Good work Bobbo, keep up the good work.

Good luck bobbo, and good progress so far. I would like to see you continue posting daily updates, including your diet.
This thread is good motivation for me as well, as I'm in the same boat as you

SS

6 min elliptical WU

Squat WU+ 3x5x315 last rep was rly slow. I started warming up with 95 as my bar sets now

http://www.youtube.com/watch?v=GX66hplD4bU

http://www.youtube.com/watch?v=Y30pV3YWTmI


Press WU+ 3x5x115

Power Clean - did a set of bar 2 of 95 and 1 135. Need form check and opinion of how easy they look and where I should start next time. These are toughest to get right for me

http://www.youtube.com/watch?v=La3MDuGPodM

http://www.youtube.com/watch?v=aYyJls2D4YI

http://www.youtube.com/watch?v=o0Qg1PJYPJs

halp meh understand?

FREE THREMP

I'm a skinny dude that got fattish at one point, and I ended up losing 60 pounds without exercising at all just from cutting out most processed foods. So no microwaved strombolis, no MdDonalds, no potato chips, etc, etc. I'm guessing that that is largely just a function of my body type, but it just seems like if you make better choices with food you don't have to worry about the weight loss thing as much because you are probably not going to get carried away with the healthier foods?

Btw, I played with you at the 2k circuit event in AC last year, every frigging time they moved me you were always on my direct left and you were a major pain in my ass

Your wrists are really bent on squats.

they're better than they used to be.

squats are a little high but nothing to freak over. PCs are basically an upright row. read SS / youtube about the 2nd pull, because they do a better job of explaining it than i do. but it shouldn't be your arms doing the work, it should be your hips.

just posted this in another log. it applies here too!

there's really no hip extension involved in your second pull. it's a jumping upright row pretty much. you need to know where the second pull starts and the technique there to put together a clean from the floor. next few times you go, try cleans from the hang position. stand with the bar (working up to ~60kg should be fine), lower it by moving your hips back, not by bending at the knees. you'll unlock your knees, and as you move your hips back, you'll feel a stretch in the hamstrings when the bar reaches around the middle of your thigh. once it's there, with straight arms, stand up as explosively as you can. that will be a second pull and will get your hips involved.

Thanks for all the comments.

Pretty much knew I was clueless on power clean and will make sure to read the SS section and watch the DVD before I try em again. Hopefully will get comfortable from the hang position and be able to do them with somewhat acceptable form 4 workouts from now.

I think it will be a while before I'm doing perfect ATG squats. I would rather keep progressing than work entirely on form for a few weeks. I'm hoping it will be better as I get my body fat down under 20%. I do notice that my lowest reps seem to be easier

Measurements

Weight 313 -3
Chest 50.5" -1
Waist(widest point) 52" -1
Hips 55.5" -.5
Forearm(right) 13.5" +.5
Wrist 7.5 same
Body Fat 31.75% -2.75%
LBM 213.7 +6.7

I think it's just going to get harder for you to fix your form. The bad movement pattern will get more ingrained and the more progress you make the less you'll feel like resetting to work on form.

Although it's something that I nitpick about, the depth issue isn't a huge deal. It's more important right now for you to just be doing something and if seeing those numbers go up keeps you motivated then great.

It's possible I should warm up more for squats. While my press and bench WU sets have very good form my squat warm ups seem to be more like a dynamic stretch. I tore a bunch of stuff in my right knee and had surgery on it so that is the primary limiting factor for ROM on the warmup sets. I don't really find my knee bothering me during the worksets. I just have gotten used to going barely/slightly above parallel cause thats as far as I could go in the first few warmup sets.

Maybe someday when I feel really motivated I'll try doing like 10 warmup sets

you don't have to do ATG squats, but you should be striving to get to parallel. The more you add weight, the more likely it is that not only won't you go deeper, but you'll go shallower. you've made really impressive progress here. take a reset down to like 255, really focus on depth and bring it up by 10lbs/workout. You'll be back to 3 plates/side in 2 weeks

Keep it up Bobbo, doing it.

I'm not getting where I want to be starting rugby in January. I have very low WIM for cardiotarding it seems.

Abject Misery starts tomorrow until I can't take it anymore

Well Abject Misery lasted about 8 hours. felt ok until I tried to lift something. I tried my 10 warmup set day but was so tired by 2nd set of 145/6th set overall that I just did one set of my last 2 warmup weights. I was overly concerned about depth and it didn't seem to get any better but I was doing good mornings cause I was going so slow and not rly focusing on hip drive.

2x5x320
3x320

At least a few terrible reps. No energy from Abject Misery Diet. Back was dead from good mornings. The one plus side was that failing wasn't too bad. I'm not flexible enough to just keep going down but I was able to throw my ass up and put it safely on the safety bars

No WIM for anything else will go back tomorrow for bench and deadlift

Bench WU+ 3x5x195

DL WU+ 5x305

Squat Press and Power clean tomorrow

Cheat meal: Double Double Quarter Pounder w/o Cheese. Threw it all on one bun. I still clocked in at ~2700 kcals but fully expect the scale to punish me tomorrow

Weight 312.2

Will most likely do nothing today and lift tomorrow but maybe I'll rally

Posted my video on SS forums. Rip said I am not sitting back enough and bending too much with the knees. I tried the squat stretch but just sat back as much as possible instead of what I usually do. I almost fell over but am actually able to get into a pretty good below parallel position. I feel pretty uncomfortable at the bottom though prob cause of my gut and lack of conditioning but might try a reset if I am able to reproduce this at the gym

I'm no pro, but I do suggest a slight "reset" to correct any type of form issues. I feel that it is best to get those out of the way before the weights get too high. You don't want to mess up your body if you can help it. Not sure, but you may need to widen your stance if your gut is getting in the way. I haven't seen the vid over on SS, can you either post it here or direct us to the thread over on SS (preferably)?

It's the same sets of 315s I posted here

http://startingstrength.com/resource...ad.php?t=20709

Thanks for the videos. Rip will probably be the best resource for your issues. My only comment is that you don't seem to be finishing you lift. It seems like your hips aren't fully extended and you are finishing before you are in a fully standing position.

This is the first thread I have ever read in the HF forums here. Great work bobbo! I hope I actually get on a decent path to fitness again one day (been getting fatter by the day for years now). Anyway, thanks for some inspiration and I hope you reach your goals.