Press 115x8,8,7
Cgbp 135x8, 145x8,8,7
Skullcrusher ezcurl +30s 8,8,8,7
Full range db lateral 12sx10,10,8,8
Cheat curls 95x6x3
Db curls 25sx11,8,6

That's what I'm talking about

Snatch pull 175x3x5
Squat 275x3,2 245x5x2 not down
Fs 200x5x3
Bulgarian ss 35sx8x3

Squats were belted, supposed to be 265x5x3. Either the snatch pulls took a lot outta me or I needed a deload, probably both. That's one thing I need to ask my coach about. Why no scheduled deloads. Obv he always says drop the weight if you can't get it but still.

Happy with front squats at least, form was locked on

press 130x2x6, maybe7?
pp 155x5x3
full range db laterals 15sx8x4
back ext 65x8x4
hanging leg raises

Traps were fried from yesterday, I accidently did about 95% instead of the prescribed 85. Today was pretty easy though

Dl 300x5x3
Rack pull 325x4, 275x5, 295x5
pendlay 190x8x2, 185x8, bent row 185xdont remember
pullups 8,8,5,3

Dls were hard and form was prob compromised a bit. Rack pulls i legit have no idea what im doing lol. Pendlays were slow so i lightened the weight a bit. Whatever.

Press 115x8x3
Cgbp 155x6x4
Skullcrusher ez curl +37.5s x8,6 35sx7,7
Full range laterals 12sx10x4
Curls 30sx8,8,7 25sx7

Nothing special. Finally hit 115x8x3 again, no belt pretty short rest

Squat 265x5x3 last time was 265 also I just typoed
Fs 205x5x3
Snatch pull 160x3x5
Dbss 40sx8x2, 35sx8r/6l

Happy enough with everything. I decided I needed to not do snatch pulls first so I don't fatigue my lousy back. Also dropped the weight on snatch pulls to a proper %. I got some input that I was leaning too far forward on my dbss before my last set. Def felt way better when I changed my form

Press 135x2x5
Pp 165x4x3
Standing arnold press 45sx6x4
Db laterals 15x8x4 ss w
Back ext +65x9x4 ss w
Hanging leg raises 10x4

Really good session. Push presses especially were cake. I decided to do arnold press instead of klokovs. Not sure if its a good substitute but I saw oak doing them so I chose them. Im hoping the unilateral plus rotation will be good for shoulder health idk

Are you a bodybuilder now? You haven't oly'd in ages.

All part of the process. Strength>>> anything else

Strength and working shoulders

I've been wanting to oly for such a long time already but been struggling with rotator cuff issues for half a year now. I wanna jerk and snatch goddamnit!

Interesting btw, I always thought for oly technique >>> anything else. Care to write a few lines about your thought?

I was lucky to figure out what was bothering my shoulder and stop doing it. Feeling anywhere from 90-98% these days and getting better, knock on wood.

As far as strength vs technique, its pretty simple really. Right now my lifts are hard capped by my strength levels. If you are literally god of wl technique you will still only clean your max front squat. Before this most recent training cycle I could only front squat 262. Not gonna cut it.

The reason im on this bodybuilding program, as you call it, is sustainability and distance out from an important comp. I need to make maximum long term gains while avoiding injury and have plenty of time to regain my technique and specificity of strength losses when the time comes. Smolov or Bulgarian would get my squat up faster but would inevitably lead to burnout or injury.

For someone like you or btm the equation changes bc you're strength outstrips your technique

Dl 310x5x2
rack pull 325x5x2, 315x3
rows 185
pullups ss w back ext

Accessory work is going down. Rack pulls can smd. We're supposed to be up to our dl weight +80lbs and I feel like I can barely do +15 at this point. Dls felt better than last week but not as good as the last videos i posted. I feel like some back movement is going on. Any feedback would be cool.

Press 120x8,7,7
Cgbp 160x5,165x5x3
Standing arnold 45sx8,8,5
Skullcrusher ez curl +35x7x3, +30x8
Side and rear laterals 15s
Curls

I feel like I look kinda not that small with a pump these days

Squat 275x5,4
Fs 210x5x2
Snatch pulls 165x3x4
reverse hypers

Didn't fail the squat just racked after a super grinder on rep 4. Fs were hard but manageable. Was dead after this. Pulls were poor and then I just mailed out with some reverse hypers bc lower back was dead.

I think I have a serious problem of my lower back always being too tired to significantly load or even do hamstring accessories

Also squat and dl 1rms from when I started the year are now officially 5rms

Das good mang, das real good!

Press 140f, 137.2x2x3,f
pp 180x3x4
standing arnold 50sx6x3
laterals 4x ss w
hanging leg raises ssw
ab wheel

Misloaded one side of the bar on push press with a 15 instead of a 10 and still made it jesus. It was hard though. I am profound, although in my defense 15s look almost exactly the same as 10 lb bumpers and shouldnt exist. Shoulder was feeling not great.

dl 320x3x3
rack pull 330x5,4 315x5
bb rows 165x8, 175x8,8,10
pullups 755

Dls i think i improved my form in terms of what I actively tried to do during the lift but back got pretty loose/rounded it seemed. Idk if Im overreacting or what. Most people in my gym would prob say yes they look fine but idk about yall.

Dl vids incoming but my youtube app has gone to **** so wo knows how long the upload will take. I ave recently been having to upload with google drive and transfer from there to youtube, bulllll****

first 2 sets

Press 120x8,8,7
Cgbp 170x5x4
Db shoulder press 50sx8,8,5
Db skullcrusher 25sx8x3, 20sx8
Lateral raises 20sx8, 15sx8x3
Curls ss w
Bar weighted crunches

The 105 was doing clean+2 jerks today. He did 385 and almost 395 after balking his first dip and drive on jerk 2. I would literally snap my spine just trying to front rack that

vid is private

Fixd

The rounding you're concerned about isnt terrible, but its not optimal, and rounding the low back like that can cause disc issues.

Two things:

- Focus on making your core as solid as a block of cement the whole time the weight is off the floor. If you do that correctly, that will take care of the rounding. If the weight is too heavy for you to do that, you need to get your core stronger.

- You're not really locking out at the top. You're pulling back, and once your torso is upright, you immediately put the weight back down. Instead, focus on standing tall at the top (not back) and squeeze your glutes as hard as you can. Pretend you're trying to bend a nickle between your cheeks. Hold the lockout for a few seconds on the last rep of every set to reinforce this motor pattern. Your knees and hips should be locked out and you'll feel your glutes working hard when you do this right.

Doing DLs this way (strengthening your core & glutes) will carry over to Olympic lifting in a big way.

Flex your quads on lockout too, as your knees are a bit soft like Cha says.

I think you're starting by dropping your hips too low. I'm not sure that it will solve your rounding issues as that is a core control/strength issue, but it should make the pull feel a bit shorter. Chest up/chin up off the floor, just try really really hard to not let your chest angle close off.

The bar is rolling forward at the start as well. So it is a little too out in front of you when the bar breaks the floor then it has to swing back over mid foot.

I would say hips have to be a little higher at start but i have no idea how that would effect carry over on cleans or whatever.

I would try and be a little more deliberate with your setup. Seems like you are rushing everything.

Thanks bros, will try to start with the bar closer and lock out harder. Im hesitant to start with hips higher, I should really be starting with them even lower and use more legs for better clean carryover...

Definitely need to get a stronger core. I do leg raises, ab wheel and tons of back ext, not sure what else to do.

Squat 275x3x3
Fs 220x3x3
Db ss 40sx8,8,8r/6l
Random seated good mornings, hate these too
Reverse hyper

I thought I had 285 on the bar but was only 275, they felt pretty easy. Probably good to not absolutely destroy myself after not finishing set 2 last week. Still need to figure out better hamstring isolation

Seated good mornings seem like a pretty terrible exercise from a back safety perspective. Any reason you started working them into to your routine?