Wanna DL 500lbs, I hate OHP, my knee is injured: My attempt at consistency Wanna DL 500lbs, I hate OHP, my knee is injured: My attempt at consistency - Page 2

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Thread: Wanna DL 500lbs, I hate OHP, my knee is injured: My attempt at consistency

  1. #11
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    Jun 2012
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    56

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    • phoenix arizona seminar date
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    dschmale,
    That's the plan, weekly deadlifting once novice gains dry up. I've tried 3Sx5R on the press for years, but can't attribute its lack progress to anything but lack of consistency at this point. Benching seems to be the main driver for it. Thanks for the encouragement.

    zft, my thoughts exactly.

  2. #12
    Join Date
    Jun 2012
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    Saturday, 10 August 2019.
    Sleep: 7.5hrs
    Supps: Whey, creatine, fish oil, b12, coffee, beano.

    Warm-up: Elliptical, shoulder stuff, around the world.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 240x5Rx3S.
    These felt fine, knee was wrapped, slight knee caving near the end, but no pain.

    BP: 45x5, 95x5, 135x5, 155x2, 175x2, 192x5Rx3S.
    Form sucked on the second set, wound up doing a paused fifth rep trying to adjust, it went up fine. Third set felt so good that I felt a temptation to get greedy and increase weight 5lbs next workout, but this is usually where I begin stalling in an NLP.

    DL: 135x5, 185x3, 225x2, 275x2, 310x5
    Setup was shit, definitely not gonna go for 315 on Monday. Maybe power cleans.

    DB Curls 25# each hand 8 reps each side x2 sets,
    BB Curls 65#x7 reps.

    Residual knee pain this afternoon. Will treat with beers.

  3. #13
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    Jun 2012
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    Monday, 12 August 2019.
    Sleep: 7.5hrs
    Supps: Whey, creatine, fish oil, b12, coffee.
    Weight: 216lbs
    Warm-up: 1000m row, shoulder stuff, around the world.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x5Rx3S.
    Major pump in the spinal erectors, weight went up fine.

    OHP: 45x5, 65x5, 85x3, 105x2, 117x5Rx3S, 122x3.
    These felt great, definitely a struggle but weight went up successfully. Coffee just prior to lifting seemed to help. Decided to get while the gettin's good and add on some extra weight for additional volume. Next workout @ 120 will possibly determine if that was a bad idea.

  4. #14
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    Jun 2012
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    56

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    Thursday, 15 August 2019.
    Sleep: 8ish hrs
    Supps: Whey, creatine, fish oil, b12, coffee.
    Weight:215lbs

    Warm-up: 100m row, shoulder stuff, around the world.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 255x5Rx3S.
    Form was inconsistent but not dangerous, knee felt fine. Knee sleeve used for stability. Felt like I'd be a bitch to not do a 10lb jump given how easy this weight once was.

    BP: 45x5, 95x5, 135x6, 155x2, 175x2, 195x5Rx3S.
    8 hrs of sleep was just what I needed. These were super easy.

    DL: 135x2,4, 185x3, 225x2, 275x2, 320x5
    After 2 reps, inwardly-rotated shoulder was in sharp pain, walked around for a bit then completed workout with externally-rotated shoulders. With how strong I felt on the other exercises, knowing recovery was likely the cause, I increased the weight past the planned 315 to 320lbs. These felt okay, lumbar spine could have used a bit more extension.

  5. #15
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    Jun 2012
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    Saturday, 17 August 2019.
    Sleep: 8hrs
    Supps: Whey, creatine, fish oil, coffee (3 cups preworkout).
    Weight: 218lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 260x5Rx3S.
    Forgot the knee sleeve, slight discomfort, lack of proprioceptive feedback from knee sleeve resulted in unnecessary depth and possibly slight knee caving.

    OHP: 45x5, 65x5, 85x3, 95x2, 105x2, 120x5Rx3S.
    These went up QUICK and easy. Most likely because my form turned from Press 3.0 to Press 2.0. I didn't care. I've never had a press workout this easy above 115lbs. Weight may have struggled to ascend if I had reset from a dead stop between reps, and that may have been a better training stimulus than what I wound up doing. Whatever, felt great.

    Chins: 3Rx5S, 3m rest in between, followed by 8 curls @ 65lbs then 6 curls same weight.
    These felt explosive, each rep was less high at the top than the last.

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