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(Overhead) Press Anonymous
Stronglift program has this exercise as part of their B day workout, but I'm nervous as hell about starting these out. Would i absolutely need someone else helping me out w/form and such first time through, or should i be fine beginning light (say, 25x2 + bar)?

Also, what've people found that works best equipment wise in most gyms for doing the inverted rows? At my college's gym, the benches can fill up pretty quickly, or the racks will.
>> Anonymous
How much do you weigh?
>> Anonymous
>>365691

probably around 180, not sure on body fat, i'm pretty chubby.
>> Anonymous
Start lighter
Because really, these are difficult. You WILL stall on this shit
You won't need someone to help you if you are in a rack. If you are cleaning the weight....fuck, get somebody if you are uneasy. Just make sure your elbows are facing forward when you have the weight resting on your clavicles. Make sure you get under the weight once it is in the air. AND GRIP FUCKING HARD!!!!
here bro
http://www.youtube.com/watch?v=sebbhlKhs2E
As for inverted rows.....I have no clue
>> Anonymous
>>365706

k, will do. thanks.
>> Anonymous
lol bad form on both of OPs pictures

notice the amout of lordosis and how the torso curves back to prevent the bar from truly moving in a vertical plane. (ie. very step standing incline press vs. true overhead press)

sign of imbalances and lack of joint mobility.
>> Anonymous
>>365751
*> very steep
>> Anonymous
damn OP im in the same exact position as you. im going tomorrow to try the overhead press but i read a lot and watched a lot of videos on it and doesnt seem hard at all.
>> Anonymous
btw for inverted rows i use the smith machine and lock the bar at high enough height for my arms to fully extend and i just take a bench at the end to put my legs on it. you can do it without a bench and just extend your legs forward on the floor which is easier
>> Anonymous
>>365768
I just do that at home with a broomstick and 2 chairs. Now that I've written it down it sounds gay.
>> Anonymous
>>365782
honestly, thats how arnold use 2 do it
>> JESUS !vBOFA0jTOg
>>365762
Start light its not hard. Just make sure to keep your chest up and elbows forward when the bar is low and when you raise it the bar should go slightly behind your head.
>> Anonymous
this shit is hard, may be because i'm too much of a weak fag but i went from 135 to 185 in squats, 225 deads and i'm still at 65 on this. Fucking gay.
>> Anonymous
If you're doing stronglifts and you're doing this with weight on the bar your first time, you're not doing stronglifts.
>> Anonymous
>>365782
That's not a bad idea. All I have at home is a bench so I was weighting up a bar enough so it doesn't move and doing it in the same apparatus I do my bench press in. I'd just slide farther back and raise the bar onto higher pegs.

but the shit would rock back and forth
>> Anonymous
>>365844
lol I remember this phase, GODDAMN!
>> Anonymous
i always do way too much layback with these. everyone says some layback is normal, but sometimes i feel like i'm gonna snap my fuckin spine
>> Anonymous
when did stronglifts take out bent-over rows for inverted rows? i have no idea how to do those w/ my gym's equipment
>> Anonymous
>>366159
Recently. I still do bent over rows. Inverted is faggyness imo.
>> Anonymous
>>366169
i would think 2 BW exercises would be enough for a barbell routine
>> Anonymous
>>365896

Exactly. Stronglifts puts emphasis on GOOD FORM.

Especially if you are tentative, start with an empty bar.
>> Anonymous
I did my Clean and jerks last night. I love them. Definitely start with an empty bar. If they are available to you, you can find 10 lb rubber plates that are the size of a 45 lb plate. That way you can clean them from a normal height, and also, if something goes wrong you can drop them without wrecking something ( just plan on it bouncing some ). This for me, is by far my most difficult and most effective lift. I have been doing 175x7x7 one week, 185x5x5 the next week. Though i am jerking the weight over head, i lower it as slowly as possible. Letting the negatives do the hardest work. The next day afterward, my whole upper body is considerably pumped. It has definitely helped my bench go up in weight as well.
>> Anonymous
>>366256
damn, now im kinda stoked for doing these. It's just gonna be funny being the dude at the rack working w/an empty bar trying to get form down.

oh wells. At least my squats are 1/2 decent.
>> Anonymous
>>366340

Id would just do them from the floor. I dont think you will have enough room inside a box/rack. If you dont have rubber plates available, just do them on a rubber floor, just avoid dropping them. Remember to keep your stomach and back engaged (flexed).
>> Anonymous
>>366354

I'll probably use the racks at the gym, avoid the clean.
>> Anonymous
just remember to only lean back for the bar to clear your head, once that happens position yourself under the bar again unlike those fgts in your picture


and don't fucking jerk it
>> Anonymous
I could care less if you guys have no interest in doing Olympic lifts. But do yourself a favor. If your going to do normal shoulder presses, just use dumbbells and avoid the rack/barbell looking like a tool/getting injured.
>> Anonymous
squeeze your ass cheeks together, this will make rounding your lower back impossible. learn to love the OHP, it's a fantastic lift.
>> Anonymous
>>366384
I was thinking that, but the writeup on the routine said, very clearly, USE DA BARBELLS!

Which boggles me greatly.
>> Anonymous
>>366639

What writeup is this? Dumbbells are harder because they require more directional control since they are not connected. My vote is for the clean and jerk. Truth of the matter is you are going to have to move arch you back to get your head out of the way, and with heavier weights is going to put you at a high risk of injury. But with dumbbells, not so the case.

This does make me want to do some military presses though. Peas.
>> Anonymous
>>365688
stronglifts says to start with nothing on the bar

also lol if you've never done overhead presses before and you think you're going to start out repping 95lbs (bar + 50)
>> Anonymous
>>367154
what the fuck it was my first time today and i 5x5 70 lbs (35 on each side)
>> Anonymous
>>366159
about a week ago

i'm staying with v2
>> Anonymous
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>>366881
>> Anonymous
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>> Anonymous
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>> Anonymous
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>> Anonymous
I also have a problem with these, I feel like my spine is going to snap with the heavier weights. But ive had only small gains with OHP, im pretty much stuck on 75-85 pounds range for reps of 5, even with a spotter.
>> Anonymous
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>> Anonymous
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>> Anonymous
I'm posting here just to say that I fucking hate overhead presses. I wish I could just do squatz, benchez and deadlifz all the time.
>> Anonymous
>>367359
whacho talkin bout willis

ohp is the best, i can feel that it works my abs so much more than the other lifts
>> Anonymous
I fucking suck at OHP, I'm stalling at 40 for fucks sake.. 40! The best part about these lifts so far is that they've shown me how weak I am. I need to get more rest...
>> Anonymous
>>367490

Not including the bar, that is
>> Anonymous
>>367503

On stronglifts it says you should stall here first of your exercises. I stalled once at 95 (40 lbs plus bar). Follow their program, more specifically, their deload/hard deload steps. Works pretty good.
>> Anonymous
>>367513
your bar is 55lbs?
>> Anonymous
>>367516

40 on each side, probably, but I thought barbells weighed 22 pounds
>> Anonymous
>>367516

Sorry, meant 85 lbs including bar.
>> Anonymous
god damn this fucking lift
i stalled at 110, got to 115 for 3X5 after a bit, and then next time couldnt do it.
so im back to 110.
>> Anonymous
i am officially becoming a stronglift-fag as of monday. I'm stoked. Til then--i'm gonna read "Starting Strength".... come monday I'm gonna banish the gay from my soul by working towards being able to do SQUATZ at 1.5x my body weight. I couldn't be happier with /fit/ right now...
>> Anonymous
stronglifts is fucking retarded.
>> Anonymous
>>367546

CULTFIT
>> Anonymous
>>367546
CURLZLIFTZ 5x5 AMIRITE
>> Anonymous
Build your strength with seated dumbbell presses. When you can comfortably press 60-pounders, you won't have any problem lifting the bar with good form.
>> Anonymous
>>367557
Why did I lol
>> Anonymous
>>367545
good luck man. I started stronglifts 1 1/2 months ago, and now I can squat 1.35x my bodyweight, and bench press 84% of my bw.
soon, I'll stop being a weak skinnyfag
>> Anonymous
>>367577

wat
>> Anonymous
>>367584

Shitwerked for me
>> Anonymous
StrongLifts 5x5 is pretty much the same thing, right? Can I do that instead?

Stronglifts has outstanding explanations of the main lifts and great supplementary information... but unfortunatley it is also peddles a wannabe Kethnaab's version of Starting Strength, with an added 40% volume and additional mandatory accessory exercises. Here is how the designer of Stronglifts 5x5 justifies his approach:

Originally posted by Mehdi, founder of Stonglifts:

The Beginner Strength Training Program I has 5 sets of 5 vs. 3sets of 5 with rippetoe. Reason is that Rippetoe starts with weight on the bar. StrongLifts appraoch starts with empty barbells. Doing 5 sets of 5 = 10 reps more than with rippetoe's, 30 reps more a week. These are 30 reps more that allows you to learn the technique. That's the first reason. Second reason is that it gives more total volume (sets*reps*weight) at the end of the week. Which is useful as the weight is so low (empty barbell).
>> Anonymous
>>367598

Exactly, it is "useful as the weight is so low," and it stops being useful as soon as respectable poundages are being moved (and isn't that the goal?).

Never-the-less, even at a lower weight this still isn't as useful:


StrongLifts 5x5:
5x5x45lb = 1125 lbs. tonnage (bar only)

vs.

Starting Strength:
3x5x75lb = 1125 lbs tonnage (bar + 30 lbs)

One might take this to mean that starting 'Stronglifts' with an empty barbell is equal to starting 'Starting Strength' with 75 pounds, but it's not. You also have to look at intensity, which is a percentage of your maximum strength. True, they both have equal volume, but Starting Strength has a higher Intensity which will result in stimulating more growth.

He also says that the extra 10 repetitions per lift will help with technique, but in Starting strength there are an extra 20 repetitions of warm-ups with lighter weight that accomplish the same goal.

No, the original Starting Strength, Mark Rippetoe's version, is the best way to go about gaining strength as fast as possible for as long as possible. You will be doing just as much volume on Starting Strength, but you'll be doing it because of the increased intensity with heavier weight, not because of increased sets with lighter weights. Plus StrongLifts doesn't include powercleans in their program, and they are arguably one of the most effective exercises a beginner can do.
>> Anonymous
>>367582
keep it up, you deserve one interwebz
>> Anonymous
OP here.

Damn, whoda thunk it that I'd start such a long thread w/a simple request.

And inverted rows are the most awkward and screwy thing ever.
>> Anonymous
>>367521
>>367519
>>367490

jesus, it's understood that you always count the bar.
>> Anonymous
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<------

Overhead press back when it was part of Olympic lifting.
>> Anonymous
Is it ok to do the press while sitting down on a bench? My ceiling is too low to do it standing up (even with dumbbells).
>> Anonymous
I press 75lbs and bench 130lbs...
>> Anonymous
>>368042

Do you live in a hobbit house or something?
>> Anonymous
>>368042

It's fine, you don't use as many stabilizers though. Standing OHP's are superior to seated OHP's, but seated will still do fine.
>> Anonymous
>>368079
Hehe, well, the ceiling is at 2m30 (7'6") which I think is normal around here. I'm 1m94 (6'4"), so I can almost touch it with my fists. The plates become a problem.
>> Anonymous
>>368084
Yeah ok. I guess it leaves out a little core work too, but I do specific work for that anyhow. Thanks.