Can anyone give me a form check on my OHP from a few days ago? I'm wondering if my form is dangerous/awful from a lower back standpoint - and anything else that comes to mind.

Your whole spine looks like it might be a little loose. Try to lock your core down tighter so your back doesnt arch so much. Also, try to keep your neck packed.

Have you read this before? http://www.t-nation.com/free_online_...overhead_press

thanks

OHP: 5, 4, 4 x 125: these were decent after reading the article a couple of posts up. I stopped the sets when I felt the form, especially lower back, was gonna suck on the last rep.

Chinups: 10, 8

Front squats: 3x5x145: these were good. This vid helped because he says it's ok to pull on straps on way up. So that made them easier with regard to bar not rolling forward: I was not pulling on the straps the last few workouts when I squatted because I figured that was cheating. But maybe just a little pull is ok.



Lateral raises: 3x10x20s: Starting to work in some hypertrophy stuff.

Face pulls: 3x10x60


Frequency method: 6x22-25 pushups; 6x4 chinups

Bench: 3x5x235 (pr) - bench really took off since I switched to GSLP a few months ago. Or maybe it's some other reason, like doing the lift first or more recovery since I haven't squatted heavy in ages.

Preacher dumbbell curls: 2x10x40 right arm, 2x8x40 left

Deadlift: 1x2x370: form was bad so I stopped before I did damage to lower back

Dips: 2x12

Frequency method: 6x25 pushups; 6x4 chinups

OHP: 4, 4 x125; 5x115: I'm going to reset. My form breaks down starting at the 4th rep (lower back arching). I was reading somewhere (Starr I think) that weighted dips were his best recommendation for improving on the press. Maybe I'll start doing my dips weighted and doing an extra set too.

Chinups: 2x7

Front squat: 3x5x155

Dumbbell lateral raises: 3x12x20s (for dat shoulder width hypertrophy)

Frequency method: 6x22-25 pushups; 6x3 chinups

Munching on these. Was surprised to see green almonds in my local middle eastern store. One of my favorite childhood snacks. I dip them in a little salt and eat them whole. Yummy.

Bench: 5, 3, 3 x 240: ugh
Preacher dumbbell curls: 13, 11 x 40 right arm; 10, 10 x 40 left arm
Dips: 15, 10, 9
Ab wheel rollouts (knees): 3x10

Frequency method: 6x22-25 pushups; 6x4 chinups

No squat rack available, so no OHP or deads today (no bar to use). Pissed me off watching a bunch of skinny kids do high volume 95lb squats for an hour. Just added a bunch of stuff to justify my time at the gym:

Chinups: 8, 7
Lateral raises: 3x12x20s
Prone Y raises: 2x10x15s
Dips: 2x10
Cable row: 3x7x120

OHP (reset): 3x5x110
Chinups: 9,8
Lateral raise: 3x12x20s
Shrugs (dumbbells): 2x7x100s

Bodyweight: 211lbs. Ugh. Gonna be strict from now on about counting calories and staying at a deficit. Someone my height (5' 10") shouldn't be anywhere that weight unless they aren't natty.

Bench: 4, 3, 3 x 240: damn it. Hopefully third time is a charm.
Dumbbell curls: 10x40s, 9x40s. I should just stick to preacher dumbbell curls instead.
Dips: 15, 8. ugh
Ab wheel rollouts (knees): 3x10
Couldn't squat because my gym has one rack and it was taken over by guys benching. This one squat rack thing is becoming a problem, unless I work out late at night.

Frequency method: 6x25 pushups; 6x3 chinups

Was this your workout for the day? Wtf kind of routine are you on? Post your full weekly routine with weight progression over a few months.

4/26:

OHP: 3x5x115
Chinups: 9, 7
Lateral raises: 3x12x20s
Dumbbell shrugs: 3x7x100s
Ab wheel (knees): 3x10


Today:

Bench: 3x5x240: spotter might have touched bar on last rep.
Preacher dumbbell curls: 12x40, 10x40 right arm; 2x10x40 left arm.
Dips: 14, 10
Ab wheel rollouts (knees): 3x10

Frequency method: 6x25-27 pushups; 6x4 chinups

You bench ~90lbs more than I do but our presses are very close to same.

What gives? Your press sucks? My bench sucks? Both?

I dunno. I do have really limited shoulder external rotation. It's like my shoulders lock very early when rotating them. But I don't know if that affects the press. Other than that, I can't think of a reason.

You can watch my form check video at post #151 and see if you notice anything.

Bill Starr said that the best fix for a press is weighted dips, so I'm going to start doing them weighted once I can do 4x20 bw (per Starr's recommendation).

He also recommends "very steep inclines." I'm assuming that means incline bench press. I've never done those, so that might be another I should consider doing.

No squat rack available, so no OHP or squats. I should never go at 6 pm.

Seated dumbbell press: never tried this before. Did 3x5x25s. Didn't feel too great on the shoulders.

Chinups: 9, 8

Lateral raises: 3x15x15s. Dropped weights to 15lbs to try the thumbs up method, which was harder.

Scaption raises: 3x12x15s

Dips: 2x10

Dumbbell shrugs: 2x7x100s . . . and I hurt my back putting them back down. To say I was pissed would be a big understatement. I try to be so careful with my lower back and then I go and do something stupid like this. It's not inflammation but more like a strain; not as bad as previous strains like when I moved a couch last year and spent a day in bed but enough so that I can't bend without being extremely careful. Hopefully it only lasts a few hours. So dumb. Lot of risk for so little reward.

Frequency method: 6x20-22 pushups; 6x3 chinups

Bench: 3x5x225: weak as **** today from the cut I'm on (700 cals a day deficit). Was gonna go for 3x5x242.5 since I got my micro plates this week but I knew from warmup sets that there was no way that was happening.

Preacher dumbbell curls: 14, 12 x 40 right arm; 2x12x40 left arm
Dips: 20, 10, 10

Was gonna squat but felt so weak that the thought of doing even 135lb front squats was like staring at Mt. Everest. Protein is high and I get plenty of sleep, so I'm surprised I felt as weak as I did.

Frequency method: 4x20-22 pushups; 4x4 chinups

Almost 3 weeks since I lifted heavy. Got tied up with a new project that sucked my time up. Did frequency method every day and cardio though (walk a mile or two a day thanks to owning a dog that motivates me to get off my ass) so that helped keep me fit a little.

Bench: 3x5x225 - good to know I can still lift
Preacher dumbbell curls: 2x10x40s
Dips:2x15
Ab wheel: 2x10

Daily frequency method: 6x20 pushups; 6x4 chinups

Weight loss: BW is down to 208 lbs. Shooting for 4-5lbs a month cut. Would like to get to 190 sometime in September.