DukeTheSlaya's Journey to Overhead Pressing Like a God

Training Training Logs
1005

Interesting. What muscle groups does it prinarily target compared to regular deadlifts and which would you say is better?

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1006

My favourite back exercises would have to be pullups and chest supported dumbell rows, i dont like training chest so i dont have a favourite for that and my favourite quad exercise is smith machine front squats.

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1007

That’s solid reasoning

A man with a weak posterior chain is no man at all, and even if one has the posterior chain strength and mass he is nothing if he can’t put heavy shit over his head.

How poetic

They mainly target your quads and traps (all the way from the bottom to the top which is great) and I’ve noticed that I even get an upper chest pump from them. Of course your forearms, lats and midsection are stressed as well. Main difference would be that your glutes, lower back and hamstrings are a lot less active.

Regarding which is better, it depends on the situation.

Behind the back deadlifts are safer and easier to recover from so you can do them more often and you don’t have to be so careful when programming them - regular deadlifts usually make your performance go down for a couple of days after a big session. (and personally I can lift more behind the back compared to what I do from the front)

Regular deadlifts are a lot better for posterior chain strength, there us no doubt about that. I would also say that they are better for building muscle than behind the back deads, because you can control the negative portion of the lift a lot better.

So, if you want a strong posterior chain and a lot of mass, go with the regular deads.

If you want to lift heavy weight and do so often, go with behind the back deads.

I’d say T-Bar rows and Dumbbell rows (big surprise)

Weird how similar we are in this sense

Decline bench is great though

Try front squats to a box, they are great.

1008

Lol this from now on is my new favourite quote.:joy: thanks danteism.

Haha thought dumbell row might be one.

What about decline dumbell bench?

Sounds good.

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1009

You’re welcome :smiley:

That is also a great exercise

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1010

Cool, thanks for the info! It’s awesome that you’re really making an effort to gain and eat more. I’m sure we’ve all seen it, it’s amazing how many people at my gym are in the 18-22yrs old range, workout all the time, and don’t look any different because they have fast metabolisms and don’t eat.

“I eat everything in sight I just can’t gain weight.”
“Have you tracked your calories, macros, do you know how much you’re eating?”
“No.”
“If you can’t gain weight, you just need to eat more, pretty simple.”
“I can’t possibly eat more than I’m eating now.”
“Try eating a few spoons of peanut butter, drizzle olive oil over everything and puts some oats in your shakes.”
“I guess I could do that.”

2 weeks later

“Hey man, have you tried eating more?”
“No, I can’t.”

So, good for you dude, you really have a great approach and no doubt will continue to make progress. Keep it up!

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1011

Thanks heaps @robstein :blush:

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1012

Its really disappointing to see things like this. Especially when eating a little more isnt that hard to do.

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1013

Bad nutritional weekend and how il attempt to fix this for the future;
So anyway friday night i went to my nannas and that was the start of bad nutrition, i wasn’t prepared and didn’t know i was going prior to friday afternoon as my aunty went to a friends birthday party and didnt want to leave me home myself.
I stayed at my nans for most of saturday then went home and well since id eaten like stuff all and Friday night had chicken treat for dinner which was sucky, i just decided fuck it. Today i woke up late and went to my cousins to watch the mcgregor vs mayweather fight and ate only snacks and stuff. didnt eat anything proper all day till dinner at home.

Now its a pain in the arse that a whole week of eating went down the drain for one unprepared weekend but to combat this, i will make up meals and freeze them so if i go anywhere unexpected (like my nans) i will have my normallish diet.

1014

Okay so i like to think about the things i can work on.

Things iv bettered
Diet
Routine (battling school gym and food)
Sleeping a bit more (setting a bedtime instead of staying up late alot)

Things i need to work on

My Upper body training intensity , i just lately half ass it and only work hard on leg days because i like leg days more. So i need to train harder for gainss

Making food taste better

Anger management,
at school theres this obnoxious dickhead kid i just want to beat the shit out of, i can tell that soon im going to lose my fucking shit and deck him. Hes so disrespectful and think hes gods gift to the world. I can ignore class clowns and other people but this guy just needs to be knocked out.

Finding the right exercises

Getting fitter and improving work capacity

Make gym sessions 1:30 hours instead of 2:30 hours ( too time consuming )

Most beneficial exercises so far
Overhead presses
Romanian deadlifts
Squats
Pullups
Chest supported rows or dumbell rows etc
Pushups
Ab wheel rollout thingys or hanging leg raises

Bad for me exercises
Any kind of barbell row such as yates or normal bent over or pendlay, hurt my lower back but dumbell, kettlebell ,bodyweight or machine back work is fine.

I hate training chest so i need to find a good chest exercise i will actually put in effort towards.
I really have no care factor towards bench press and i hate it and think it is useless all together. im kind of starting to want to ditch it and do another overhead press variation instead. The problem is i want a big beautiful chest lol but i hate training it for various reasons.

1015

I’ll give you a few

Dips (if you can do them)

Decline bench with barbell/dumbbells

Scrape-the-rack incline bench

Incline bench from pins

Close grip bench (even better with a pause)

Full-range dumbbell bench (either flat or really slight incline)

Stretch push ups

Hopefully you like some of those

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1016

doesn’t work like that. I can guarantee that one weekend where your diet is sub-par will absolutely not do you any harm whatsoever.

Don’t be that guy who has to bring tupperware with him everywhere. Seriously, if I ever hear about you taking your own meals to a party I’ll be on a plane to Oz to slap you in the face.

Lifting weights and getting jacked is cool, but life is all about balance. It’s good just to say “fuck it” sometimes and spend a weekend eating cake in your underwear. Maybe not so good for the gains (although in the long-term it won’t matter) but it’s good for the soul.

One bad workout or weekend of eating does not undo all the other good shit you did up until that point, so don’t obsess about it.

Also, be a good grandson and just eat the shit your nana makes. She loves you very much and you’ll hurt her feelings.

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1017

I like the sound of this, how do you do them?

Never done any decline work before so il gove decline dumbell a try.
And flat,incline dumbell is out of the question considering my shoulder health and no incline bench either, dips hurt my shoulder also but i figure that im just weak at them and cant even do 5.

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1018

Fucking lol.

[quote=“Yogi1, post:1016, topic:224849”]
soul.

One bad workout or weekend of eating does not undo all the other good shit you did up until that point, so don’t obsess about it.

Also, be a good grandson and just eat the shit your nana makes. She loves you very much and you’ll hurt her feelings
[/qzuote]

Yeah il try not to get all assed up about one weekend lol

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1019

So today in sport we went to the school gym and there was a incline smith machine bench press competition. I won of course because no one else in my class lifts, but anyways i think i may have incline smith pressed ages ago. But man i never really remember it being this good. its a great exercise and i felt my upper chest working and got an awesome chest pump and no shoulder pain at all, (which is rare considering most chest work my shoulders dont agree with) ,i also liked incline smith machine pressing alot. So from now on after todays last bench session itl replace benching on monday.
Thursdays il switch out incline plate loaded machine press to decline dumbells press and see how that goes. (Never done any decline db benching before).

Thats right guys no more flat bench press, sorry Chest gods i guess im going to hell

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1020

Learning to fight as part of your training seems like a good idea.

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1021

Today’s macos ( back to diet)

4377 calories

Fats: 178 g carbs 430 g 253 P

Today i discovered that the mind gives out before the body. To overcome the mental barrier is the hardest but you just got to push yourself. I have reas this many times but today i actually did it. At the end of my session i had a few sets of facepulls for ten reps. I got to ten reps and since id already done some chest rows and seated rows my upper back and rear delts were a little fatigued and my rear delts were on fire by this point and felt like i couldnt do any more after ten reps. This was my last set of facepulls and i thought fuck it i wont be a wimp and kept going till i got 40 reps and that shit burnt like crazy. Moral of the story is i didnt think i could do it but i overcame myself. Im stronger then i think i am.

Bench day (soon to be replaced or maybe not hmmm)
4×6 @70% 50kg easy as and i can jump up weights.

One amrap set 40kg leaving some in the tank
20 reps pr ( again, body is stronger then my mind) i usually get 10-12 reps vut this time i pushed and got 20 with more in the tank.

Seated db shoulder press 15kg
3×10

Chest supported rows 20kg 4×8
Seated rows 3×10
Facepulls 3 sets
10
10
40!!!

Stretched then left.

2 Likes
1022

It’s really simple - just take two boxes/stack some plates and put your hands on them, as you go down let your body go between the boxes and feel the stretch - just don’t go too low

With your hands on an elevated surface you’ll be able to obtain a longer range of motion and the movement will be harder than normal push-ups. I’d recommend you to also elevate your feet to avoid making the exercise easier by being on an incline.

Here’s John Meadows performing the exercise

Decline pressing is really easy on your shoulders if done correctly, so it could be just what you need

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1023

Thanks man il see how i go with it and regarding stretch pushups il throw them in on Thursdays too. Should i do them before or after decline bench?

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1024

Todays macros
Fatz 126 G carbs 456 G protein 176 G