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Started By
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Should I do an additional day of bench in place of OHP on 5/3/1?
Posted on 11/29/23 at 3:19 pm
Posted on 11/29/23 at 3:19 pm
I'm having perpetual issues with progressive overload on OHP. I get a neck strain once I hit around 110 or if I start pushing AMRAP sets to 8+ with 95. It's pretty consistent that this is my limit for OHP due to whatever mobility/form/physiology issues I have.
I've decided after years of trying to address this to drop heavy OHP.
I'm running 5/3/1 BBB 4 Day, and I need to replace OHP with something. I could skip the 5/3/1 sets and just turn it into an upper volume day. Or I could replace OHP and do an additional day of bench 5/3/1 BBB.
I can do lat raises, dips, and rear delt flies just fine for shoulder development.
Thoughts?
I've decided after years of trying to address this to drop heavy OHP.
I'm running 5/3/1 BBB 4 Day, and I need to replace OHP with something. I could skip the 5/3/1 sets and just turn it into an upper volume day. Or I could replace OHP and do an additional day of bench 5/3/1 BBB.
I can do lat raises, dips, and rear delt flies just fine for shoulder development.
Thoughts?
7
Posted on 11/29/23 at 4:01 pm to StringedInstruments
Why not sub OHP day with an incline bench day instead?
Posted on 11/29/23 at 4:27 pm to StringedInstruments
Would dumbbell OHP work for you? Working on stabilization with dumbbells might give you some clues about why your neck is getting tweaked.
Posted on 11/29/23 at 4:52 pm to HVAU
quote:
Would dumbbell OHP work for you?
Possibly. I only have 44s as my heaviest dumbbells, so I can’t really progress with them at home.
Posted on 11/29/23 at 5:36 pm to StringedInstruments
quote:
I've decided after years of trying to address this to drop heavy OHP.
I don’t do those either because it feels too risky on my back. I do seated dumbbell OHP instead.
Posted on 11/29/23 at 6:37 pm to StringedInstruments
You can progressively overload via increased reps or reduced rest. Maybe not to the extent you need though.
Posted on 11/29/23 at 10:49 pm to StringedInstruments
Maybe try machines. I’ve started using them for my heavy work for chest because I have too many lingering issues and heavy dumbbells or bar always aggravates them.
Posted on 11/29/23 at 11:45 pm to StringedInstruments
I don't bother with OHP or DL.Just squats and BP, with farmers walks afterward. 3-4 days a week, full body workout each time. I stalled out on 5-3-1 over the summer and switched to 8-6-3. Still making good progress.
Posted on 11/30/23 at 6:28 am to StringedInstruments
I stopped OHP in like 2016 after hearing a Joe DeFranco podcast where he quits due to shoulder structure and subsequent pain.
My pain went away and I’m much stronger now just avoiding.
I do single arm kneeling DB presses with neutral grip, and they never hurt. Keep it pretty light.
My pain went away and I’m much stronger now just avoiding.
I do single arm kneeling DB presses with neutral grip, and they never hurt. Keep it pretty light.
Posted on 11/30/23 at 7:49 am to StringedInstruments
high incline is prolly better choice but bench is fine. just hit the lat raises in different directions hard and shoulders will develop fine.
if it was me and bench was my focus...i would replace with bench and just repeat the other day to get more overall volume in. or you could run a bench variant like close grip instead.
if aesthetics is more the goal, replace with high incline so you get some shoulder work in.
either is fine.
if it was me and bench was my focus...i would replace with bench and just repeat the other day to get more overall volume in. or you could run a bench variant like close grip instead.
if aesthetics is more the goal, replace with high incline so you get some shoulder work in.
either is fine.
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