overhead press technique

newby.204

well basically is the guy in the video doing right??


http://stronglifts.com/how-to-overhead-press-with-correct-technique/

Hanley

I have absolutely no idea why he's using pictures of snatch and jerk positions to show you how to press.

Vid looks good enough tho.

newby.204

seen as i have you there hanley

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3xF

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF

working off a Wk1 A/B/A Wk2 B/A/B etc is this any good for a beginner?? would you add anything to this?? also i have questions about cycles how long should you keep going on a program before resting?? 4wks?? 6wks??

i know diet is a big thing but i want to get a good program first!!

Hanley

The smell of Starting Strength off that program is unreal.

It looks like a decent enough program for a beginner alright. I dunno if I'd squat 5x5 3x a week. I might drop 10-15% off the bar and do pause squats for the B workout instead.

I'd probably add in some curls at the end of the B workout. 3-5x10 witha straight bar.

If it was me, I'd find what my absolute max for 5x5 was on each of the lifts, drop maybe 10% off and add 5% a week for 3 weeks, then take an easy week and do it all over again with 5% more.

But to be honest, just go til ya can go no more, take an easy week and then do it all again.

newby.204

cheers hanley i have a question on the squating though close legged or should you have a wide base or shoulder width?? my goal here is an overall gain in general size and strength cardio will be weighted runs and skipping!!

Hanley

De nada.

newby.204

could i sub the overhead press with arnie press??


sorry bit of a noob to this forum pop in and out every now and then or maybe i havnt read enough of your posts but what does "de nada" mean?

also you told me before but i forget the name looking for a good big bucket of whey??

Roper

That is starting strength except SS has 3 sets of 5 not 5X5 on most of those exercises.

De nada is spanish and just means "don't mention it" after someone has said thanks!

Hanley would know more than I on the squats but really there's no better way to squat than just to do a normal squat with your feet the normal distance apart,(shoulder width or slightly wider) especially if you're new to squatting. Squats are my enemy but they're still the king of all exercises. Complicating them by putting our feet here or there or adding this or that for a newbie to lifting is a bit like adding a bit of crayon to a Rembrandt. It's pretty perfect as is!

As for Arnold over overhead press, I don't see why not. Why are you subbing it in though is it just boredom or do you feel you're not hitting the shoulders enough?

Hanley

Roper wrote: »

That is starting strength except SS has 3 sets of 5 not 5X5 on most of those exercises.

I thought so. I didn't want to go looking for SS to pick out the differences tho. The guy that runs that site doesn't seem like someone I'd trust too readily!! Maybe that's just the sceptic in me.

De nada is spanish and just means "don't mention it" after someone has said thanks!

Haha bingo

Hanley would know more than I on the squats but really there's no better way to squat than just to do a normal squat with your feet the normal distance apart,(shoulder width or slightly wider) especially if you're new to squatting. Squats are my enemy but they're still the king of all exercises. Complicating them by putting our feet here or there or adding this or that for a newbie to lifting is a bit like adding a bit of crayon to a Rembrandt. It's pretty perfect as is!

Nice analogy. A good tip I heard about squatting stance was to just jump up and down three times and where ever your feet land on the 3rd drop, use that stance.

And Big Whey is what you're looking for I think http://pronutrition.ie/products.php?action=product&id=6

newby.204

cheers for the advice guys!! no not subbing out of boredom just wnat the option so it doesnt get boring you know what i mean!! big whey was the one you mentioned before cheers!!

Roper

Ah just stick with OH press! Great full body exercise. If you're starting out, too much tweaking will just screw you up.

newby.204

true ill try nail down the basics first i guess