2pl OHP chads report inLet’s how many jacked non-dyels are on this board
>>77054223This has gotta be bad for łow back, where is it going?
>>77054411
>>77054411it is bad for the back. As a rule of thumb you should avoid using the bar for any exercise as its strictly for men.
>>77054411If you have shitty genetics and a bad back it will be badFor me no issue at 2pl ohp
>>77054223On a bad day no but fresh yeah. >have 2 repped 205 and 1repped 215 1 day after benching
>>77054464215 is not 2pl sir
>>77054466I 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.
>>77054472literal faggot cope
>>77054466And 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 liftIt's not my gains that are in the toilet.
>>77054472>if you saw my deltsfaggot
>>77054487Why do compounds if your goal to isolate? Do seated or machines
>>77054497Freeweights 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 lotThe faggot is not my sir but in fact thee.
>>77054472>leg drivePush press then, not OHP.
>>77054568You 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 barCore is huge unless you are arching.
>fat faggots, the thread
>>77054550
>>77054665Yea, 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
>>77054665How do you worthless pieces of shit not get tired of making the same """"joke""""" a million times every single day?
>>77054223I 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 much3pl8s here I come. Shoulders are easy.
>>77054550if you really think we're all bots then why do you bother engaging with us
>>77054889What race is that?
>>77054793are you the anon who keeps saying calf raises don't work your calves or something?get some fresh air man
>>77054223I did 220lbs which is lmao2pl8s for europeans>>77054464>>77054472You didn't ohp lmao2pl8s
>>77055013>>77055073
2pl8 is still pretty dyel desu
>>77055356looks like had a couple more reps in the tankI 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?
>>77055388that vid was from years agoI found success doing heavy singles, drop triples, and AMRAPs plus huge volume of tricep and delt accessories.
>>77055402weakest 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
>>77055463well 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 stalledmy 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)
>>77055402What's the point in that when a guy who can't even do 1pl8 can dog walk you in a fight
>>77055666being immensely huge prevents fights in the first place
>>77055696my secret is never being around blacks.
>>77054223I 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...
>>77055356Damn look at that bald spot lmfao
>>77055666What's the point when the guy who never trained martial arts can just ventilate you with a gun?
>>77055796Literally 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 ohpi 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
>>77055918You increase the weight to 62.5kg
>>77055918add on some cheat reps after you hit failure with strict form, or use microplates.
>>77055720if you're interested I'm streaming push press on Twitch right now, search "slagr1"
>>77054411>ł
>>77056127Take me back…
>>77055918VOLUME IS KING. Start moving to advance routines DUP Day of volume 3x8 Day of Strength 3x3Each 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>>77055013Does anyone actually read this incomprehensible ESL schizophrenic diarrhea?
>>77056151lol botfag got btfo
>>77056080Thank you for the stream bro!
>>77056271thanks for coming, hope it was helpful
>>77054223That’s cute. I do 4 plates
>>770564062pl is 4pl if you count both sides
>>77055666All 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
>>77056410it's actually 5 with the bar
>>77056578as high as possible so if you fail to them you can just quarter front squat it back uplike this>>77055402
>>77055666Pretty 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.'
>>77055711I mean you've gotten that far already. Just keep doing what you're doing. You're microloading so you've got that part downI would suggest eating more rather than deloading I've never had much luck deloading but I suppose it can help
>>77055356In 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.
>>77056630You'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.
>>77056406May 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 platesis that what it's like to be a genelet?
>>77056644You'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.
>>77056694>does small rom from proportions>better genes>"the weight moved" >"i'm not a bodybuilder i don't care about big muscles"
>>77056609320 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>bjjIs that the one where you literally hug dudes?
>>77056806You 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>>77055402I wonder how much holding it up and lowering it that ~3 inches at the start helps
>>77057394It would give you a stretch reflex I suppose
>>77056806Go watch professional grapplers roll with WSM guys. You can absolutely be too strong for fight techniques to work.
>>77055402>RunieAbsolutely based. How much do you weigh there?
>>77054223Never 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.
>>77054411I'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.
>>77057867Stop arching back like a spaz lmao
>>77055918>6 to 8 reps with 60kgNice. 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.
>>77057887I 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.
>>77057925Swap 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.
>>77057932I'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
>>77057867Are you wearing a belt? Keeping your core tight?
>>77057938What? You mean cleaning it? I find it easier to clean than to do it out of the rackAnyways no it doesn't matter which one you use
>>77057973Nice. 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.>>77058090How big were you when you started lifting?
>>77054223>roider generalwhy 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
>>77054223260lbslifting 14 years5'7" 215
>>77055711don't deload just change the rep scheme, 3x5->5x3->7x2->10 singles, then go back to 3x5 or change to an intermediate template
>>77058319solid advice, I do similar.
>>77058193You're like 330 or some shit? How long did that all take? natty?
>>77059079like 13 years natty
>>77059223Can you give a vague timeline? Was it like 50 lbs the first year, 25 the second, etc
>>77059249200 in 2013250 by 2015280 by 2019310 by 2021330 by 2023This 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.
>>77059370What do you eat to maintain so much muscle mass?
>>770594995000ish kcal30% protein 45% carbs25% fatGOMAD and pic related meals
>>77058116I 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;_;
>>77059745Personally I'm a fan of belts
>>77057624Maybe 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.
