How I added 10lbs to my OHP in only 20 months

Howdy!

My previous posts here have all my training history, background, etc. so I’ll skip that part.

Vid of the Did

• Here you go!

Current Stats

• 39 years old
• 225ish lbs
• Still male
• Still 5'11"
• Still no steroids

Pics Since I Always Get Asked

• Back pic
• Shoulder pic
• Mid-cut pic
• Banana for scale

Weirdest OHP PR Chart Ever

• OHP 1RM Chart

Rack and Equipment

• Pic
• List of equipment

Current Training

• I believe the Bylaws of Reddit Fitness prohibit me from calling this a “program”, so here’s the… thengie I’m currently doing. I have reduced my training frequency down to maybe 5ish days/week on average. I don’t tie my training days to specific days of the week. As a result, this is pretty low volume for me. I like it. It’s simple and offers me a good balance between going all out on some sets but not every set. Before that, I was doing a weird implementation of Grog’s 28 Free. You can find the real versions on /u/gnuckols’ website www.strongerbyscience.com.

Other Random Observations

• The lower volume and frequency means I have zero elbow or shoulder issues. That’s nice.
• I moved my grip width out a bit and it seems to have helped. Maybe it keeps the bar closer instead of getting out in front of me?
• I stopped OHPing in shoes. This is weird and it could be all in my head, but here we go… I bend weird. I’m a super cheaty bencher, but I just cannot do the lean back thing for OHP. It just doesn’t work for me. Switching from squat shoes to no shoes makes me feel like I’m a tiny bit more under the bar. Like I’m not pitched forward quite as much. IDK.
• I tend to black out on OHP a lot, so I tried drinking water all this week even though it tastes bad. I also had extra salt this morning. I have no good reason why.

FAQs

• What’s next? For lifting – I have no idea! But, this weekend Zife and I are going to celebrate 20 years together!
• Why do you obscure your face? So people can’t see it.
• Why the funny lights? Preference.
• Why don’t you compete in a strength sport? The same reason I don’t compete in any other sport… I don’t want to.
• Have you ever measured your testosteronies? Yep, I’m about 300ish.

Wrap-Up

• If you want to add up to 10lbs on your bench in only 1 year and would like to help support me, CLICK HERE TO BUY MY PROGRAM!!!

Cheers!

submitted by /u/ZBGBs
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* This article was originally published here