Backstory: Not very active ever... Did karate from age 5 -> 18, played soccer when I was young, but I sucked.

Worked out a handful of times in highschool and college, but was terrible, had no goals or plans, etc etc.

I have never been extremely overweight, but I was my heaviest ever last winter. 170 lbs @ 5'6". I started SS in the middle of January, 2010 and have only missed 2 or 3 work outs since. I have been making solid progression. Have reset squats once and and I feel like I am getting close to stalling on bench and press.

My goals for working out are mostly aesthetic, as I do not plan to play any sports. I may do martial arts again.

My goals for SS in particular are 1xbw bench, 1.5xbw squat, 2xbw deadlift, 0.75xbw press. My current lifts are 160, 225, 275, 120lbs.

Once I achieve these goals, I will most likely begin a split type routine, for mass and "looks".

Ok so, the main reason I am starting this is because I have a few form videos I just took tonight and I would like some criticism.

This weight is tying my PR. I hit this weight a few weeks ago, then reset 10% because it was F heavy. Tonight it felt a lot better.

1st set
http://www.youtube.com/watch?v=wAUh8pF6mx4

2nd set
http://www.youtube.com/watch?v=PvzuPDk3SBM

I did a third set, but the video got messed up. Also I replaced the standard Golds Gym **** music with some random techno that youtube supplied for me.

Do you have a diet plan? If you want mass then get more calories and stay on SS as long as possible. Basically bulk until you feel you're too fat then cut.

First set keep those knees shoved out. A little bit of butt wink noticeable on the second set, particularly on reps you're going past parallel. Other than that, they look pretty easy still.

Right now my diet is pretty "clean". I am probably not getting enough calories, but I am eating a lot of lean protein, and vegetables. Basically the "healthiest" my diet has ever been.

ETA: My overall weight has only gone up by ~4-5 lbs since January. However I can easily tell that my body fat % has gone down, so I must assume that my LBM has gone up.

Yeah I noticed the butt wink too... I think I read that it is from lack of flexibility in the hamstring/glute area? I have been trying to work on my flexibility... mostly doing toe touch type stuff and the one where you sit in the bottom of the squat position.

Milk is "healthy." I recommend drinking a "****load" of it.

2750 Calories yesterday - Goal 2800-3300: ~300 cal deficit.
7.5 hours sleep last night - Goal 8.5 hours: 1 hour short.

Gotta work on this, I think its just as important as my lifts.

I was trying hard for calories too... ate a KFC double down (not impressed btw)

2823 calories today, getting better. Macros were kind of off. Shooting for 40p/40c/20f, got 29p/40c/31f oh well... small rock I guess.

Lifts tonight:

Squat:
1x10x45
1x5x135
1x3x185
1x2x205
3x5x230

Worked on shoving my knees out, trying to spread the floor apart with my heels. Made my hip abductors hurt. Will need to continue to work on that.

Bench:
1x10x45
1x5x95
1x4x135
3x5x162.5

My new micro loading plates worked well. I also banged out all the reps without a spotter. My form felt a lot better as opposed to when I was stuck at 160 for 3 work outs. I might have been bouncing the bar off my chest too much (it was not a lot, and I was trying to correct it for my 2nd and 3rd set).

Deadlift:
1x10x135
1x3x225
1x5x250
1x5x135

Just reset this down from 275. Going to increase by 5, instead of 10. 275 I felt like my back rounded out a bit. Working on dragging the bar up my shins as opposed to having it flop about in front of me.

2836 cals yesterday 32/45/23

8 hours of sleep

Only 2611 cals today. 32p/41c/27f Even went to the tex-mex restaurant for lunch. Oh well...

Body Weight: 177lbs

Lifts Tonight:

Squat:
1x10x45
1x5x135
1x3x185
1x2x215
3x5x235

Notes: Hips did not hurt, which probably means my knees were caving in again. Will take another form video on Friday. Should be able to put up 240 no problem.

Press
1x10x45
1x5x75
1x3x95
3x5x120

Notes: I like this lift. Reps were very slow. I missed this weight last time, so I will be micro loading from here on out. I feel like my form is good.

Does anyone think its worth it to take a form video of the press?

Pendlay Rows
1x10x45
1x5x65
1x5x75
1x5x85
3x5x95

Notes: My first time doing these. I probably could have gone higher than 95, but it felt good. I am sure my form is bad, but I will keep reading / watching videos. I can tell my upper back is going to be sore tomorrow, but that's ok because I haven't been hitting it at all so far. I can tell I like this lift enough to say, I have officially given up on the power clean. Sorry rip...

Did some pull-ups and felt like vomiting, will not be doing those after a workout anymore. :P

Video everything imo. Press is very sensitive to minor form flaws, like e.g. not rotating elbows far enough forwards, non-vertical arms etc.

Calories were very low today, didn't bother counting, but I know I didn't eat much.

Anyway,

Lifts Tonight:

Squat:
1x10x45
1x5x135
1x3x185
1x2x225
3x5x240

Squat Form Videos:

First Set Looks like my knees are still caving in as I drive up.

Second Set

Third Set

Bench Press:
1x10x45
1x5x95
1x2x145
3x5x165

I feel like my form is getting better. My reps do not look very pretty though. I do not have good muscle memory for how my elbows should track.

Bench Form Videos:

First Set

Second Set

Deadlift:

1x10x135
1x4x225
1x5x260
1x5x135

As I was doing the lift I though my form was pretty good, but looking at the video it seems that my lower back is very rounded. Comments and criticisms needed please.

Deadlift

Squat:

1x10x45
1x5x135
1x3x185
1x2x225
3x5x245

Press
1x10x45
1x5x75
1x3x95
3x5x122.5

Rows
1x10x45
1x5x65
1x3x85
3x5x105

Still trying to get this one down. Feels pretty good tho. Will get a form vid soon.

Squat:

1x10x45
1x5x135
1x3x185
1x2x225
3x5x250

First time I have ever thought I was going to miss a squat rep. Got it all out tho.

Bench:

1x10x45
1x5x95
1x3x145
1x4x167.5
2x5x167.5

Missed the last rep of my first set, due to not having a spotter. Got the other two sets out fine. Guy who benches 315+ was spotting me and said I need a more vertical bar path. It seemed to help a bit I do think I was bringing the bar to much over my face.

Deadlift

1x10x135
1x5x225

Dropped the weight down a lot to work on my lower back rounding. I think it looks a lot better than before. Here is a post I made in another thread about my last video: http://forumserver.twoplustwo.com/sh...88&postcount=7

I think it looks better this time, but I am not sure how flat my back is supposed to be. I was really trying to concentrate on it.

Tonight's vid: http://www.youtube.com/watch?v=vB4QwCFSF44

Low WIM before I went to gym today, not sure why. Been on creatine for 3 days now, I think I had more energy, probably all in my head.

Anyway:

Squat:

1x10x45
1x5x135
1x3x185
1x2x225
3x5x255

Slow and steady.

Press
1x10x45
1x5x75
1x3x95
3x5x125

Lots of shaking, in my arms & legs. Back also quivering. Getting very close to stalling.

Rows:

1x10x45
1x8x95
3x5x115

Weight is still pretty light. Don't know how my form is. Would have taken a video today, but had to rush as gym was closing (8pm on Saturdays, wtf.)

Missed a workout yesterday due to intestinal discomfort.

Squat:
1x10x45
1x5x135
1x3x185
1x2x225
3x5x260

Verrrrrry slow. Feel like I didn't go deep enough on one rep in my third set. Not too bad tho.

Bench
1x10x45
1x5x95
1x3x135
1x2x155
3x5x170

Felt good. 172.5 should not be too hard. Slowly adding people to my "do not ask that guy to spot ever again" list.

Deadlift
1x10x135
1x2x225
1x5x235
1x5x225

Still working on keeping my lower back in the proper position. I need to stretch more often. (everyday)

Did an extra set because I am pissed that I wasted months of progress doing it with bad form.

Should have gone last night, but fell asleep. Whoops. Will get all 3 WOs next week.

Squat
1x10x45
1x5x135
1x3x185
1x2x225
1x5x265
2x4x265

First time I have ever missed a squat rep. I did not dump it on the safety bars, I just racked it after the 4th rep each time. Not sure if this is good or bad, but whatever. Not sure what I want to do now. Have gone up 40lbs since my last reset, @ 5lbs per WO. Do I want to reset again down to 235, and iron out any remaining form issues? Or do I just try 265 again next time? It is very heavy and I feel that I am getting close to my physical plateau.

Also, I have this tendency to roll forward onto my toes a bit. I think this is because my back can not keep its self upright enough, so I am leaning forward a bit too much. This kind of makes me want to reset.

Press
1x10x45
1x5x65
1x5x95
1x4x127.5
1x5x127.5
1x4x127.5

Very slow. Form feels good. Will attempt this weight again next time.

Rows
1x10x45
1x5x65
1x5x95
3x5x125

Good speed / explosiveness. 135 should be easy. Still need to get a form video, forgot to take my camera today.

The only way to learn to maintain form with heavy weight is to practice form with heavy weight imo. It's a continuous battle.

What to do depends on cause of failure imo. Ok sleep? Food? Recovery?

Isn't the standard procedure to try two more times at the same weight before resetting?

There's room for individual thought anyway - I felt the same way as HS did when I reached 265 and failed the first time, just no way in hell I could go any higher. Also other people here have found that resetting the squat multiple times following straight SS isn't that helpful. OP probably doesn't have that much left in him on linear gains unless he wants to start eating small horses each day.

If other factors are ok I'd probably try for a small reset and switch to PPAN once weights get close to failure again.

I actually think im coming to a crossroads soon. As I stated in the OP, im really in this for aesthetic / BB reasons, not pure strength. So I am going to start a cut "soon". Not sure if that affects my decisions at all about how to progress in this current situation.

Tonight's workout was a rollercoaster of emotions....

Squat:
1x10x45
1x5x135
1x3x185
1x2x225
3x5x265

Felt pretty good. Last set form fell apart a bit, but I was really concentrating on keeping the weight on my heels, which seemed to help alot. Will try 270 next time, although not expecting it to be easy.

Is there any point in micro loading the squat? (I have 1.25lb plates) Or is that really just a waste of time... ?

Bench
1x10x45
1x5x95
1x3x135
1x2x155
1x4x172.5
1x2x172.5
1x6x135

Here is the downhill part of the roller coaster. No idea what happened here. 170 last time felt great. Today it felt like a fat guy was sitting on the bar. Did not even want to try the last set, as I figured I'd get one rep at best. Oh well.... will try this weight again.

Deadlift:
1x10x135
1x2x225
1x5x245

Tried to focus on keeping my back arched. I feel like my arch gave out while lowering the weight in between reps. Not good. Also, I feel like the last rep my back position was not great. Will stay at this same weight next time, really gotta nail these form issues before I compound the problem again by adding weight to quickly.

WIM pretty low, kind of wanted to get in an get out so I could watch lost. :P

Also, had digestive issues during the day, which was not helping any.

Bench
1x10x45
1x5x95
1x5x115

Squat rack and power cage were in use so I just ****ed around a little on the bench. My last WO, bench was god awful, so I felt I could use a little grease in my groove.

Squat
1x10x45
1x5x135
2x5x225
1x5x270

First set of 225 was supposed to be a warmup set, but felt very sore, so I just went with it. Second set felt a lot better, so decided to do one more set at my work weight. Will do 270 next time. It felt pretty good. The initial soreness is making me lean more towards shifting to TM soon.

Press
1x10x45
1x5x95
3x5x127.5

Felt good.

Row
1x10x45
1x5x95
3x5x135

Kind of wanted to get out of the gym, so did these fast. Felt pretty easy still. DEF need a vid soon. whoooops.

Got a lot of sleep last night, did not eat much today though.

Squat
1x10x45
1x5x135
1x3x225
1x2x255
3x5x275

Felt good. Pretty slow. Feel like my back rounded out on one rep, but I noticed it and corrected it for the next rep. If I do 280 next time, I will have achieved my goal of 1.5x BW squat

Bench
1x10x45
1x6x95
1x3x135
1x2x155
2x5x172.5
1x4x172.5

Missed the last rep. Did the first set without a spotter. Should be able to get 3x5 next time easy.

Deadlift
1x8x135
1x2x225
1x5x255
1x5x135

Felt good. Watched the Starting Strength dvd section on deadlifts today. I think my biggest problem was missing the "chest up" cue. Was able to lift kind of slowly, and it felt like I was really using my legs/hips not my back.