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I am still under the delusion that you can stay healthy if you never lift beyond near-perfect form. But I say this as someone who has been working out all his life and still only has a 3.5 plate deadlift.

I also stretch religiously, run, and hang on the pullup bar to decompress.

You made a very good note about army standards - they are actually pretty good at ensuring overall health. Especially if you go to SOF with the swimming requirements (Pararescue, SEALs). If someone has anything against the military, Iron Man standards are pretty much the same thing.

As a side note, I take glucosomine for joints. Jury is still out on it, but most doctors feel like it at least doesn't hurt.

edit: Another thing to worry about here is posture. If you are lardotic and you squat or OHP, you put way more pressure on your spine than someone with ideal posture. Contrary to popular belief, I don't believe lifting fixes this. At the very least, you have to worry about form way more.