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

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

  1. #1
    Join Date
    Jun 2012

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

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    Background info: I discovered SS when I was 17, 8 years ago. I have wanted to deadlift 500lbs since then. I have not been able to achieve this, due to inconsistency. Closest I have come is DL 365x5, just before I injured my right knee playing soccer on October 11th, 2018. Squatting just the bar an hour later felt like an icepick stabbing my knee. Some kind of non-muscular tissue was injured.
    I have never been able to consistently increase weight lifted on the overhead press. Bad form is probably the reason.
    Weights will be in pounds.

    29 July 2019:
    Height: 6'0.
    Age: 25.
    Weight: 215lbs
    Prev night's sleep: 5hrs, (have a baby.)
    Row 500m every training session, favorite warm up.
    Supplements: Creatine, fish oil, b12 sometimes, whey (26 grams-ish) nightly, coffee often. Today's coffee all hit me at once while I was rowing, had to find a toilet after 25 meters.

    Warm up: progressively increasing weight while decreasing reps on each exercise shall hereby be abbreviated WU, unless otherwise noted.

    BS: WU, 190x5, 200x5x3 (weightxrepsxsets) [meant to load 200lbs initially, messed up with 190lbs.]
    Knee still hurts from October of last year! I must use knee wraps, anti-inflammatory drugs and exemplary form to ensure this doesn't get worse and that I can train around it!
    OHP: WU, 115: 5,4, 135x0, 115x5. Leanback not excessive. It seems the feeling of lightness relative to the 135lbs worked.
    DL: WU, 275x5. Felt good.
    Preacher curls: WU, EZ curl bar + 20lbs x 8 x 2. <- for the wife and ego.

  2. #2
    Join Date
    Jan 2018


    I would think you'd want to deadlift more (more sets, reps, etc) than squat ..... if the 1/4 ton deadlift is important to you.

    Maybe do the bare minimum squatting, because your knee is injured anyways.
    maybe just ramp up to a top set of 5 (med.effort)

    And deadlift 3x5... 3x / week at moderate weights. Throw in a heavy set once a week.

  3. #3
    Join Date
    Jun 2012


    ^Perhaps. I might wanna do a light thing on Wednesdays to get a break and work toward a quick 1000m sprint, there's a cool military award I'd get if I were to reduce my 1000m time.

    Thursday, 1 August, 2019.
    General warm-up: Couldn't find an available rowing machine, so warmed up with 20 wall ball throws for full-body stimulus, later felt this may have been insufficient.
    Sleep: 6.5 hours.
    Supps: Creatine, coffee, b12, whey.

    BS: 45x5, 95x5, 135x5, 185x3, felt heavy, 215lbsx3Sx5R (setsxreps), felt knee pain throughout work sets, rested 4-5min between each. Focused on form, but will maintain weight on next workout to ensure I don't let pain get out of hand.

    BP: Barx5, 95x5, 135x5, 155x3, 175x2, 190x(5,4), 185x5. Could tell 190 wouldn't be repeated on a third set successfully. Might've psyched myself out by not benching in a power rack, and without a spotter. Will repeat 185x3sx5r to ensure proper form and remain unstuck.

    DL: 135x5, 185x3, 225x2, 255x2, 285x5 (this work set felt like my back was not sufficiently in throacic extension, will repeat this weight next time. Damn it.

  4. #4
    Join Date
    Jun 2012


    Saturday, 3 August 2019.
    Sleep: 6.5hrs
    Supps: Whey, creatine, fish oil, b12, coffee.
    Weight: 214lbs
    Warm-up: Forgot my knee wrap so I decided to increase the length of the warm-up. 1000m rowed in 4:35.
    BS: 45x5, 95x5, 135x5, 185x3, 205x5, (fuck, meant to load 215lbs.) 215x5Rx3S.
    The 205lbs hurt my knee. Some proprioceptive feedback may have helped. The extra rowing seems to have done the trick, however. I felt strong on these and my knee didn't hurt if I focused on keeping it in position not to hurt. The angle created by my toes (hips at vertex) seems to be much closer to 90º than 45º. This is mostly a work around for my knee pain. I don't care if it's not the most efficient way to squat if it allows me to continually increase the weight without pain.

    OHP: 45x5, 65x5, 85x5, 95x3, 115x1, 135x0 (so work sets feel relatively-light) 115x5Rx3S
    Despite getting each repetition, there was a bit of back rounding on one or two of them. I shall increase next OHP workout to 117lbs and see how it goes.

    DL: 135x5, 185x3, 225x2, 255x2, 285x5
    I'll soon be reducing the frequency of these to 2x/wk or once every other workout, maybe introducing power cleans or sprinting. These felt much better than last time.

  5. #5
    Join Date
    Jun 2012


    Monday 5 August 2019
    Sleep: No greater than 6.5 hrs
    Supps: Whey, Creatine, coffee, fish oil
    Weight: 213lbs.
    Warm-up: 1000m row, broomstick bullshit

    BS: 45x5, 95x5, 135x5, 185x3, 225x5Rx3S.
    No knee pain! Just a little discomfort. I don't like how far my legs are out, but the toes are angled out correspondingly so the knees feel good. This really lets me feel pushing the knees apart.

    BP: 45x5, 95x5, 115x5, 135x3, 155x2, 175x2, 190x5Rx3S.
    These felt totally solid. Thankfully, I forgot to repeat work sets at 185.

    DL: 135x5, 185x3, 225x5, 275x1, 295x5.
    Big breaths, bar close to shins. These felt fine.

    Preacher curls: Ez curl barx5, 20lbs addedx8, ten more pounds added x8,4.

    Starting to feel really good about getting back into this.

  6. #6
    Join Date
    Jun 2012


    Thursday 8 August 2019
    Sleep: 5 hrs, 6 hrs the next night, nap in the afternoon.
    Supps: Whey, creatine, fish oil, coffee
    Weight: lbs
    Warm-up: 1000m row, broomstick, shoulder plate rotations/"around the world"

    BS: 45X5, 95X5, 135X5, 185X3, 235X3SX5R
    Shoulders felt inadequately warmed up initially, slight knee discomfort.

    OHP: 45x5, 65x5, 85x4, 105x2, 117x 5,5,4 Missed rep!
    Significant, distracting headache as early as the warm ups. Definitely exercise-induced, I've felt these before, might be related to the neck muscles? Will repeat weight next time, due to missed rep.

    135x5, 185x3, 225x2, 275x2, 305x5.
    Lots of breaths in between these. Still deciding on whether to DL 310lbs on Saturday or wait until Monday. These felt difficult but the form was good.

  7. #7
    Join Date
    Jul 2017


    What has the doc said about your knee?

  8. #8
    Join Date
    Jun 2012


    I'm military so RICE method and ibuprofen. I haven't returned to the doc about it since October 2018. Will return if it gets worse.

  9. #9


    Personal opinion here.
    I got my strongest deadlifting one top set a week and getting my squat numbers up. I still think it’s the way to go once you’ve established a good base. You seem like a good candidate for a boring LP, maybe with a rep set to spice it up a bit. That having been said, (again, personal experience here, not a prescription by any means) my press responded wonderfully to lots of singles and doubles. Really forces you to lock in and, unlike other compound movements, you can press heavy pretty frequently without taxing yourself.

    Good luck man. You’ve definitely got one thing figured out: consistency is key. Keep up the log and the stay in the fight. I hope your knee heals well.

  10. #10
    Join Date
    Mar 2019


    starting strength coach development program
    Quote Originally Posted by dschmale View Post
    Personal opinion here.
    I got my strongest deadlifting one top set a week and getting my squat numbers up.
    Same, got to 525 lbs x 5 like that. Just one top set, once a week, nothing else. Went up 5.5 lbs each week. I'm similar in age/weight/height to OP, so maybe that'll work after he exhausts his novice gains. Why do more when you can do less?

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