Are you still trying to cut fat, or are you just concerned with getting your squat and DL up as fast as possible?

I do a few sprints 1-2 times a week and jumprope 2-3 times a week for a little bit.. other than that I'm not really trying by that I mean I don't count calories because I'm lazy and I still eat whatever I want, just not a lot. Yesterday I didn't have time to eat so that's why I didn't have any food

I can tell I'm droppin some fat just lookin at the mirror tho so that's cool

Squats and some presses later.. gonna rep out 135 on the press

Wednesday night...

Front squat
65x5
95x2
115x2
135x1
155x1
185x1

Squat
205x1
225x1
225x6 (really tough today)

Military press
Bar x 5
65x3
95x3
115x1
135x1
155x1
185x1 for two singles
175x1
155x1

Wasn't supposed to lift heavy in the press but was titlted by this 140lb kid in his under armour maxing out his curls in a squat rack.. he hit 105lbs I think.. was really tilted listening to him argue about him being bigger than the other 140lber in the gym

Starting to feel dead.. I'm still squatting tomorrow but we'll see what I can work up to

thursday night

Squat

65x5
95x5
115x5
135x5
155x2
185x1
205x1
225x1
225x4 (was too scared to do a 5th)
225x1

front squat 185x1 for two singles

military press
worked up to a 185 single.. two sets.. looked like wednesday nights

I am really an idiot. finger is probably 90% of so, but if I didnt do any DL or presses this week then it would be closer to 100. Going to try and hold off from doing any more heavy presses.

monday I will bench press and hope the finger is good to go

friday night

Squat

65x5
95x5
115x5
135x2 for 3 sets.. body too sore, need more warm ups
155x2
185x2 for 3 sets.. wasnt feeling it today

decided to bench because I felt like a loser for not squatting

dumbell floor press
60x8
75x8 paused
100x12

bench
225x10 then a paused 11th rep

realllllly happy about this even if its far from a PR. finger was fine and thats the most important thing. looks like I can start doing some stuff im decent at.. lol bench press

i NEEED to start doing some cardio and stop squatting everyday

and its so "cold" here. 65 degrees

saturday morning

what a stupid idea first and foremost.. was supposed to get 10+ hours or sleep since I been feeling dead but I got a phone call at 9am.

squat
65x5 for 3 sets.. felt like garbage

rack pulls (bar right under knee cap level)
135x5
185x5
225x5
275x2 (why are these harder than reg deadlifts for me? lol)

switched to over under because finger was starting to feel funny and my right hand's grip is so weak right now

225x5 for 3 sets

back to squats
135x5
185x5
205x2
245x2
185x2

my left hip flexor has been sore all week.. my adductors are sore and sometimes I have minor knee pain but they just seem to come and go.

I really hope I follow SS for squats next week but I'm stupid enough to squat everyday.

14 or so squat sessions in 20 days and I ran sprints 4-5 times also. ouch

monday night

bench
bar x 5
95 x 10
95 x 5
135 x 3
155 x 2
185 x 2
205 x 1 paused
225 x 1 paused
255 x 1 paused
275 x 5 (i'll take it, havent been benching much since my finger injury)

narrow grip
285 x 1 paused
265 x 3 paused
275 x 2
245 x 6 then foam press for 4 reps

squat
95 x 5
115 x 5
135 x 5
165 x 3
185 x 1
205 x 5
210 x 5 (thought 205 was too easy.. lol this was a bad move)
205 x 5

thats my little SS thing.. i know im most likely doing too many warmups but i feel i need it.. going to squat again tomorrow but only get a few sets in at 135lbs then wed/fri im adding 5lbs

overall a damn good monday session.. took almost 2 hrs though.. probably overdid it with all the benching but man i MISSSSSS benching so much.

tomorrow again some light squats just to get the blood flowing and I will see how my horizontal pulling has decreased strength wise. was doing 85lb kroc rows for 20 if i remember correctly. only going up to 65lbs to make sure i dont hurt my damn finger again

205x5 squat form check

Put the bar in low bar position and you're good imo

how about the noticeable buttwink??? my hamstring flexibility is pretty lolbad. not even close to touching toes. going to make a better effort of rolling them out and stretching everyday

tuesday night

pretty whatever session.. wasnt feeling it

squat
65x5
95x5
115x5
135x2 for 3 sets

dumbell rows
45x6
55x6 for 5 sets. finger got hurt doing these and just doesnt feel 100% doing these again. im positive my bad strength is way down because these felt really heavy.

hopefully my finger just gets better and better and I can work towards kroc rowing the 100s by the end of summer or earlier

going for 210x5 on squat tomorrow for 3 sets and maybe some military press

buttwink will either clear itself up as you progress, or you'll eventually need to address your hamstring flexibility via mobility drills and static stretching.

other than that, what pkpx said.

if low bar isn't an option, get some weightlifting shoes and do proper high bar squats imo.

http://www.youtube.com/watch?v=R_jxTc2ITA8

thanks for responding.. will continue to work on my hamstring flexibility in hopes of fixing the problem.

would doing box squats help?

high bar is also an option. will continue with 3x5x210 later today with however i was doing it so far though

wednesday night

just squats .. decided to bench/military/floor press tomorrow... will work up to 275 and rep it out then rep out 155 on military and then dumbell floor press for as many sets as I feel I need

2x5x65
5x95
2x115
2x2x135
1x155
1x185

5x210
2x210 (felt like throwing up LOL.. so i racked it)
5x210
5x210

last two sets was kinda tough since i did them (along with that two repper) within 8min or so.. gym was closing on me

got home and did some jumprope / chinups. finger feels a lot better. hopefully it will be ready to deadlift on friday

i suspect i did about 50 chins or so doing doubles and singles (actually alternated pull/chin/neutral but whatever). i was up to 14 deadhang pullups at one point so I'd like to get back to doing 10 sometime soon.. I think I can do 5 max right no (chins maybe 8)

decided im just gonna jumprope 4-6 days a week and call that my cardio. try to eat better but im much too lazy to count calories.

will do SS style with squat and DL and do whatever for now with upper body.

Thursday night

Bench
95x5
135x5
155x3
185x1 paused
205x1 paused
225x1 paused
255x1
275x1 (felt too heavy.. supposed to rep out)
225x14 (miiiiight have got 15 but my WIM not working. Shouts to kidcolin)

Military
95x5
135x5
155x5

One arm standing press
70x3 for 3 sets
70x5 for 3 sets

Jumprope and chins again after.. prob got 40 chins worth

Skwats tomorrow and DL too

Friday night

Squat

65x5
95x5
115x2
135x2
155x1
175x1

215x5
225x1
225x1 (felt like throwing up.. stupid belt.. same as last set)
215x5
215x5

Did that within 15.. pretty hard for me

Deadlift
135x3
225x2
255x5 double overhand then 1 each of over under

Finger gives out before my grip.. but I'll try to just do the 5 from now on and also do some finger strengthening with a rubber band.. gonna hit about 40 neutral grip pullups now

After 3am just did 50 chins.. can't sleep.. all hawaiian islands might get hit by a tsunami ... ridic

just did a bunch of chins over the weekend,

today, I will begin SS. decided to cut down to lifting 3x a week MWF so I have more time for teh pokerz (im gonna grind 45/90 mans on ftp when i can) and school.

anyone think I should do something different?

workout A
Squat- doing 3x5x215 today
bench- either 3x5x265 or i might do them ALL paused at 250
deadlift- did 265x5 last week but planning on keeping it here for now

workout B
squat-
press- going to start at 3x5145.. hit 165x6 a few times before
power clean- never tried doing these for more than singles. 135?

monday night

squat
65x5
95x5
135x3
175x1
175x1
3x5x215 (felt good.. looking forwardto 225 by end of week)

bench
115x5
135x5
155x3
185x1
225x1 paused
245x1 paused (was going to paused for 5 but felt unreal heavy tonight)
245x5 (regular and felt super heavy still)
245x5 (still heavy lol i did 275 for 5 last week so idk whats up)
245x5

last set felt a lot better.. i think i wasnt set up correctly and I also went back out to my regular grip as opposed to a narrow one.. guess i'll just keep it regular and work up. 250x5 will be easy on friday

deadlift
95x3
135x3
155x2
185x1
225x1
260x5

wasnt too hard but my damn ring finger was sore after the set. it goes away but i guess I will just have to deal with the pain when I do any deadlifts or rows

i also did a few singles of 135 and 155 for power cleans. really easy but idk if my wrist will hold up since I cant catch it correctly due to bad wrist and no flexibility

I think you should be able to handle 135 in PCs...when you say "hit 165x6 a few times before" does that mean like last week or a long time ago? obv if it was like last week you should start higher. You might be able to handle more...my current bench/press ratio is 245/155

Yea I can clean the 135 but my wrist flexibility needs to be worked on so I can catch it on my shoulders. Looking back on my log I hit 155x5 for one set last week. I'll warm do 145 then if it feels too easy I'll do 155.

Should probably mention I'm not eating as much as I used to. I have a feeling I will stall on squats soon but who knows

wednesday night

squat
65x5
95x5
115x2
135x2
175x2

220x5
220x5
220x5

press
95x3
95x5
115x2
135x1
145x5 (too easy)
155x5
155x5

Power Clean.. if i can call it that
135x3
155x3
155x3
155x3
155x3 (the last 3 sets i threw in a press at the end)

will have videos up soon

power clean 155x3 + 1 press

220x5 squat set 1

220x5 squat set 2

220x5 squat set 3

military press 155x5 set 3