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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    • wichita falls texas march 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
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    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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    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.

  6. #16
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    Jun 2012
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    Monday, 19 August 2019.
    Sleep: 7+hrs
    Supps: Whey, creatine, fish oil, coffee.
    Weight: 218lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 265x5Rx3S.
    Felt weak, uncontrolled, poor form. No knee discomfort until car ride home.

    BP: 45x5, 95x5, 135x5, 155x2, 175x2, 197x5Rx3S.
    No complaints.

    DL: 135x5, 185x3, 225x2, 275x2, 327x4.
    4th rep had lumbar spine in flexion excessively, I could tell the 5th would be ugly. \_(ツ)_/ Who would have guessed reducing DL volume by a third and replacing the middle of the week workout with chins and curls would yield less progress than intended? Next workout shall be 325x5 to avoid being stuck.

  7. #17
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    Jun 2012
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    Friday, 23 August 2019.
    Sleep: 8hrs. Extra recovery from additional day off was beneficial.
    Supps: Coffee
    Weight: 220lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 270x5Rx3S.
    Slight knee caving again, tried focusing on keeping knees out but had to divert mental attention to trying to stop farting (unsuccessfully). There was a woman doing rack pulls near me, who luckily was wearing headphones because got dam.

    OHP: 45x5, 65x5, 85x4, 95x2, 105x2, 122x5Rx3S.
    Form felt solid. Resets each rep to minimize momentum/bounce assisting the movement. Frequent problem of headaches distracting me from proper execution of movement was present but manageable.

    DL: 135x5, 185x3, 225x2, 275x2, 325x5.
    Setting back on work set was HARD but achievable. Felt it necessary to switch to mixed grip on the last rep, due to fingers on nondominant hand unlocking a bit on rep #4. Trained grip with a static hold at the top. Might be useful to begin using my COC # 1.5 for grip strength.

  8. #18
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    Jun 2012
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    Sunday, 25 August 2019.
    Sleep: 8+hrs
    Supps: Creatine, coffee.
    Weight: 219lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 275x5Rx3S.
    These felt fine.


    BP: 45x5, 95x5, 135x5, 155x2, 175x2, 185x1, 200x5Rx3S.
    Liked the intensity, elbow felt on the wrong side of the bar, right triceps hurt a bit, tried fixing this with a focus on external shoulder rotation. Third set had shit form, first rep went back down initially, but went up fine. No feeling of "might not finish these 5."


    Back extensions
    10Rx3S
    Yup.

    Chins 4, 4, 3, 2, sets to failure.
    Trying to increase rep max for a set. BWx10 would be nice.

    Curls 70x7,5, 45x10

  9. #19
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    Jun 2012
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    Tuesday, 27 August 2019.
    Sleep: 7hrs.
    Supps: May have forgotten to take these.
    Weight: 219lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 280x5Rx3S.
    One rep made my knee feel uncomfortable. Tough but doable.

    OHP: 45x5, 65x5, 85x4, 95x2, 105x2, 125x5Rx3S. PR!
    Last rep of first set was a grinder, knew subsequent reps would not rise with good form. Bounced a lot of sets 2 & 3 at the bottom of the ROM, but even with such form in the past I never handled this weight, so this I consider a win.

    DL: 135x5, 185x3, 225x2, 275x2, 330x4.
    Didn't feel as if my spine was set properly, figured I'd hurt my back completing rep #5. Took slack out then bailed. Gonna reset @ 300lbs and probably introduce power cleans to help drive the DL.

  10. #20
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    Jun 2012
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    starting strength coach development program
    Sunday, 1 September 2019.
    Sleep: Decent
    Supps: Inconsistent
    Weight: 219lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 285x5,2, 225x10
    Felt an unusual, possibly injury-related sensation in abs on second rep of set #2. Seeing as how the rack had no safeties, I chickened out, racked it, and tried getting the same remaining volume at a lighter weight. Will repeat this weight soon.

    BP: 45x5, 95x5, 135x5, 155x2, 175x2, 185x1, 202x5Rx3S.
    Felt these in the joints and non-muscular tissue significantly. Imagining pulling down the bar during eccentric portion of reps was a good cue.

    DL: Didn't have chalk today, wasn't feeling great, stopped after BP.

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