>>77054223
This has gotta be bad for łow back, where is it going?

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>>77054411

>>77054411
it is bad for the back. As a rule of thumb you should avoid using the bar for any exercise as its strictly for men.

>>77054411
If you have shitty genetics and a bad back it will be bad
For me no issue at 2pl ohp

>>77054223
On a bad day no but fresh yeah.
>have 2 repped 205 and 1repped 215 1 day after benching

>>77054464
215 is not 2pl sir

>>77054466
I would bet that I can lift the weight whereas I would not wager that I could not. Plus my form sucks for ohp I mostly do military to get delts better which doesn't allow for leg drive or rubber banding with the back, or inching away from the weight to extend your arms. If you saw my delts you'd probably guess I can 1rm about 275.

>>77054472
literal faggot cope

>>77054466
And yes I know you can arch more on military but that's basically incline bench. I prefer doing mostly strictly muscular strength than hypertrophy or working on the technical aspects of a lift for the sake of weight on the bar. Kind of included that tidbit because I put 50lbs on my military press in a year or less I forget and training like that for bb and cables/dbs an additional 5-8 sets every few days is a solid way to get ohp up if wondering.

>>77054481
>does anything possible except for trying to isolate muscles on a given lift
It's not my gains that are in the toilet.

>>77054472
>if you saw my delts
faggot

>>77054487
Why do compounds if your goal to isolate? Do seated or machines

>>77054497
Freeweights are a 3d plane and basically pinpoint the fiber recruitment vs being able to push against the movement path. Can do more different forms. However more difficult to fill in every fiber basically, and can be hard on tendons to do freeweights especially presses only until strengthened.

>>77054492
>there is in fact a reverse correlation to having big delts and pressing a lot
The faggot is not my sir but in fact thee.

>>77054472
>leg drive
Push press then, not OHP.

>>77054568
You can still bounce with the compression of your spine and shit. I'm just saying I train to mostly eliminate the stretch reflex and that has helped me gain a lot of size. My seated btb is like 195 now, I'm not lying I just usually have already benched and did some shoulders/arms the day before as upper chest is a weakpoint. I usually do 100+lbs on tricep extensions topset it's just a different style of lifting.

>>77054550
>improve zercher/front squat strict
>flat bench military press
>abs
>reverse hyperextensions and back extensions
>strict hands behind the head situps
>cable stiff arm pushdowns on a lat bar
Core is huge unless you are arching.

>fat faggots, the thread

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>>77054550

>>77054665
Yea, everyone stronger than you is fat or on roids. You’re at you natural limit bro, 2pl ohp is not possible for you

me and heavy bradford presses are great to grow ohp beyond 2 plate

>>77054665
How do you worthless pieces of shit not get tired of making the same """"joke""""" a million times every single day?

>>77054223
I GOT CLOSE WITH 90KG,
IT WAS STRICT,
STARTING OFF THE COLLAR BONE

>>77054223
>spam super high incline and 90 degree shoulder work
>shoulders can be hammered for like 2wks straight 4x/wk
>add some aux work depending on where your technique doesn't build as much
3pl8s here I come. Shoulders are easy.

>>77054550
if you really think we're all bots then why do you bother engaging with us

>>77054889
What race is that?

>>77054793
are you the anon who keeps saying calf raises don't work your calves or something?
get some fresh air man

>>77054223
I did 220lbs which is lmao2pl8s for europeans
>>77054464
>>77054472
You didn't ohp lmao2pl8s

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>>77055013
>>77055073

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2pl8 is still pretty dyel desu

>>77055356
looks like had a couple more reps in the tank

I got my The Press (for reps) from 125 to 160 mainly by not training it and doing seated dumbell and machines instead. is there much benefit to directly training The Press? should I be using microplates?

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>>77055388
that vid was from years ago

I found success doing heavy singles, drop triples, and AMRAPs plus huge volume of tricep and delt accessories.

>>77055402
weakest vtuber fan. jk thanks anon, that's some impressive shit

>>77055388
>I got my The Press (for reps) from 125 to 160 mainly by not training it and doing seated dumbell and machines instead. is there much benefit to directly training The Press? should I be using microplates?
That would be pretty normal progress from training it. It's getting it much heavier than that where things start to get hard I think

>>77055463
well I also had some shoulder issues to resolve along the way. basically I could press 135 without problems but every time I would try to go beyond that, I would get stabbing pains in my left shoulder. deload, build back up the weight, get pain at the heavier weights, and repeat the cycle. mostly have fixed the shoulder pain by doing ROM focused stability work but the main lift is still pretty much stalled

my top set of seated dumbbell (with the bench one notch below vertical) is at the 80's for reps. I'm just not sure if there's any benefit to doing barbell if I can keep progressing with the dumbbells, since it'll be a while before I'm doing the 100's let alone 125's (highest at my current gym)

>>77055402
What's the point in that when a guy who can't even do 1pl8 can dog walk you in a fight

>>77055666
being immensely huge prevents fights in the first place

>>77055696
my secret is never being around blacks.

>>77054223
I can 3x5 147.5 can do 150 for 1x5. I'm not really sure how to train to actually get stronger. Is it really just 3x5 if fail 3 times in a row deload 10 pounds hope for the best?

>>77055402
>I found success doing heavy singles, drop triples, and AMRAPs plus huge volume of tricep and delt accessories.
Can you please provide more information? I want to be strong just like you...

>>77055356
Damn look at that bald spot lmfao

>>77055666
What's the point when the guy who never trained martial arts can just ventilate you with a gun?

>>77055796
Literally my best friend has that spot and he let his hair grow aswell and he thinks he is rocking long hair right now and he is confident. Meanwhile i have a full head of hair and i'm more humble is insane

how 2 progress on ohp
i just started doing it and i can do 6 to 8 reps with 60kg total but ive been stuck at it for 4 weeks now

>>77055918
You increase the weight to 62.5kg

>>77055918
add on some cheat reps after you hit failure with strict form, or use microplates.

>>77055720
if you're interested I'm streaming push press on Twitch right now, search "slagr1"

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>>77054411
>ł

>>77056127
Take me back…

>>77055918
VOLUME IS KING.
Start moving to advance routines DUP
Day of volume
3x8
Day of Strength
3x3
Each week increase sets or reps for volume day and for Strength day increase reps.

Every 4 week DELOAD.
Increase weight for the next session

>>77054793
>>77055013
Does anyone actually read this incomprehensible ESL schizophrenic diarrhea?

>>77056151
lol botfag got btfo

>>77056080
Thank you for the stream bro!

>>77056271
thanks for coming, hope it was helpful

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>>77054223
That’s cute. I do 4 plates

>>77056406
2pl is 4pl if you count both sides

>>77055666
All those scrawny manlets beating up 200lb bodybuilders

at risk of sounding like a fag, what is a safe way to setup doing OHP with some kind of safeties? spotter arms or the spotter rods in a power rack?
i just dont want to fag out on a last effort rep and not be able to get the thing back on the jhooks

>>77056410
it's actually 5 with the bar

>>77056578
as high as possible so if you fail to them you can just quarter front squat it back up
like this
>>77055402

>>77055666
Pretty sure this is bullshit. I remember one powerlifter guy who worked as a bouncer talking about how he threw some martial artist guy out and barely even felt his kicks and punches. Didn't he hit you? the interviewer asked. 'Yeah I think he did but I'm 5'6, 320 lbs. I just picked him up and carried him out.'

>>77055711
I mean you've gotten that far already. Just keep doing what you're doing. You're microloading so you've got that part down
I would suggest eating more rather than deloading I've never had much luck deloading but I suppose it can help

>>77055356
In all of my 12 years of lifting at different gyms all across the country I have never once witnessed it. Granted overhead press isn't as common as bench press, but still. Strict pressing 225 from the collar to a controlled lockout overhead is very difficult and not something you will see often if ever. It's like a six plate deadlift. Common on the internet. Very rare IRL.

>>77056630
You're going to the wrong gyms then. I see it a lot because I go specifically to strongman and powerlifting gyms but even at my main small town regular gym I've seen a couple guys do it.

>>77056406
May I see

I lift at home but went on a long vacation so hit up gyms in several countries. Everyone I saw there was the embodiment of the curlbro meme. Absolutely no compound lifts whatsoever, besides bench. Except once a couple quite jacked bros knocking out reps with 1 plate.

>>77054223
>all that gear for 2 plates
is that what it's like to be a genelet?

>>77056644
You'll see it all the time at strongman gyms. I mostly train at bodybuilding and commerical gyms. Whatever is most convenient.

I have seen shitty two plate overhead presses by lardasses who only do half reps or with leg drive, but I have never seen a clean one like I described. Controlling that much weight is a rare feat.

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>>77056694
>does small rom from proportions
>better genes
>"the weight moved"
>"i'm not a bodybuilder i don't care about big muscles"

>>77056609
320 at 5'6, how does he even move

>>77056609
>some enormously fat bouncer said (insert retarded nonsense)
Just go to a fighting gym a couple times dude. You will quickly learn for yourself what is and is not real. I love lifting but I’ve also done muay thai and bjj. You will get styled on by people who lift less than you, it will happen. Strength helps, but it is not a replacement for knowing what you’re doing. Anyone who tells you otherwise and backs it up with silly hearsay about fat bouncers is coping.

>>77056806
>bjj
Is that the one where you literally hug dudes?

>>77056806
You can still be fat and athletic, there's some super fat black guy in heavyweight ufc who does spinning kicks and shit but he isn't exactly micheal jordan.

>>77056806
>Just go to a fighting gym a couple times dude. You will quickly learn for yourself what is and is not real.
No you will not because you're in a totally artificial environment

>>77055356
>>77055402
I wonder how much holding it up and lowering it that ~3 inches at the start helps

>>77057394
It would give you a stretch reflex I suppose

>>77056806
Go watch professional grapplers roll with WSM guys. You can absolutely be too strong for fight techniques to work.

>>77055402
>Runie
Absolutely based. How much do you weigh there?

>>77054223
Never witnessed someone pull off 225 or even a 200lb ohp in a commercial gym without leg drive or some whacky far leaning back posture turning it into a quasi incline bench.

>>77054411
I've been doing ohp for 3x8 three days a week for weeks. Last couple weeks it's been at 55kg. Today I noticed a weird nerve sensation going around part of my hip in the back around the tailbone while lying on on back and arching my lumbar in extension while having the weight on my tailbone.
Internet searching suggested it good be spinal spondinosys

I'm getting concerned frequent ohp is fucking my shit up. Devastating because I don't care about horizontal pushing and just love OHP'ing.

I'm going to keep an eye on it and if this shit keeps going I may have to get creative and ease off.

I hope this doesn't get worse. I first had this feeling months ago going throughout both hips and legs from back squatting with shitty form for too long.

>>77057867
Stop arching back like a spaz lmao

>>77055918
>6 to 8 reps with 60kg
Nice. That's my current goal to hit and then just maintain and revaluate what I'm doing. I'm pretty close at 55kg for 8 but having some issues coming up.

>>77057887
I thought I was only doing it slightly ;_;
I have shoulder mobility issues so I used to lean back more but I've improved it a lot recently and thought I've been keeping my lumbar ok because it's a deep breath, my stomach tight, glutes squeezed.

>>77057925
Swap to military press so you don't ack your back . You're clearly cheating

Remember, a strict press starts from a front rack.
0 reps otherwise.

>>77057932
I'm trying to make it military press lol. I don't use leg drive at all. I THINK I'm keeping my back as straight as possible besides raising my sternum. Chest up.

Sometimes I've been wondering if I actually flex my lumbar because of a slight pelvic tilt I get if I really glench my glutes hard.

....I should start recording myself and performing deep analysis.

I'm currently at 5 reps of 185lb ohp and 155lb btn press. My btn is weaker but it feels more natural to me

>>77057706
>How much do you weigh there?
like 330

>>77057867
Are you wearing a belt? Keeping your core tight?

>>77057938
What? You mean cleaning it? I find it easier to clean than to do it out of the rack
Anyways no it doesn't matter which one you use

>>77057973
Nice. Height/ weight? how long did it take you? That's my ultimate goal. I don't need 5, just like 2 would make me happy.

>>77058090
How big were you when you started lifting?

>>77054223
>roider general
why make two threads?

>>77058127
>How big were you when you started lifting?
like 200

>>77058127
~200lb, 5'8. 2 years. Last year I started doing olympic lifting for fun and put more emphasis on shoulder mobility

>>77054223
260lbs
lifting 14 years
5'7" 215

>>77055711
don't deload just change the rep scheme, 3x5->5x3->7x2->10 singles, then go back to 3x5 or change to an intermediate template

>>77058319
solid advice, I do similar.

>>77058193
You're like 330 or some shit? How long did that all take? natty?

>>77059079
like 13 years natty

>>77059223
Can you give a vague timeline? Was it like 50 lbs the first year, 25 the second, etc

>>77059249
200 in 2013
250 by 2015
280 by 2019
310 by 2021
330 by 2023

This is the general trend with data points I actually have. I've been as heavy as 345 in like 2022 and as light as 315 in 2025.

Best ever was 195lbx1 weighing 185, 10% bodyfat, 6’3. No interest in gaining
30lbs to make it happen, nor in strength training anymore.

>>77059370
What do you eat to maintain so much muscle mass?

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>>77059499
5000ish kcal
30% protein
45% carbs
25% fat

GOMAD and pic related meals

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>>77058116
I never wear a belt for any exercise.

I try to keep my core tight but at this point I don't even know if I've been doing it correctly because a very strong brace while reaching overhead is very difficult. If even truly possible for me at the moment.
That feeling of pressure on all sides of my spine and breathing through my back doesn't exist once I start pushing up and have to extend my thoracic which raises my rib cage just a little. I can't get both arms straight overhead in a perfect line with my back straight lying down or against a wall like pic guy.

The more I've been thinking about this over the night the more I think I should just go to high incline press and work on more mobility before ohp again. More mobility, core, and glutes. Better safe than sorry with my history of repeated back injuries and a little sciatica anyway.

>>77054457
>tfw probably too dysgenic for good lifts
;_;

>>77059745
Personally I'm a fan of belts

>>77057624
Maybe in extreme cases where the WSM is literally twice as big as his opponent and even then, he isn’t actually submitting the grappler, just resisting from the ones I’ve seen. But regardless, that isn’t you, you’re not a WSM competitor, you’re somewhat larger than average gym bro who has never been hit in the face. Again, it’s not that deep, just go to a fighting gym and find out. Jose the random who’s been boxing for a few years will start hitting you repeatedly and you won’t know how to even react.

Real life will usually look a lot more like this gem where a football player and his buddy get slapped around by two manlets: https://youtu.be/9Pzzq-eJ7sk?si=Zt0V_NA2huyXtnNk

But again, don’t trust me, go to a fighting gym and see for yourself. Or don’t and make excuses about how that’s too controlled and you actually have secret untapped power like your favorite marvel character or something.

>>77060769
shut up retard lol

https://youtube.com/watch?v=TggdK8_K-sM

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>>77061092
>eddie hall is over 2x the size of his opponents and had been training boxing and mma for like 2 years by this point
>somehow this shows that you (not a WSM freak of nature) with zero training will beat someone you are moderately larger than.

Retard. Pic rel.

>>77060769
manlet didn't even sucker punch him, dang
in any case fighting strangers is nigger behavior. you never know who is going to just go for the gun

>>77054223
THREE plate OHP checking in, shut up OP.
>Verification is not required.

>hit 135 ohp couple months ago for the first time
>get extremely excited
>push it
>stuck at 150 now
>think im hot shit
>read this thread
there's always a bigger fish in the sea... fuck...

>>77055356
>>77055402
damn you looked so skinny

>>77056671
no

>>77056146
This is close to The Way. Day of strength could be 3x3, 3x2, 3x1, 2x1, 1x1, etc. and probably should be as you add weight to the bar over a mesocycle. Add a "work" day (3x5@RPE8) every other week, so you're not only alternating between intensity and volume. There's no need to deload.