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Alright so to answer a few questions
Why 11 reps?
The program I'm on has a self regulating progression which starts at 12 reps adding weight each week then when you can't do that anymore drop the weight 10% and do the same with 11 reps adding weight each week until you can't do 11 reps any more. Repeat this until you reach 5 reps on all compound lifts and then the beginner program is over. Currently I'm at 11 reps on the OHP.
Why timed rest at 2 minutes?
This is mainly because I generally give myself an hour to complete each workout and the timing helps me stay focused as well as not cooling down too much between sets.
Do I have the right press technique?
Thanks for the input on technique, I do aim for the lockout with my arms over ears and the bar above my head, although instead of trying to move the bar back once it's over my head I try to keep the bar path straight up and down and think of moving my body back under the bar once it's over my head height if that makes sense. I also have a narrow grip with the inside edge of my hands just outside of shoulder width which is a bout 5cm in on each side from my bench grip.
You don't get strong lifting 35kg. Go heavy in a low rep range?
On this note it's partially covered in the rep range question. Ultimately I agree that low rep ranges are great for building strength and I will get there eventually. I'm fairly confident with my plan of slow progress as I think incremental progress over time is more important than getting to a decent weight in a short time and if I was able to keep the progress up I would be reaping out 160kg OHP within the year(very unlikely though)
Could it be lactic acid?
I don't thinks its lactic acid as there is no burn that I would associate with lactic acid, just a deadness and feeling of heaviness as I start to struggle with the reps. It sounds more like it could just be general fatigue.
On a further note I guess the reason I'm discussing this is because I only seem to have this severe drop in performance on the 3rd set in the OHP, all the other lifts go ok with a fairly linear drop in performance across the 3 sets.
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Why 11 reps?
The program I'm on has a self regulating progression which starts at 12 reps adding weight each week then when you can't do that anymore drop the weight 10% and do the same with 11 reps adding weight each week until you can't do 11 reps any more. Repeat this until you reach 5 reps on all compound lifts and then the beginner program is over. Currently I'm at 11 reps on the OHP.
Why timed rest at 2 minutes?
This is mainly because I generally give myself an hour to complete each workout and the timing helps me stay focused as well as not cooling down too much between sets.
Do I have the right press technique?
Thanks for the input on technique, I do aim for the lockout with my arms over ears and the bar above my head, although instead of trying to move the bar back once it's over my head I try to keep the bar path straight up and down and think of moving my body back under the bar once it's over my head height if that makes sense. I also have a narrow grip with the inside edge of my hands just outside of shoulder width which is a bout 5cm in on each side from my bench grip.
You don't get strong lifting 35kg. Go heavy in a low rep range?
On this note it's partially covered in the rep range question. Ultimately I agree that low rep ranges are great for building strength and I will get there eventually. I'm fairly confident with my plan of slow progress as I think incremental progress over time is more important than getting to a decent weight in a short time and if I was able to keep the progress up I would be reaping out 160kg OHP within the year(very unlikely though)
Could it be lactic acid?
I don't thinks its lactic acid as there is no burn that I would associate with lactic acid, just a deadness and feeling of heaviness as I start to struggle with the reps. It sounds more like it could just be general fatigue.
On a further note I guess the reason I'm discussing this is because I only seem to have this severe drop in performance on the 3rd set in the OHP, all the other lifts go ok with a fairly linear drop in performance across the 3 sets.
Sent from my iPhone using Tapatalk
0ni
Registered Rustler
Everyone is different
You need to experiment and figure it out for yourself
A forum isn't going to know you better than you do yourself
0ni
Registered Rustler
They are for getting what you need and you got what you need- the realisation that you can easily figure this out for yourself
jj80
Member
By the way here's a vid that really helped me with my overhead press. Previous to following this guy's cues I could only press with a narrow grip without shoulder irritation. Stretching as I said before (cat / lat stretch) is also key.
www.youtube.com/watch?v=sqKhLR1zRaU
www.youtube.com/watch?v=sqKhLR1zRaU