T Nation

Think Big - Road to a 550 lb Deadlift


That could be my problem. They always feel very tight when I do some sumo pulls. I definitely don’t have mobility in them that I prob should have. Every time I squat I roll them out but maybe that’s not enough? You just use ice locally or get in a bath?


This tight spot was way up, higher than I could get to with a roller. Like right up near my leg meets pelvis. It was bothering me for 2 weeks, but I couldn’t find/identify the problem for awhile.

Friggin’ sumo got me too. Light day made it tight. Then more sumo with already tight adductors made it worse.

I’m kind of a puss so I just put some ice packs on/around and layed on the couch.


That’s funny (not really) that you mention it but that’s exactly where mine gets tight too. It makes walking even hard lol. It hasn’t been as bad recently but I haven’t been doing a whole lot of volume. Wonder if there’s an easy way to stretch out that spot. I’ve honestly never iced anything before.


You gotta strap that ice on like Kobe, homie!


:joy: I may give it a shot this weekend if I can find some time to sit and chill


When do you usually throw on the belt? Do you use the belts for the 5x5 sessions?



I usually belt up for all my deadlifts only bc I squat before. Makes no sense to me to take off but I usually loosen up one notch. If it were a deadlift only session I belt up at 365. But yes I used it on the 5x5 and will prob use it through y’all sets of the program. I’ve never seen issues not wearing it either. I’ve pulled 455 beltless it just feels better and I can brace better with it on.

On another note got my 20, 10, 5, and 2.5 kg plates in. These things are super nice. I’m actually scared to use them as they look so nice in their unused condition lol


June 16 2016

AM Session
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
335 x 1
360 x 1
410 x fail (wraps)

Sharted in the hole on 410

PM Session

135 x 1
225 x 1
275 x 1
315 x 1
360 x 3 x 5 sets

135 x 3
145 x 3
155 x 3
165 x 3
185 x 3
210 x 5 (paused all but last rep)
185 x 12

Bench top set

Deadlift top set


Luckily you have your own gym. That’s like one of my worst fears in the gym :stuck_out_tongue:


I knew I shouldn’t have taken a protein shake with the questionable milk we had in the fridge lol. Was planning on deadlifting after but that didn’t happen. :joy::joy:


Father’s Day 2018

AM pump session

Double pause close grip bench
135 x 6
145 x 6
155 x 6 x 3 sets

Hammer Curls
4 x 8 @ 40lb

Overhead EZ Ext
3 x 20 @ 75 lb

DB curls pausing at middle for 5 sec
4 x 10 @ 20lb

Ab roller 3 x 8


June 19 2018

AM session

Rolled out adductors and IT pretty good

135 x 3
185 x 3
225 x 3
295 x 3 x 5 sets

GHR - 3x8

Ab roller - 3x8

Top set:


Summer solstice 2018

Bench (touch and go)
135 x 2
155 x 2
165 x 2
185 x 1
210 x 1
245 x 1
270 x fail

Paused Speed Bench (30 sec rest)
175 x doubles x 6 sets

DB Bench (3/1/0 tempo)
70 x 18 reps

Band pushdown
1 x 50

So my bench still sucks lol, I feel like if I was a bit more rested and had a large meal prior to attempting this I think I could get it. 245 moves like butter so I figured what the heck. On another note, my left patellar tendon feels a little sore and overworked. Gonna take the weekend off as far as squats go.

Fail vid:


Yep, I’m pretty sure I’ve got tendonitis or some sort of overuse injury. Woke up twice last night to a burning sensation in my left knee cap area. Gonna hold off this weekend and ice it up and see how it feels in a week. May drop to 80% of prescribed weights and take a wider stance to see if that alleviates the pain.


So, about 3 years ago I battled knee tendonitis for a long year. It was a bitch. One piece of advice: do explore ways to continue squatting, but be mindful of how your changes are affecting you…i.e.

I did the exact same thing you’re considering, widen stance. Guess what happened next? Yep, hip issues.
Who knows if that was entirely the culprit, but I feel much better now with a hip width or a hair narrower stance.

The biggest thing you can do at this point, if it is truly knee tendonitis is a big load drop and completely change up your leg exercises to get variety and calm the pattern overuse. Tendonitis can turn into this really shitty nightmare, that just won’t go away, unless you give the tissues a chance to calm down.


Oh and, bench press is a bitch!!! Gain 10lbs bodyweight and your bench will go up 25lbs. That’s how you move your bench press, not actually train it :joy:


Thanks for the tips man, I’m hoping this is something acute and goes away with rest. It was just strange being woken up by my knee burning and it’s not usually the knee that gives me aches. But I didn’t hit squats today as usual. The pain and irritation has almost completely subsided, I may go back in next weekend with some light squats and dumbbell lunges to see how it feels.


June 23 2018

Superset Bench and deadlift

225 x 1
275 x 1
315 x 1
365 x 1
390 x 5 singles
315 x 15

135 x 1
155 x 1
175 x 1
185 x 1
210 x 1
225 x 1
245 x 1
270 x 1 (holy grinder)
225 x 5
225 x 5

Bench grinder: pleased that I hit this technically I guess it’s a touch and go PR


June 26 2018

AM Session

Bench (TNG, w/ 8 band face pulls between sets)
135 x 5
155 x 5
175 x 5
190 x 5 x 5 sets

Band Pushdown
2 x 50

3 x 30


Gonna give Squats a whirl in the morning if I get some decent rest tonight. My knee is feeling better