My Training Journal

[Tblock1]

ohp is known to be a much better test of strength and is also safer on the shoulders. The fact is that most people dont like stuff they suck at though. I used to get so frustrated on ohp when I wasnt progressing. Once you start seeing some progress you will like it more

 

[ExtraMile]

OHP feels worse on my shoulders than bench, one of the reasons I started using DB OHP instead.

and I suck at OHP but I wouldnt say Im a weak person haha so for me at least, it's not a great test of overall strength

or maybe it is and Im just a weak bitch who is only good at benching???

 

[miked8c]

OHP is a very natural movement and it should not feel awkward.

You'll get shoulder problems if your bench and OHP are not correctly proportioned.

 

[Tblock1]

no man you definitely arent weak haha. I mean just think about it though pushing a weight over your head is much more natural than laying down on a bench and lowering it to your chest. Before recent years ohp was like bench, ie anyone who lifted would be taking about their how strong their press was.

Its interesting that you get shoulder pain from overhead pressing though, I have definitely had pain from benching but never ohp. Would you mind filming yourself overhead pressing sometime so we could see your form? Also how often do you ohp?

 

[_cato_]

Could be any number of things. Could just be that you are very chest dominant (as opposed to shoulder and/or tri) on bench. Could be lack of stability when doing press while standing. Could be weak external rotators or flexibility issue in your shoulder. Form perhaps?

Ever tried behind-the-neck presses instead?

Your OHP is definitely low compared to your bench though, just a tad over 50% from the looks of it. A more standard ratio is something around 65% I'd say, at least for people who train both lifts. And then people doing 70%+ are probably pretty shoulder dominant. Though from what you said above, not sure that you really consistently train it, so it could also be that.

 

[ExtraMile]

Could be any number of things. Could just be that you are very chest dominant (as opposed to shoulder and/or tri) on bench. Could be lack of stability when doing press while standing. Could be weak external rotators or flexibility issue in your shoulder. Form perhaps?

Ever tried behind-the-neck presses instead?

Your OHP is definitely low compared to your bench though, just a tad over 50% from the looks of it. A more standard ratio is something around 65% I'd say, at least for people who train both lifts. And then people doing 70%+ are probably pretty shoulder dominant. Though from what you said above, not sure that you really consistently train it, so it could also be that.

It could be a weakness in the rotator somewere that is causing discomfort, that's true.

I trained bb ohp consistently for a very long time with very little gains. The only thing I found that worked was picking 3 different weights and just alternating which one I used each week and trying to make rep PR's. That got some progress going and when it stalled I did the same with seated DB ohp, I also got some good progress on that until it stalled, so now I'm back to doing bb ohp. So we'll see how it goes from here.

 

[ExtraMile]

been getting to sleep lately and it finally caught up on me today. Very hard to keep my mind focused especially during the assistance shit.

Squat
88 x 5
132 x 5
176 x 5
209 x 5
237 x 15

was working in with some other guys who were using a different bar to the one I normally use. This one is the same length but slightly thicker and completely smooth in the middle. A little hard to hold stable on my back...

Romanian Deads
132 x 8
176 x 8
220 x 6
242 x 6
253 x 6
226 x 8

then:
2 sets of calves
3 sets of leg curls
3 sets of leg presses

none of which were anything impressive

skipped abs because I didn't feel great

I think I'm going out with my family on Friday so I'll do my bench w/o tomorrow

I need sleep!

 

[ExtraMile]

Bench day today

Bench
88 x 5
110 x 5
149 x 5
170 x 5
193 x 10

got through my bench sets pretty quick and did a lot of accessories

Bent Over Rows
110 x 10 x 5
132 x 6

High Incline DB
quick warm up w/ 38.5's
55's x 16
61's x 11
66's x 6?

Seated DB Shrugs
77's x 18
77's x 14?

Arms
Smith Machine CGBP / EZ Bar Curl - 5 sets each
Overhead Rope Ext / Zottman DB Curls - 3 sets each



Facepulls - 3x20
Abs - 5 or 6 sets
Cable Flyes - 2 sets to finish off the chest

 

[ExtraMile]

Bench day today

Bench
88 x 5
110 x 5
149 x 5
170 x 5
193 x 10

got through my bench sets pretty quick and did a lot of accessories

Bent Over Rows
110 x 10 x 5
132 x 6

High Incline DB
quick warm up w/ 38.5's
55's x 16
61's x 11
66's x 6?

Seated DB Shrugs
77's x 18
77's x 14?

Arms
Smith Machine CGBP / EZ Bar Curl - 5 sets each
Overhead Rope Ext / Zottman DB Curls - 3 sets each



Facepulls - 3x20
Abs - 5 or 6 sets
Cable Flyes - 2 sets to finish off the chest

 

[ExtraMile]

Decided to finally ignore my ego and start deficit deadlifting. This is the exercise that pushed me through my big deadlift plateau a couple of years back so hopefully it will work again.

Deficit Deadlifts
110 x 5
176 x 5
242 x 3
286 x 1
308 x 2
330 x 3
352 x 1

well what do ya know my deficit pulls go a lot smoother than regular deads

Grip Work: 3 sets of static BB holds

Standing Calves
143 x 30
143 x 22

Lying Leg Curl
3 sets of 12-15 doing 1 leg at a time

Leg Extension
110 x 30
130 x 12
150 x 8

short and sweet, kept the assistance work simple and pushed it hard.