21. 11. 2022
Squats 5x5 80kg
Overhead press 5x5 42.5kg
Deadlift 1x5 85kg
Hanging knee raises 3x12
Weights feel still really light, still struggling a little with technique on overhead press - not sure, if I’m not arching too much in lower back, will record it the next time.
Also, my current bodyweight is 86kg (~190lbs). That said, I should start monitoring that one closer, as putting on some weight is my long-term priority…
24. 11. 2022
Well, too much work to do, so I postponed the training by one day. Also, no abs today 
Squats 5x5 82.5kg
Benchpress 5x5 62.5kg
Barbell rows 5x5 47.5kg
Everything feeling well, slightly stiff on barbell rows, but benchpress technique is visibly improving.
26. 11. 2022
Squats 5x5 85kg
Overhead press 5x5 45kg
Deadlift 1x5 90kg
I had a really bad day yesterday and slept like 5 hours, so today I was exhausted like hell, basically since the arrival to the gym. I did the basic lifts and had no energy for abs - leaving that to Monday… That said, the lifts didn’t felt as easy as the other days, but they were still ok.
Today very short training:
28. 11. 2022
Squats 3x5 87.5kg
Afterwards my GF felt sick, so we went home…
Also, current BW is about 87kg (~192lbs), but I’m not really sure, as it depends on the position of the scale and its mood, apparently
2. 12. 2022
After I missed the last training, I was back today and feeling like Ronnie Coleman - while being tired and not really well-fed, everything was lightweight, to the surprising extent…
Squats 5x5 87.5kg
Benchpress 5x5 65kg
Barbell rows 5x5 50kg
3. 12. 2022
I decided to add C-day focused on arms. Everything went quite well, except chinups, where I’m able to do 1-2 clean and no more, so I decided to finish all the series with negative repetitions. Also, after triceps dips I’m feeling more of my chest, than my arms - maybe it’s because of yesterday’s benchpress, but I’ll have to focus on the technique more…
Chinups 3 series: 2 clean + 3 negative, 1 clean + 4 negative, 5 negative
Triceps dips 3x5
Biceps curls 2x8 20kg
Skullcrushers 2x8 20kg
Hanging knee raises 3x15
7. 12. 2022
It was a Christmas day in work - too little sleep, as I was finishing my obligatory presentation overnight, too little food (just some bufet at work and a little beef meat at night) and no time for gym… So, at least calisthenics after returning home.
Squats 5x20
Push-ups 5x10
Hollow-body holds (arms put on floor) - 3 “sets”
7. 12. 2022
Arrive at the gym cca 40mins before closing, so I had to really hurry. Squats and deadlifts felt ok, but overhead presses were terrible - at the second set I made a mistake and almost ended with the barbell behind my head and for the 3rd, 4th and 5th sets I was unable to stabilize well, felt the lower back arching and so I wasn’t able to finish them… I guess the weight revealed some mistake in my technique, but so far I have no idea, what it is.
Squats 5x5 90kg
Overhead press 2x5 1x3 1x2 1x1 47.5kg
Deadlift 1x5 95kg
film it (set from front, side, and back) and watch yourself. then compare it to ohp youtube tutorials.
or post it as a form check.
Yeah, that seems cool - I’ll post the video asap…
Well, after a little pause I’m back…
9. 12. 2022
Squats 5x5 92.5kg
Benchpress 5x5 67.5kg
Barbell rows 5x5 52.5kg
Everything felt easy, just benchpress starts to feel slightly heavier - I really hope I’ll be able to continue to like 100kg (~220lbs).
10. 12. 2022
No arm training, but a lot of patience needed - I was driving home for Christmas more than 17 hours (~1730km)…
One training was left out - I had my PhD defense…
14. 12. 2022
Squats 5x5 95kg
Overhead press 2x5 1x3 1x2 1x3 50kg
Deadlift 1x5 100kg
Hanging leg raises (straight legs) 3x8
Squats and deadlift felt super-easy today, but overhead press is terrible - after 2 sets of being ok I started feeling tired arms (not burning or anything like that, only tired) and most of all, the last set felt much easier than 4th one… I guess, the bad technique is the culprit here and I’ll post my videos today…
Ok, here’s my overhead press technique - everything done after the training itself.
@throwawayfitness I’ve posted the videos - could you, please, let me know, if you see some problems with my overhead press? Thank you very much
Will you please help martin92 with a form check on his OHP @cdep89 and @Andrewgen_Receptors
Your OHP looks fine. You may benefit a bit from having your hands a little bit wider on the bar, but if this feels better for you - stick with it as is. I’ve got wide shoulders and stubby arms, a little bit wider feels better for me.
Thank you, man, I’ll try that! Or maybe it’s still too little food and energy for the training, we’ll see…
For me it’s 100% a bracing issue.
On the second video your hips are moving way too much, look at the way you throw them back. That momentum is likely heavily contributing to you feeling like you’re gonna fall backwards. On the third video you brace slightly whilst unracking and then open your mouth losing 90% of the core tightness - then you do another little brace before lifting. It needs to be bigger and better. A good OHP is so dependent on stability throughout the whole body which you need to keep during the entire set (if you need to rebrace/take a breath/catch some air half way through the set, I find it easier to do at the top of the movement, then continue with the rest of the reps). Your core and legs aren’t the stable base you need to push off of. Start viewing it as more of a full-body exercise, not just a shoulder one.
Your range of motion and everything else looks great. Just get rid of that slight anterior pelvic tilt in your movement by getting a better brace and bringing your glutes in under your hips. It looks like if I poked you in the belly your entire upper body would collapse. You need to make it so that it feels almost like someone could punch you in the belly and it wouldn’t affect your movement. Bring your glutes forward by imagining holding a coin between your cheeks or something. You’ll have to reduce the weight to practice this but you should feel way more stable and should build back up quickly.
I actually use a similar grip width to you and found myself more comfortable than with wider grip. This isn’t me disagreeing with Andrewgen though, our builds matter and on some exercises, we’ve got to play around to figure out which feels more natural to us.
Many thanks for your recommendations!
