Cheating just a little page

[Glenn]

I've been on primal + stronglifts 5x5 for almost a month and a half now. Everything is going great, I'm losing weight every week and my lifts are going up 5lb each workout. I've lifted on and off as a hobby for years but never combined it with diet.

Anyway, I started light on all the lifts because it's better to start too light then too heavy. Still easily throwing around some of the lifts. Squats are starting to push me this week but the lift that really has me trying is the overhead press. I've never done this one before and started it with stronglifts.

Today I bumped it up to 115lbs and on the second set I was actually really pushing to complete the last two reps. On the third set I used a staggered stance and when I went to go lift it I slightly bent and extended my knees to build a small amount of momentum. This worked out great and I pretty much blasted through the next three sets.

So I guess what I want to know, or be reassured of, is that is doing that ok? The way I figure it is that it's ok to cheat just a tad and create that small amount of momentum if it means I get to keep adding 5lbs more each workout.

[Abu Reena]

No. It's not. What you are doing is half a press and half a push-press. If you want to do a push press do a push press. If you want to press, press.

If you can't add the weight each week, then you need to plateau for a little while and then try to add more. Or, try some non-linear strategy (Texas, 5/3/1, what have you) to bust through the plateau. But the goal is to get strong, not to increase the numbers. You don't get strong by pushing up with your legs, unless that is the lift you are trying to do.

[Glenn]

I had completely forgotten about the push press. I knew it was too good to be true lol. Oh well, thanks for clearing that up. Back to strict form overhead press on Wednesday. And yea, if I get to where I can't complete the set with strict form then I will deload 20% and continue on.

[tfarny]

You can lay your shoulders back a bit more to get better leverage from the start position, but from hips on down you have to lock out your lower body. otherwise it's not a press. Nothing wrong with de-loading, and soon you'll want to get 1.25 lb plates to help your progress along. Finally, 3x5 works just as well as 5x5 (secret tip). The extra two sets don't really do much extra except beat you up.

[Abu Reena]

gotta love the fractional plates! Agree with TFarny on both parts. I do 3x5 on my lifts (other than 1x5 on the DL). I also worry that 5x5 is a recipe for overuse injuries, but I'm also older and more subject to those.

[Glenn]

Thanks for the tips guys. Yea, I've read that 3x5 is better, especially since it means you can keep adding weight longer before you start hitting plateaus. I just happen to pick a certain plan I think it will work out. basically I'm using 5x5 until I plateau on most of the lifts, then I will deload and drop down to 3x5 and plateau on that, then drop to 5/3/1. Another reason I'm sticking to 5x5 for now is that I'm not having any trouble recovering from the volume (yet lol).

[Velocity]

One thing not mentioned is that when you stagger one foot forward, over time you can develop muscular imbalances. So, always keep your feet aligned with one another.

[Glenn]

Thanks for the warning Velocity. Luckily I only used the staggered stance during those last three sets. Before that (and from now on) I've always used a strict form with feet aligned about shoulder width apart.