Overhead press is one of my favourite lift even I am not good at it.
Now, as I am advised by my neurosurgeon to stop doing martial arts/contact sports, my "goal" is to be able to be "strong enough" and "look good". I do Overhead Press for fun.
Since reading the Press chapter on PTTP Professional, I have been doing the press as written in the book (which is now on the SF blog post as well:
Build a Barbell Military Press on a Kettlebell Foundation)
I do the "front delt raise (lead with elbow) until my upper arms are parallel to the ground, like the photo in the blog post:
I keep bar close to me when i do the "front delt raise" and bend my upper back backward and keep my lower back vertical
.
Question:
when the upper arms are closed to parallel to the ground, my lower back would bend back a bit.
Is it normal? If I have to keep it vertical, I won't able to keep the path of the bar strictly a strict line.
Part 2 of the lift:
"when the upper arms are parallel to the deck. Triceps time. Instead of pushing the bar up, push yourself away from it...Press as close to your forehead as possible. When the bar is somewhat above your head, flare the elbows, push your head and shoulders under the bar and finish the press pushing slightly back.
"
Question:
Sometimes I get stuck when the bar is just above my head. I found that the lift would be much easier if I "threw the bar backward" when it is just above my head. I am not too sure if I should do that. The bar would feel weightless all in a sudden and I feel like I am cheating.
I can only lift twice a week and 20-30mins per workout (I train at home) and I am currently doing this:
Day 1: Press 5x5 (same weight) and Front Squat (3x5)
Day 2: Bench 5x5 (same weight) and yates row (3x8)
I recently have done 36 x 5 for press but for 5x5, I am still stuck at 33.5.
I understand that I need 50 reps of press to make progress.
Maybe I should drop the 5x5 (same weight for all sets) to 100% working weight x 5, 90% working weight x 5 and back off sets like "Russian Bear"? Or should I do the 5x5 twice a week do bench as a accessory lift?
Thanks in advance!