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Thread: My OHP is getting HEAVY - need advise page

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    Lockstock's Avatar
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    My OHP is getting HEAVY - need advise

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    Went to the gym, banged out a 52.5 kg OHP for 3x5 but it was hard as hell.

    I've been trying to complete that weight for 2 sessions now and today was my 3rd. The first session was crap, the second I achieved 4/3/2 reps and today I finally managed to do 5/5/5. I promised myself if I didn't do it today I would deload but now I've completed it, my next weight is 55kg. However, I know I probably wont be able to do it as today it took all my effort to bang out those reps.

    Should I still deload? or should I just "try" next gym session to do the 55kg. I'm not really in a position to add micro weights as I dont have any or know where to get them.

    Thanks

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    If i had completed the reps 'set' by whatever program i was following i would up the weights.

    Isn't that the principle behind most progressive lifting programs?

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    Lockstock's Avatar
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    Quote Originally Posted by Greenbeast View Post
    If i had completed the reps 'set' by whatever program i was following i would up the weights.

    Isn't that the principle behind most progressive lifting programs?
    I suppose, but I only "Just" completed it. It took everything I had and it's not like it was a dead-lift or a squat.

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    That workout is supposed to make you stronger for the next one. That's the point of linear progression. Do you have micro-plates? You probably can't increase the press any more in 5 lb or 2.5kg increments.
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    I just barely completed 110 lbs this past workout doing 5x5 and I'm expecting to stall sometime in the next 1-3 workouts. The program I'm following says the first time you fail a set you should keep the weight the same and try again next time you're due for OH press. If you fail twice in a row, then you de-load 10% and begin progressing by only 2 lbs per workout with micro plates.

    Once you have had to de-load twice he recommends dropping from 5x5 to 3x5, and then after you've deloaded twice at that volume it is probably time to move to a more advanced program.
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    Lockstock's Avatar
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    Quote Originally Posted by RichMahogany View Post
    That workout is supposed to make you stronger for the next one. That's the point of linear progression. Do you have micro-plates? You probably can't increase the press any more in 5 lb or 2.5kg increments.
    I suppose so, maybe ive finally just hit the point where the real gains are gonna start coming. Ill see how I go next session.

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    CE402's Avatar
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    Get in a (verbal) fight with your wife before hitting the gym. Get worked up into an angry, rage-fueled frenzy.

    Will add 10% to your press easy.


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    Nice one Lockstock.

    I'm currently following 5x5 (working well so far), my OHP is at 42.5kg. Its going up to 45kg on Monday and I reckon, like you, I'll stall at that 52.5/55kg mark.

    My reckoning is more rest between sets... Good idea or bad idea?
    Last edited by Steady; 04-25-2014 at 05:21 AM.

  9. #9
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    Good idea. You can manipulate variables like training density once you're already strong. For now, get all your reps in, even if you need to take a full 8 minutes between work sets.
    The Champagne of Beards

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    Perfect, thanks Rich.

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