bet you would have got it if you had gone from 60kg straight to 77.5kg.
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@boyce79 Would be hard to offer advice without a video of your press, but if youāre failing at eye level, I would say youāre not recruiting your upper chest enough.
If you are, your upper chest is weak and needs strenghtening (incline bench and the like).
If you donāt activate your upper chest in a strict press, hereās how you do it: Imagine a straight line from your feet to your head traveling directly through your center of mass - now during a press, squeeze your ass with a big belly breath and let your hips extend in front of this line while your upper back arches the same distance from the line, only behind it. Youāve essentially created a slight bow with your body. This bow allows you to press overhead in the most biomechanically efficient way.
Many people discredit this as not a strict overhead due to the recruitment of muscles that arbitrarily donāt belong in the overhead, but many biomechanic books and articles would differ with this. Itās like a bench press, if you donāt arch your back, you donāt recruit your pecs and you fuck up your shoulder. Same thing with overhead pressing. Once you get good at this technique, youāll add 5kg to your press instantly and pave the way for more PRs.
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@strongmanvinny2 Iāve been trying not to arch back and stay completely upright, will give your suggestions a go. Thank you for the detailed explanation.
@hit_sirloin is pin press basically taking the bar off safeties at my sticking point? Or pressing against pins at my sticking point?
@throwawayfitness you may be right, will implement this along with a bit of a back arch and see how it goes.
Thanks for all the advice.
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The former mate, deadstart reps off the safeties
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It is crazy how hard it is to gain strength in press, a kilo or two extra is often impossible to move. What is your press PR?
Great post vinny this explains it really well. I am deff going to try this when I overhead again.
This is why the Military Press was dropped from Olympic Weightlifting and only the C&J and snatch left. the archs kept getting more and more until the lifters were basically doing a standing incline bench press.
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I got 80kg back in February, this was when I was training at home, I used elbow sleeves and wrist wraps then.
Rightfully so, canāt regulate rules with such a concept.
Then again you see more excessive cheating with super wide sumo deadlifts and crazy arches in raw PLing.
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Did the elbow sleeves actually help for this lift? Kinda curious because I am struggling to bring it up myself.
I was about 15lbs heavier then, i guess they might of helped. I got 80kg wearing them and wrist wraps, failed 77.5kg without.
Sbs hypertrophy C12D1
5 mins treadmill
Squat
60kg x 10
100kg x 5
140kg x 3
160kg x 2
180kg x 2
137.5kg x 7
137.5kg x 7
137.5kg x 7
137.5kg x 9
Incline bench
20kg x 10
40kg x 10
60kg x 9
60kg x 9
60kg x 9
60kg x 12
NG pull down
55kg x 10
65kg x 10
75kg x 10
75kg x 6
(narrower bar today a the wider in use)
Face pulls
3 x 20
(up weight on these)
Incline db fly
20kg x 10
20kg x 10
20kg x 16
Rope hammer curls
3 x 20
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They should have made the rule thus: feet stay flat on the floor, bar over head, elbows locked. Anything goes otherwise.
Sbs hypertrophy C12D2
5 mins treadmill
Db press
22kg x 6
24kg x 4
26kg x 2
28kg x 7
28kg x 7
28kg x 7
28kg x 9
Lying leg curl
3 x 20
Cable row
65kg x 10
75kg x 10
85kg x 10
95kg x 12
Db lateral raises ss 25kg bnp
10kg x 20 / 10
10kg x 20 / 10
Rope cable curls ss reverse grip Triceps ext
3 x 20/20
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Still a bit hungover from Wednesday night. Decided against rdlās today, back has been feeling a bit tweaky, and a lot of driving these last few weeks has been agrevating my right knee.
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How many Stellas did you drink ?
Carling, Iāve no idea, got home about 0300. Iāve done some work at the pub and took payment in beer. Itās dangerous as Ive now got a prepaid tab so canāt even keep track of what Iām spending.
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But why? When thereās real beer right there.
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I donāt mind carling, itās what I call a session beer, in that you can drink it for many hours without getting too maggoted
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My best mate is disgusted with me, but Iāve gone off real ales lately. Like Simo said if your ha ING a long drinking session, Carling is real easy drinking. Iām also noticing less of a hangover.
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