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      02-06-2018, 11:27 AM   #199
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Sure, you may be right but 135 felt like no prob. Shoulder aches today also after chest yest.
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      02-06-2018, 01:45 PM   #200
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One tip that worked surprisingly well was Paul Carter's suggestion of using a thumbless grip. Not something you should ever do on a bench but it really did help my OHP

Not that I can do them at all after 2 shoulder repairs
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      02-06-2018, 02:31 PM   #201
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Quote:
Originally Posted by smoosh View Post
Nice man!!

It seems to be one of the weaker lifts for most people. I hit 205# strict for 2 raw a few days ago...still cutting though, so I'm sure I could hit 225#+ raw if I had enough calories in my system

Personally, strict OHP is all about technique / how explosive you can be. What's helped me tremendously is keeping tight (closer grip, narrow stance, activating your core, and pushing through your balls : )...deep breath in, engage your core, activate your posterior chain, barbell to your chest, and explode up

Will try to get vid next time to show what my technique is like...

Edit: also, Mark Rippetoe's the GOAT. I think he's said Strict OHP is more important than bench, and I couldn't agree more...
Yeah best two cues for me on the strict press is squeezing the quads and glutes.

I read Mark Rippetoes full starting strength book, really good read. The only part I thought was odd was the importance he placed on lying tricep extensions. Dude was all about some tricep extensions.

Another great read was Kelly Starretts "Becoming a supple leopard". You can basically use it as a go to anytime you have muscle pain. Simply flip through the chapter that covers that muscle group, identify the tissue being affected through a few tests, and go to corrective movements to resolve said issue. A good reminder on how I need to spend more time mobilizing... as I sit at my work desk.
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      02-06-2018, 05:00 PM   #202
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Originally Posted by DonaldPump View Post
Yeah best two cues for me on the strict press is squeezing the quads and glutes.

I read Mark Rippetoes full starting strength book, really good read. The only part I thought was odd was the importance he placed on lying tricep extensions. Dude was all about some tricep extensions.

Another great read was Kelly Starretts "Becoming a supple leopard". You can basically use it as a go to anytime you have muscle pain. Simply flip through the chapter that covers that muscle group, identify the tissue being affected through a few tests, and go to corrective movements to resolve said issue. A good reminder on how I need to spend more time mobilizing... as I sit at my work desk.
K Star is the man. Did his original Mobility Project way back in the day. Supple Leopard is a must read for anyone who is serious about fitness, training and movement. It will save your body and joints! I have a whole mobility regimen I do everyday.
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      02-08-2018, 11:00 AM   #203
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Did that strict press for 1 rep again today after deads. 175 was easy enough and think if routinely did direct shoulder work could approach my body weight. Don't see the big deal never done it before and can do 85 percent of body weight.
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      02-08-2018, 11:10 AM   #204
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Quote:
Originally Posted by 1MOREMOD View Post
Did that strict press for 1 rep again today after deads. 175 was easy enough and think if routinely did direct shoulder work could approach my body weight. Don't see the big deal never done it before and can do 85 percent of body weight.
Nice man, keep it up.

Strict standing OHP is, IMO, the single best mass / strength builder for the upper body (shoulders, upper pecs, upper back, core, posterior chain; lats and quads as stabilizers). So I do it very often. Never do any other shoulder work, just strict OHP and strict behind neck standing OHP. Shoulders are one of my strong points, so clearly it's working.

It also teaches explosiveness, which is such an important "concept" to train...
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      02-08-2018, 11:23 AM   #205
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Yeah only do direct shoulder work 1 or 2 times a month, they get enough front from chest, mid from trap work and rear from lat work. I will try adding in some ohp and see how it goes.
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      02-08-2018, 02:12 PM   #206
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Originally Posted by 1MOREMOD View Post
Did that strict press for 1 rep again today after deads. 175 was easy enough and think if routinely did direct shoulder work could approach my body weight. Don't see the big deal never done it before and can do 85 percent of body weight.
Nice work! Be sure to completely lock your arms out when overhead. Also keep the bar directly over your head, not in front of you when pressing. Your elbows should be right next to your ears.
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      02-08-2018, 03:28 PM   #207
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Alright may do a double today and hit shoulders tonight. My right shoulder is sort of an issue after a motorcycle accident number of years ago. Hangs different slightly so results in different feel from my upper body moves in the right vs left side. Right tricep cheats for my chest on that side also on bench
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      02-08-2018, 03:46 PM   #208
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Quote:
Originally Posted by 1MOREMOD View Post
Alright may do a double today and hit shoulders tonight. My right shoulder is sort of an issue after a motorcycle accident number of years ago. Hangs different slightly so results in different feel from my upper body moves in the right vs left side. Right tricep cheats for my chest on that side also on bench
If you have an imbalance, perform the movement with dumbells. It will be more beneficial.



Also if you have instability in your shoulders add in some pauses and slow the movement down. For example, 3 seconds concentric (pressing up), 3 seconds hold overhead, 3 seconds eccentric (lowering the dumbells down) and then immediately start the next rep. Also just doing static holds overhead with dumbells is great for building overhead strength/stability.
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      02-16-2018, 10:07 PM   #209
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It's been a year since my last shoulder repair and I finally have full range of motion back, so I went back to paused dumbbell pressing. I've been cutting an inch or so off the ROM because of my shoulder so going back to full ROM with slow negatives and a 1 second pause on the chest was fkin BUTAL

I worked up to 100 x 10 which was pain free, thank God.

I'm going to call that a PR since it's the most I've done since my first surgery almost 2 years ago.
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      02-16-2018, 10:57 PM   #210
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Did 185 tonight after doing bunch of sets in the 135 range for reps. Was tough but it went
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      02-27-2018, 01:30 PM   #211
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Tried the 120s for paused reps, got 6 and amazingly there was zero pain in my shoulder.

6 reps is honestly too low for dumbbells but at least I know I can lift them again with proper form
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      02-27-2018, 03:53 PM   #212
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Back squat 5RM PR today @ 320. Previously was 315 for 5 which I hit on 1/8 when I was about 8-9 lbs heavier then today.
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      02-27-2018, 03:53 PM   #213
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Nice I just did 315x8 recently as pr
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      02-27-2018, 05:11 PM   #214
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Nice squatting! My edge fitness SSB arrived last week but I've been too too lazy to test it yet.

I have FAI in both my hips and had them scoped a few years back, unfortunately even after having so much bone removed my new surgeon still says I'm the worst case hes ever seen. He said another patient was about as bad and was "ok" but the most that guy does is bike rides and jogging, not below parallel front squats with 365, so I'm probably going to need my hip shaved down again to prevent it grinding itself to dust

Xray of the femur head looks like a hockey stick with all the excess bone so I'm annoyed that my former surgeon never thought to mention to me that he left a lot behind
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      02-27-2018, 05:48 PM   #215
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Quote:
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Nice squatting! My edge fitness SSB arrived last week but I've been too too lazy to test it yet.

I have FAI in both my hips and had them scoped a few years back, unfortunately even after having so much bone removed my new surgeon still says I'm the worst case hes ever seen. He said another patient was about as bad and was "ok" but the most that guy does is bike rides and jogging, not below parallel front squats with 365, so I'm probably going to need my hip shaved down again to prevent it grinding itself to dust

Xray of the femur head looks like a hockey stick with all the excess bone so I'm annoyed that my former surgeon never thought to mention to me that he left a lot behind
What lead to this level of hip dysfunction? I know you trained heavy for a long time but anything in particular you can think of that left you with this problem? Many times I hear of muscular related issues in the hips but I don't often hear of such severe bone issues.
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      02-27-2018, 07:38 PM   #216
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Originally Posted by DonaldPump View Post
What lead to this level of hip dysfunction? I know you trained heavy for a long time but anything in particular you can think of that left you with this problem? Many times I hear of muscular related issues in the hips but I don't often hear of such severe bone issues.
FAI is a relatively new diagnosis but the prevalence of it in athletic individuals implies that if someone is predisposed to it, then the hips seems to grow excessive bone spurring as a response to stress. I believe the estimate is 10% at least of the population have it, but not all have symptoms (although with the hip joint, by the time you feel it, its probably too late to fix)

I have a 1/2" bone spur on my right knee so apparently my body likes to lay down bone as a response to stress, lol.

Worth getting a hip xray to see if you have even mild build up of bone imo
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      02-27-2018, 10:47 PM   #217
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Ball and sockets are a bit@h!
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      03-04-2018, 10:14 PM   #218
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Put together platform today for deads and my squat rack. Ready to get rest of my equipment started.
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      03-09-2018, 08:28 AM   #219
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Back squat 5RM PR today @ 320. Previously was 315 for 5 which I hit on 1/8 when I was about 8-9 lbs heavier then today.
Nice work DP....thought Id chime in with my recent 3rm from yesterday...375. Going to retest 1rm in 7-10 days. Expecting to hit 405. Love my SQWATZ!!!
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      03-09-2018, 11:04 AM   #220
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Nice work DP....thought Id chime in with my recent 3rm from yesterday...375. Going to retest 1rm in 7-10 days. Expecting to hit 405. Love my SQWATZ!!!
If you can hit 375 for 3 you can smoke 405.

Hit my first ring muscle up today on 18.3! Gymnastics game is weak so this was a big PR! That workout is insane, think anyone will finish it?
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