was ~150lbs i could only do 95 for 3 x 5. from 100 to 135 in 3 months is doable, but you'll really have to push at it. it took me 5 months to go from 100 to what it is now, but i wasnt able to go to the gym or gain weight consistently and i also wasnt going hard in my OHP either

yeah I know my weight is very low for my height, but I'm also not someone who has trouble putting weight Im kinda like endo/meso more like meso if I eat clean diet, so I don't have problem with adding weight, but never knew ohp is soo correlated with the bodyweight, thanks for the info

[Darkseidd21]

Today 15 reps with 38.5 dumbbells per hand and that was after heavy ohp and weighted pull ups also was training fasted, so I think 20 reps with 38.5 lbs per hand is my limit but wtf is with that fkin standing ohp again failed on the 5th rep but 4th went smother than last time

[mdonnelly80]

135 x 5 feels so far away from me but I'll do my best to add 35 lbs to my OHP in 3 months

You're looking at adding around 3lbs per week. Quality programming, along with proper nutrition and recovery could get you there. Maybe even quicker than 3 months.

[Darkseidd21]

You're looking at adding around 3lbs per week. Quality programming, along with proper nutrition and recovery could get you there. Maybe even quicker than 3 months.

Any suggestions to my program. its basically RPT 1 set 4-6 2set 6-8 3 3set 6-8 when I hit the top reps on all I add 5lbs.id be happy to hear some opinions on RPT and any suggestions would be greatly appreciated

[jademonkey]

No. This is all the equipment I have to work with.



Attachment 9376213

Where's the dog?

[mdonnelly80]

Any suggestions to my program. its basically RPT 1 set 4-6 2set 6-8 3 3set 6-8 when I hit the top reps on all I add 5lbs.id be happy to hear some opinions on RPT and any suggestions would be greatly appreciated

That's not enough OHP volume if you're only doing three sets, once per week. What does your overall programming look like?

[Darkseidd21]

That's not enough OHP volume if you're only doing g three sets, once per week. What does your overall programming look like?

2x a week ohp and weighted pull ups gotta get that 3d delts and wide back..
Monday OHP 4-6 6-8 6-8
Weighted pull ups 5 8 8
Lateral raises 12-15 and rest pause 4-6 4-6 4-6
Rear delt work 3x 12-15
Back extensions 3x30
Wednesday
Incline Bench 4-6 6-8 6-8
Weighted dips 4-6 6-8 8-10
Incline flyes 3x10-12 reps
Split squats 4-6 4-6 6-8
Leg extensions 3x12-15
Leg curls 3x12-15
Calf raises 200-300 Calf raises with no weight but slow tempo
Friday same as Monday. I don't do squats and deads because of lower back..

[mdonnelly80]

Swap out your lateral raises for 3 sets of DB shoulder presses.

[Darkseidd21]

Swap out your lateral raises for 3 sets of DB shoulder presses.

What rep range?

[mdonnelly80]

What rep range?

IMO, you could stand to ramp up with the intensity and the volume of your shoulder pressing work.

With the OHP, I would go with 3x5 and add weight each workout. If you're already hitting a wall, then "microload" the bar by adding 1.25lb chips to each side or just another clamp or two. When you can't hit 3x5, then back the weight off of the bar by 5-10lbs, hit 3x5 and start working your way back up. Or, you can stick with the weight on the bar until you can get 3x6-7 and then go back to adding more weight. The first option is better for breaking a plateau; it rarely fails me on these types of linear progression protocols. The second option is hit or miss; you might beat your head against a wall for weeks and not get that 3x6-7.

Personally, I prefer to smash the volume of certain exercise when I'm struggling with it, especially OHP. As such, I'd go with another round of OHP after your pull-ups; 3x10-15 and "grease the groove". Or if that's not to your liking, run DB shoulder presses at 3x10-15. I don't program this; just throw around enough weight to hit that rep range and get a pump. I really can't emphasize this enough; don't worry about the weight. Hit the reps, get your pump.

[Darkseidd21]

IMO, you could stand to ramp up with the intensity and the volume of your shoulder pressing work.

With the OHP, I would go with 3x5 and add weight each workout. If you're already hitting a wall, then "microload" the bar by adding 1.25lb chips to each side or just another clamp or two. When you can't hit 3x5, then back the weight off of the bar by 5-10lbs, hit 3x5 and start working your way back up. Or, you can stick with the weight on the bar until you can get 3x6-7 and then go back to adding more weight. The first option is better for breaking a plateau; it rarely fails me on these types of linear progression protocols. The second option is hit or miss; you might beat your head against a wall for weeks and not get that 3x6-7.

Personally, I prefer to smash the volume of certain exercise when I'm struggling with it, especially OHP. As such, I'd go with another round of OHP after your pull-ups; 3x10-15 and "grease the groove". Or if that's not to your liking, run DB shoulder presses at 3x10-15. I don't program this; just throw around enough weight to hit that rep range and get a pump. I really can't emphasize this enough; don't worry about the weight. Hit the reps, get your pump.

Thanks man I'm hopping next workout for 6 reps I think it's more of a mental for me. Like I said last workout I did 15 reps with 38.5lbs (17.5kg)dumbbells per hand next workout im gonna go for the 20kg dumbbells and stay there for 15 reps.. Also those dB presses were after ohp and weighted pull ups. Anyway thanks for the tips on the ohp

[mdonnelly80]

Thanks man I'm hopping next workout for 6 reps I think it's more of a mental for me. Like I said last workout I did 15 reps with 38.5lbs (17.5kg)dumbbells per hand next workout im gonna go for the 20kg dumbbells and stay there for 15 reps.. Also those dB presses were after ohp and weighted pull ups. Anyway thanks for the tips on the ohp

Good deal. The OHP is a stubborn lift because it involves a small group of muscles; gotta hammer 'em, feed 'em and make 'em grow.