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 3

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

  1. #21
    Join Date
    Jun 2012
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    • phoenix arizona seminar date
    • texas seminar date
    Thursday, 5 September 2019.
    Sleep: not enough
    Supps: creatine and fish oil, from today on it'll also be ibuprofen 800mg 3x/day
    Weight: 223lbs

    Warm-up: 600m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 255x2, 285x5Rx3S.
    Felt so strong, form a bit wonky. Lost knee sleeve.

    OHP: 45x5, 65x5, 85x4, 95x2, 110x1, 127x5Rx3S. PR!
    Fuck yea PR

    DL: 135x5, 185x3, 225x2, 275x2, 300x5. 5 sec static hold on last rep.
    Did these with few breaths between reps, only enough time to reset. Felt good.

    Despite not working out in 4 days, progressed fine. Probably has something to do with working out right after going to a buffet and recovery. It'd be best not to make regular this interval.
    Knee feels inflamed; ibuprofen might help. Time will tell.
    Last edited by GHOSTWOLF; 09-05-2019 at 02:07 PM.

  2. #22
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    Jun 2012
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    Saturday, 7 September 2019.
    Sleep: 8+hrs
    Supps: Creatine, fish oil, ibuprofen, coffee, iron, b12.
    Weight: 221lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 265x2, 290x5Rx3S.
    Sore warmup, 225 felt great so instead of doing a light day as I considered, pressed on. 295 on Monday is gonna be a motherfucker.

    BP: 45x5, 95x5, 135x3, 160x2, 180x2, 205x1 . . .
    Unusual pain in right triceps or right medial deltoid maybe, felt this would be too distracting/injury-producing to complete the intended 5Rx3S. Tried to figure out what was going on by pressing light weight with dumbbells, felt nothing, reckoned I shot my chances of successful work set completion, so I decided to go for a PR single, never having pressed 2 plates.
    225x1, PR! 235x1 PR!

    Back extensions w/25lbs 10Rx3S

    Chins 3Rx3S

  3. #23
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    Jun 2012
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    Monday, 9 September 2019.
    Sleep: not enough
    Supps: Whey, creatine, ibuprofen, fish oil, iron, b12, caffeine.
    Weight: 222lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 255x2, 295x5Rx3S.
    Sets 1 & 2 felt strong, maybe a bit high. Warmed up thoroughly with BW squats a bit, because right knee has been hurting somewhat, feeling inflamed. Ironically, on the second rep of set three, my non-sleeved knee, the one that felt fine all day, is the one that screamed in pain. Was able to complete the set without any more, but it seems to be a muscular injury.

    OHP: 45x5, 65x5, 85x4, 95x2, 110x1, 130x5 (PR!) form was shit, spine was not a fan of what I was doing. Followed this with 3Rx2S with better form. 3x3 from here until LP ends.

    DL: 135x5, 185x3, 225x2, 275x2, 310x5. 5 sec static hold on last rep.
    Minimal intra-rep dickin' around/reset/resting. Everything in me wanted to just do 315 but I can't allow myself to get stuck again.
    Last edited by GHOSTWOLF; 09-22-2019 at 05:48 AM.

  4. #24
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    Jun 2012
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    Monday, 23 September 2019.
    Sleep: enough for recovery given downtime
    Supps: Creatine, iron, fish oil, b12.
    Weight: 218lbs

    Went on vacation, saw cool shit, detrained a bit. Following the advice promulgated here, A question after returning from 2 weeks holiday
    repeated weight for "2 workouts" -ish.


    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 265x2, 285x5Rx3S.
    Knee, certainly having cleared any residual inflammation and recovered well after 2 weeks off, was in pain from the first rep of warm up. This decreased as warm up went on, but this is a great indication the PT was incorrect.
    Completed all reps, but reps were good morning-like.

    OHP: 45x5, 65x5, 85x4, 95x2, 105x2, 115x2, 125x5,5,3, 135x1. (PR!) Never moved 1 plate before, excited but these reps were shit. Will repeat weight next time.

    DL: 135x5, 185x3, 225x2, 275x2, 310x5. 5 sec static hold on last rep. Reps felt okay.

  5. #25
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    Jun 2012
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    Wednesday, 25 September 2019.
    Sleep: 6hrs
    Supps: Creatine, fish oil, ibuprofen, coffee, iron, b12.
    Weight: 219lbs

    Warm-up: 500m row, shoulder stuff.

    BS: Light day 45x5, 95x5, 135x5, 185x3, 225x2, 245x5Rx3S
    These felt good.

    BP: 45x5, 95x5, 135x5, 170x2, 200x5Rx3S
    Grinders on 5th reps of latter sets, to be expected.

    DL: 135x5, 185x3, 225x2, 275x2, 320x5. 5 sec static hold on last rep.
    Whoops, meant to do power cleans.
    Last edited by GHOSTWOLF; 09-25-2019 at 11:16 AM.

  6. #26
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    Jun 2012
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    Friday, 27 September 2019.
    Sleep: 8+hours
    Supps: Creatine, iron, fish oil, b12.
    Weight: 219lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 245x2, 275x2, 290x5Rx3S.
    These felt strong, but knees caved somewhat.

    OHP: 45x5, 65x5, 85x(1, then fainting sensation, then 3 more reps), 95x2, 105x2, 115x2, 125x5Rx3S.
    Back felt fine, these felt strong.
    Last edited by GHOSTWOLF; 09-30-2019 at 09:55 AM.

  7. #27
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    Jun 2012
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    Monday, 30 September 2019.
    Sleep: 7 hours
    Supps: Creatine, fish oil, coffee, iron, b12.
    Weight: 219lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 245x2, 275x2, 295x5Rx3S.
    Felt strong.

    BP: 45x5, 95x5, 135x5, 155x2, 185x1, 202x5Rx3S
    Felt suuuper easy. 205 should not be too much of a challenge. Felt easy enough that I considered increasing weigh to 205 for the latter sets but decided against it.

    DL: 135x5, 185x3, 225x2, 275x2, 315x1, 330x5. 5 sec static hold on last rep. Widened stance, kept with it because the deadlifts felt GREAT.
    After work set, which felt pretty decent, experienced neck pain on rear right side, which continues now hours later. On the drive home, experienced scintillating scotoma which expanded from my left peripheral vision quickly enough that I worried I wouldn't be able to make it home. I think this may be related to the fainting sensation after setting down 315, which caused me to have to crouch, or more likely the neck pain.

  8. #28
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    Jun 2012
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    Wednesday, 2 October 2019.
    Sleep: 7 hours
    Supps: Creatine, fish oil, caffeine, iron, b12.
    Weight: 221lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 235x5Rx2S.
    These felt strong.

    OHP: 45x5, 65x5, 85x3, 95x2, 105x2, 115x1, 127x5Rx3S.
    No stop at the top, or bottom most of the time. It was very evident how much easier pushing the hips forward with locked knees made the movement, especially with a rhythm from the last rep.

    PC:
    Jumping with fully-extended elbows drill resulted in charlie horse in right triceps, ouch.
    45x3, 65x3, 95x3, 125x3, 135x3, 155x3Rx5S. Some of these were shit form, most of them were likely poor form.

    Curls 45x8Rx3S, significant headache after these. Too much neck muscle activation?

  9. #29
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    Jun 2012
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    Sunday, 5 October 2019.
    Sleep: much
    Supps: Creatine, fish oil, coffee, iron, b12.
    Weight: 220lbs

    Warm-up: 1 mile bike, shoulder stuff.

    BS:
    45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 245x2, 275x2, 300x5Rx3S.
    Felt strong.

    OHP: 45x5, 65x5, OH WAIT I WAS S'POSED TO BENCH
    BP: 95x5, 135x5, 155x3, 175x2, 190x1, 205x5Rx3S
    These all ascended fine.

    DL: 135x5, 185x3, 225x2, 275x2(shit reps, flexed lumbar spine), 315x1, 335x5. 5 sec static hold on last rep.
    More lumbar flexion than I'd like despite gripping the bar as hard as I can and really trying to keep the chest up from the get go. Should switch to DL chins PC chins DL programming, but I'd feel bad about BS creeping up on DL due to the DL infrequency.

  10. #30
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    Jun 2012
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    starting strength nutrition camp
    Tuesday, 8 October 2019.
    Sleep: 7 hours
    Supps: Creatine, fish oil, caffeine, iron, b12.
    Weight: 221lbs

    Warm-up: 1000m row, shoulder stuff.

    BS:
    45x5, 95x5, 135x5, 185x3, 225x2, 245x2, 275x2, 305x5Rx3S.
    These did not feel strong. Knees caved significantly on last set with slow bar path. Knees didn't really feel good throughout workout. Form breakdown, must consider different programming due to reaching end of novice LP. Doing heavy light heavy, gotta do some reading to see if TM is warranted. I'd really like to finish the LP on 315x5x3, but maybe I'll switch to backoff sets.

    OHP: 45x5, 65x5, 85x4, 95x2, 115x2, 132x4,3,3
    FUCK! 5lb jump instead of 3lb. I think this made a significant difference. I was sure I was gonna do 3x3 from here on out but now I'm not sure what it'll be. Should've checked the log before planning this session. Next time: 130x5x3. Shit.

    Back extensions 10x3

    Chins 3Rx5S

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