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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
that's one of the reasons why sleep is critical to weight loss.
Yeah, I don't get as much as I'd like, what with shift work, kids, and the extra water intake making me get up more at night to pee (usually like clockwork, 2 am, 5 am, 7 am).
Ouch.. Lower back gave me quite a twinge with these..
Wonder what I'm doing wrong that my back is so affected by this excersize.. I'll review the SS book and see what I can do to minimize strain on the lower back..
I was keeping my core tight, trying to lift the weight as straight up as I could.. Maybe I didn't lift my chest up as much as I could have?
Lots of people have issues with overhead presses. I do as well. I think for me its a combination of needing to improve anterior core strength and shoulder/thoracic mobility. I'm noticeably weaker with overhead pushing than with most other movements.
I've noticed that, for me, if I do any exercise with a load while trying to get my arms in that vertical position (barbell rollouts, military press, and overhead squats....even though I've only tried them a few times) my spine doesn't seem to want to cooperate. What I think is going on is that I lack the flexibility in the shoulders to get into an optimal position for the shoulders to bear the load. So, the pressure gets transfered to my spine causing it to want to hyperextend. My anterior abs don't have the strength to combat the spinal extension.
It took me a while to figure this out. Some kind folks helped me to figure this out here on this thread. Overhead Squats; Thoracic Stability? I don't seem to have that much of an issue with resisting spinal flexion under load (squats and deadlifts) but can't resist extension very well. I first noticed it while doing barbell rollouts. I wanted to go as low as possible, but found that if I did go superlow that I couldn't seem to keep the spine straight.
I'm not sure what the cure is for my particular dysfunction, though I'm trying to work more on my shoulder flexibility and T-spine mobility. I should be doing more ab work, but haven't started to do so yet.
But, I agree. Seated overhead press sucks. I don't like them and they don't feel right.
What I think is going on is that I lack the flexibility in the shoulders to get into an optimal position for the shoulders to bear the load. So, the pressure gets transferred to my spine causing it to want to hyperextend. My anterior abs don't have the strength to combat the spinal extension.
Interesting..
I might indeed not have the shoulder flexibility I need..
I might indeed not have the shoulder flexibility I need..
Don't think I'm lacking in ab strength, though..
Yep, I always want to be careful to make it clear that this is my issue, and not a diagnosis. I don't have the experience to give anyone else advice. But, I can certainly share my experience. If your experience is the same then we can seek out the answer together. And if not, then thats perhaps one thing that you can rule out.
Do me a favour and check out the vid of me doing overhead presses on page 4 of this log, let me know what you think..
From my totally amateur opinion it looks like you're leaning too far back. It looks like you're leaning back to get your head out of the way instead of moving the bar around your head.
I've found with alot of overhead stuff, presses, swings, etc. that it helps to really squeeze the glutes and abs through the reps. See it that helps it to feel better.
Do me a favour and check out the vid of me doing overhead presses on page 4 of this log, let me know what you think..
I don't think you're too far off from what Rippitoe is trying to get too. Here's a pretty good video of him describing technique. One of the things that I don't do and will try in the future is the hip drive that he describes.
Oh, PS, I asked Alan Aragon about the plateau I've been experiencing and he agreed that eating at a deficit was a problem..
So it looks like while I work my way down to 190 lbs or whatever it takes to get me to 11% body fat I'm going to have to be content with lifting the same as I am now, and hoping I don't LOSE strength..
(at least I hope that's the conclusion I should have drawn from that!!)
re: milk while dieting. It goes down easy without making you feel full - so good if you are trying to cram in calories (like a skinny 18 yo trying to bulk) but not as good if you are hoping that your calories will also give you some satisfaction and fullness. You'll feel fuller if you eat the same calories of something with some bulk, that's all.
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