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 4

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

  1. #31
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    Jun 2012
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Sunday, 10 October 2019.
    Sleep: not enough
    Supps: Creatine, fish oil, coffee, iron, b12.
    Weight: 221lbs

    Warm-up: bike, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x5Rx3S.
    Forgot I was up to 235 on these light days.

    BP: 45x5, 95x5, 135x5, 165x3, 185x2, 207x5Rx3S
    Quite challenging. First two sets' initial reps quite bouncy off chest, so overcorrected on 3rd set and wound up doing impromptu paused rep. I think a lot of this was because the hooks on this power rack suck and I have to shrug the weight past them just a bit, but also because LP is near the end.

    Chins 3Rx5S

    Curls 45x10, 55x8Rx3S

  2. #32
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    Jun 2012
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    Saturday, 12 October 2019.
    Sleep: 8hrs
    Supps: creatine, coffee, iron, b12
    Weight: 222lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 245x2, 275x2, 310x5Rx3S.
    First time I felt like I wouldn't be able to do more than one set. I figured I wouldn't go on if the first was so tough, because form would suck, but then I recalled a recent article about doing your 5's when you're not sure you'll be able to complete the next set. I therefore resolved to complete the next two sets, recorded the video and upon review, did not think the form was bad enough that completing them wasn't the right idea.

    OHP: 45x5, 65x5, 85x4, 95x2, 110x1, 130x5Rx3S.
    These were fine. Most didn't start with a dead stop, but rather used momentum from previous reps to ascend easily. I don't care, I've been "only a few months from 135" for 7 years, I just wanna put a plate on either side for a set of 5 already.

    DL:
    135x5, 185x3, 225x2, 275x2, 315x1, 345x5. 5 sec static hold on last rep.
    Good setup, back felt fine.
    Last edited by GHOSTWOLF; 10-22-2019 at 12:31 PM.

  3. #33
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    Jun 2012
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    Tuesday, 15 October 2019.
    Sleep: 8hrs
    Supps: creatine, coffee, b12
    Weight: 223lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 255x2, 285x2, 315x5Rx3S, 225x12. Got in some extra volume in preparation for 5 days off. I figured this would insulate me from any ill effects of a layoff to some extent.

    BP: 45x5, 95x5, 135x5, 160x2, 185x2, 210x5Rx3S, 200x5Rx2S. Same deal as for squats.

    Chins 4,4,3,3,1
    Last edited by GHOSTWOLF; 10-22-2019 at 12:30 PM.

  4. #34
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    Jun 2012
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    Tuesday, 22 October 2019.
    Week off, enough sleep to facilitate recovery
    Supps: None
    Weight: 223lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x2, 245x2, 275x2, 310x5Rx3S.
    These felt weak and shitty. A bit too much like good mornings.

    OHP: 45x5, 65x5, 85x3, 95x2, 115x2, 130x5Rx3S.
    A bit suckish here, too.

    DL: 135x5, 185x3, 225x2, 275x2, 315x1, 340x3Rx2S. 5 sec static hold on last rep.
    This week off from creatine seems to have been affecting energy stores. Lots of rest on this workout.
    Last edited by GHOSTWOLF; 10-27-2019 at 03:21 PM.

  5. #35
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    Jun 2012
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    Thursday, 24 October 2019.
    Sleep: 8hrs
    Supps: creatine, caffeine, b12
    Weight: 223lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5Rx2S, 95x5, 135x5, 185x3, 225x5Rx2S.
    Good thing I had this light day. Knees didn't like even 45lbs.

    BP: 45x5, 95x5, 135x5, 155x2, 185x2, 210x5Rx3S.
    Right shoulder felt weird, tried to externally rotate it mid-rep and completely lost tightness in upper back.

    Chins 4,4,4,3,2
    Last edited by GHOSTWOLF; 10-27-2019 at 03:21 PM.

  6. #36
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    Jun 2012
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    Sunday, 27 October 2019.
    Decent sleep
    Supps: Creatine
    Weight: 223lbs

    Warm-up: 1000m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 250x2, 275x2, 315x5Rx3S.
    Quite a struggle, form not great.

    OHP: 45x5, 65x5, 85x3, 95x2, 115x2, 132x5Rx3S.
    Slight neck pain, no trouble of missed reps.

    PC: 45x3, 65x3, 85x3, 105x3, 135x3, 160x3Rx5S.
    These all wound up on the shoulders(or neck), but I'm not familiar enough with the movement to know if I was doing an arm pull or having any other form issues.

  7. #37
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    Jun 2012
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    Thursday, 31 October 2019.
    Sleep: sufficient
    Supps: creatine, caffeine,
    Weight: 223lbs

    Warm-up: 5min elliptical, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 275x2, 320x5Rx3S. PR!
    First set decent form, 2nd set lost tightness in bottom, knees caved, lower back didn't feel great. 3rd set same problems, lower back felt worse. Couldn't flex lumbar spine without pain/discomfort. Pain/discomfort has continued as of this writing, the next morning.

    BP: 45x5, 95x5, 135x5, 160x2, 185x2, 212x5Rx3S. PR!
    Lower back pain while leaning back to get in position from sitting at end of bench. Shitty bench has uprights either too high or too low. Went with too high, lost upper back tightness as a result, had to position self excessively close to uprights to get over them and kept hitting them on the way up. These sets were tremendously difficult.

    Chins 4,4
    Curls
    Wanted to do DLs but back told me that's a shit idea.
    Last edited by GHOSTWOLF; 11-05-2019 at 12:45 PM.

  8. #38
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    Jun 2012
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    Sunday, 3 November 2019.
    7-8 hrs sleep
    Supps: Coffee, creatine
    Weight: 223lbs

    Warm-up: 500m row, shoulder stuff.

    BS: 45x5, 95x5, 135x5, 185x3, 225x5Rx2S
    Light weight, felt strong.

    OHP: 45x5, 65x5, 85x3, 95x2, 115x2, 135x4,4,1,4,4 PR
    This was supposed to be 3 sets of 5, didn't work out. Great shoulder pump, but back was in the uncomfortable nearly-hyperextended state in which injury is not far off. Should progress via 5 sets of 3 from now on. single rep was from shittyass power rack catching the weight, causing me to start over.

    DL: 135x5, 185x3, 225x2, 275x2, 315x1, 350x5.
    Since the recent Robert Santana DL article resonated with me, I tried to ensure I was not leaking power through the arm joints or through lack of proper breathing. Taking a huge breath before a set of 5 definitely seemed to have made the set feel stronger. The last 2 reps were more like singles following a set of triples, but I picked this weight up 5 times without lower back flexion so I call this a success.

  9. #39
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    Jun 2012
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    Tuesday, 5 November 2019.
    Sleep: 7 hrs
    Supps: creatine, caffeine,
    Weight: 224lbs

    Warm-up: 1km row, shoulder stuff

    BS: 45x5, 95x5, 135x5, 185x3, 225x2, 265x2, 295x2, 315x5, 340x1, 365x1 PR!, 385x0
    Realized the knee caving on 320 would not resolve itself without resetting at a weight I can move without knee caving and thereafter increasing weight. Slight knee caving on 5th rep, decided to fuck around and have fun. 340 was PR set 4 yrs ago, 365 was failed PR attempt weeks later. Never in the past 6 months of training have I had the feeling of getting stuck in a squat and having to push through. Usually what happens first is knee caving or lower back flexing. 365 was with good form despite the slowed-down feeling. 385 went up an inch from the hole.

    BP: 45x5, 95x5, 135x5, 160x2, 185x2, 200x1, 215x5PR!,4,3
    Gonna try to extend this LP with 3x3, maybe I can make it to 225 3x3 with that rep scheme.

    Chins 4,5,4,4,2
    Curls

  10. #40
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    Jun 2012
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    starting strength coach development program
    8 November 2019
    Shit sleep, no supps, weigh 224lbs, 1km row, shoulder stuff
    BS: 45x5x2, 95x5, 135x5, 185x3, 225x2, 275x2, 295x5, 320x5, 295x5
    Trying to change somewhat so middle set continues to progress and form doesn't breakdown

    OHP: 45x5x2, 65x5, 85x3, 95x3, 115x2, 135x5Rx3S. PR! I pushed my hips forward when the bar descended and used the stored energy to drive the bar up with a bounce each time, but I got it. Either 3Rx5S or 3x3 from now on.

    PC: 45x3, 65x3, 85x3, 105x3, 135x3, 160x2 . . .
    Fuck power cleans. Maybe properly-executed power cleans help drive the dead lift, but failing reps due to poor technique does fuck all. I'm gonna do lighter deads instead, because years of fucking this up has shown me I need a competent coach for these and I don't wanna pay for one. Additionally, the potential for fainting or headaches is less with deadlifts than power cleans for me.
    DL:185x3, 225x2, 275x2, 295x5Rx2S.
    Last edited by GHOSTWOLF; 11-10-2019 at 01:05 PM.

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