I also have T-rex arms,but never tried sumo. Did you wind up switching to it?

I ended up sticking with a normal DL, http://articles.elitefts.com/article...-the-deadlift/ got me doing them right which fixed my other issues.

Tuesday
Lift	Sets	Reps	Weight
Front Squat	2	5	135
Overhead Press	3	5	120
Chinups	3	5,4,3	BW

My wrists hurrtt after completing FSs yesterday. I really like them integrated into my training though as I will continue to get better at the rack position.

OHP was harder than it should have been meh.

Chinups were cool, teh gunz!

------

Turned 27 today, I don't feel that old except when I wake up hungover.

Just a standard haven't lifted since my last update bump.

I have zero motivation.

I'm going to try and get into the gym today after work. I'm starting over with Starting Strength since it's been 2 weeks since I've trained. I hope I make it.

9/27:

Foam roll, lacrosse ball

Bench: WU+, 3x5x185

Just kept doin sets of 5 till I felt my form start to give. The last set was pretty tough.

Squat: WU+, 2x5x275

Same WU+ style. Only did 2x5 because I knew I had DL next and I train like a pussy.

DL: WU+, 1x4x275



Looks like I'm unbalanced and my heels are coming up off the ground.

Camera work could def be improved as well as I can't see my back the whole ROM.

Any comments appreciated.

9/30:

Foam roll + dynamic stretching

Squat: WU+, 3x5x275
OHP: WU+, 2x5x125, 1x4x125
PC: 5x3x135

Got some liquid chalk to test out b/c it's grip, anti-bacterial and moisturizer. The damn spray bottle broke on it, but I was still able to use it for PCs. Overall a pretty good session. I think I'll redo 125 on OHP, I'm only racing myself.

10/5"

Foam roll + dynamic stretching

Squat: WU+, 3x5x280

Last set was fairly tough, but first two felt easy.

Bench: WU+, 1x5x190, 1x4x190, 1x5x185

Meh, repeat 190 next time.

DL: WU+, 1x6x280

Did 3 real quick, then paused reps for the last 3. I couldn't find the completely round plates, so the paused reps were sort of a necessity because I needed to readjust grip when the weight was on the ground as it rolled slightly and became out of position. I hadn't DLd with those plates in awhile and forgot about that issue, I'll look harder for the round plates next time.

10/6:

Weight: 200.8lbs

10/7

Foam roll + dynamic stretching

Squat: 3x5x285

Was pretty tough, but I felt very focused and finished out last set really good. Very excite to do 295 next time.

OHP: 2x5x125, 1x4x125

My wrists were sort of hurting and I am surprised I completed the 2nd set.

PC: 5x3x140

---
Hoping I can wake up before work and go to the gym tomorrow morning.

You need to start the deadlift with your legs dude. You're raising your hips first and then pulling with your lower back. Try sitting back a little bit more, and drive your heels into the floor when you start the lift.

When you correct that, then you will lock out your hips and knees at the same time (roughly the same time anyway). You are locking your knees before your hips currently.

It also looks like your lower back is rounding. You lack hip mobility. You really need to work on that. Honestly, I would suggest stopping deads and squats until you get some mobility back into your hips. Moves like deads and squats with a rounded lower back due to a lack of hip mobility are a recipe for disaster.

It is also a terrible idea to be controlling the negative as much as you are. The negative does not matter at all in the deadlift. Part of the reason why injury rates are so high for DLs is because too many people try to control the negative, when really, you should just drop the bar. Your gym does not have olympic lifting platforms I take it?

EDIT: Your not standing with your heels on a plate are you?

10/10:

Foam roll + mobility work (need to start doing activation work here)

Squat: WU+ 3x5x290

5th rep each set was pretty tough, but I felt that my last set was best one.

Bench: WU+ 3x5x190

DL: short WU+ 1x5x285

Much better imo, but I wasn't able to take video.

10/12:

Foam roll + lacrosse ball + leg swings + hip circles + pistol stretch thing

Squat: WU+, 2x5x295

Absolutely gassed after the second set. I really just didn't have much energy this morning and it showed in my workout.

OHP: WU+, 3x5x130

This was damn tough, but I got it up there! Looking forward to being able to rep plates again!

PC: I didn't do them

I was being a bitch and super tired throughout my entire workout. I looked at the time on my phone and realized I wouldn't be able to do 5x3 and still get to work on time, so I skipped..

As I'm working some strange hours this week, I wouldn't have been able to hit up the gym if I didn't go before work. So I'm still booking this session as a WIM because I actually went to the gym before work. Now I get to do this again on Friday and hope that I can adjust to an early lifting session during my normal work hours.

10/17:
Weight: 206.6

Squat: WU+, 3x5x295

Almost GM'd rep 4 on the second set when I exhaled slightly on the descent.. somehow kept it up. Naturally I finished the set.

Bench: WU+, 3x5x195

Seemed fairly easy. I keep forgetting to bring my new wrist wraps in to try this. This Friday I'm going to see how well they work.

DL: 1xf

I found a good open spot in the gym with a mirror so I could flex obv. I kept getting down into the position I remembered Rip giving queues for and teaching. I always ended up with a lower back when I looked to the right in the mirror. I didn't want to risk any injury so I decided to skip this today and add it to my workout on Wed and skip Power Cleans.

--------

Saw a guy boxing with 2.5 lbs in his hands and he also walked around and did some high kicks to about his face level, I was not impressed. 3 dudes who are normally bench monkey bros are doing some crazy legs circuit. It includes lunges, leg press, max height jumps, box jumps, 1/4 back squats, and 1/4 overhead squats with a 45 lb plate. Guess they realized they have chicken legs.

10/17:

Foam roll + lax ball all over + leg swings

Squat: WU+, 3x5x300

The last set felt a little tough but I still have plenty of 5lb gains ahead.

OHP: WU+, 3x5x130

WIMd last 2 reps... was kinda impressed I had it in me. platez gonna be tough next time, but I'm looking forward to it! Something strange: I noticed that my shoulders pop every time I do this. It doesn't cause any discomfort or pain, so I haven't paid a lot of attention to it yet. I'll try to keep note of when it happens so I can get rid of it.

DL: WU+, 3x225



Sumo DL: 3x225, 3x5x225






Well normal DL didn't quite feel right again and I took some video to confirm my back wasn't in the correct position. My suspicions were validated.

I switched over to an attempt at Sumo DL. My back looks much better imo but I'm not sure that I'm still getting it 100% correct.

Back def looks better on sumo, even if your butt rises a bit before the bar breaks off the floor. You never really get into proper extension with the std DL.

GO TO THE GYM

10/31:
Two bowls of cereal

Barely foam rolled

Squat: WU+, 2x5x300

Pretty tough imo.. prob shoulda backed off instead of just trying to WIM it and having that as a result.. Morning WIM > After-work WIM

Bench: WU+, 3x5x200

On set 1 and 2 I hit the hooks on the way up on rep 4 of both sets but I didn't lose control :fistpump: I think I just setup a little too far back. Adjusted on the 3rd set and didn't hit it. I kinda feel like these weren't that hard.

-----------
Felt sore, inflexible, and just all around ****ty. I also only got about 6 hours sleep last night, so what should I expect really? Was gonna do DL, but there was some tard doing a circuit which included some backwards-leaning hang high-pulls with 55lbs at the squat rack... that + not feeling it = me skipping it.

Hmm, forgot to check weight this morning... I'd bet ~208ish.

Date		Sets	Reps	Weight
11/2/2011	Squat	2,1	5,4	305
	OHP	3	5	135
	PC	2	2	155
11/3/2011
11/4/2011
11/5/2011	Squat	3	5	305
	Bench	2,1	5,4	205
	Sumo_DL	1	5	225

11/7:

Bodyweight: 210.8 (*post-breakfast weight)

Squat : WU+, 2x5x310

I actually felt pretty decent but was still kinda tired. The actual lifts weren't that bad, but I didn't wanted to leave something on the table for the rest of the lift. I'm going to do 3x5x310 on Wednesday with the intent on getting 3x5x315 on Friday depending on recovery needs.

OHP: WU+, 3x5x135

Ship the plates Last 2 reps on set 2 and 3 were terrible form. Sick grinder rep that I was pretty pumped to lock out. Shoulders felt some sick burn after this.

PC: WU+, 3x3x135

I noticed terrible form + lack of explosiveness on 11/2, so I dropped some weight. Wanted to do 5 sets, but I was dead after 3. I noticed the clock said 8am so I had to get out of there in order to arrive at work on time. Hopefully I won't be as slow getting ready the next morning workout and I'll make it to the gym earlier.

11/9

Light foam rolling + some dynamic stretching

Squat: WU+,3x5x310

Felt super easy, except for the last two reps on 3rd set. I feel confident moving back up to 315.

Bench: WU+,3x5x205

Turns out this is kind of a record for me. I was gonna try to do a single rep of 225, but I felt pretty worked already and I wanted to work on DL.

DL: 5,5,3,2,1x225

HERRPP DERPPP I fail so hard at DL. Basically I tried some normal DL and sumo. The sumo felt better again, but I still don't think I'm in proper extension at the beginning. I didn't take because my phone was dying and soon I will die to the deadlift.

-----

I was lifting in the morning and it felt great to start off the day like that. Then I read about my back is more likely to explode if I work out in the morning, so I'm training in the evenings after work again. I think this added a lil WIM to the workout because I felt better. I was also running out of time in the morning and I can't really run out of time after work.

Think I'm going to start cutting after Thanksgiving because I have put on about 15lbs since mid-September as I'm up to a solid ~210. Hopefully I just get a decent amount stronger over the next 5 sessions and I won't lose a whole lot of strength while cutting.

Took a little brocation from posting in my log. Also took a RL vacation and got to see family and friends for the first time in awhile.

I'm starting an intermittent fasting diet with a daily 16 hour fast and only eating from 12pm-8pm. I'm currently at 207.6 lbs and plan on being on the diet for about 14 weeks.

Kinda busy at work right now, so just going to update weights from my most recent workout and work on details as I go further.

11/29:

Foam roll + lacrosse ball, dynamic stretching

Squat: WU+, 3x3x315

OHP: WU+, 1x5x135, 2x4x135

Hang cleans: various sets and reps practicing

Pendlay row: 3x5x135

12/1:

Foam roll + lacrosse ball (this was really weak and rushed), dynamic stretching

Squat: WU+, 1x5x315, 3x3x315

First set was pretty sick, almost threw up. I tried to go for 5 on the second and just racked it after the 3rd when I saw some stars in my field of vision. I took a 8+ minute break then did 2 more sets of 3 which didn't seem nearly as difficult. I'm guessing my rest between set 1 and 2 was far too short.

Bench: WU+, 3x5x205

Almost failed last rep of last set... somehow locked it out. Pretty pumped.

Sumo DL: 5x135,5x225,5x275

My back felt great and looked great in the mirror imo, so I'm pretty excited to start moving up in weight again. Prob go up +10lbs/DL for a couple sessions.

Dips: 3x5

Haven't done dips in awhile, but I'm getting back into to doing these and pulls/chins.

12/5:

Foam roll + dynamic stretching

Squat: WU+, 1x5x320, 2x3x320

Almost failed last rep on first set, apparently I wanted to do 3x5x315 today since I didn't get 3x5 last time, but I decided to move up for some reason. Will repeat 3x5x320 fo sure this time.

Bench: WU+, 1x5x210, 2x4x210

I don't think this would've been as bad if I wasn't tanked from the squats. I don't think I rested appropriately between all of these sets. I'm going to try 215 next time on the first set and take it from there. If set one goes well I'll do 3x5, else do 1xXx215 and some 210 sets.

DL: WU+, 4x1x315

I think three of the singles were sumo and one was normal setup. The sumo is getting easier no doubt, but I still think I need practice w/ normal setup. I'm going to start adding some lower weight volume here with normal setup.

-----

Bodyweight: 205.4

Down 2 lbs from last week, so the diet is going well thus far. I know I'll be able to keep this up fairly easily, I just hope the weight keeps coming off at this rate so I can go back to maintenance cals and normal eating schedule sooner lol.

Also, since I'm on a deficit my programming has changed just slightly. Monday and Friday I will keep doing heavy squats and continue with 5lb progress as long as I can, but on Wednesdays I'll be doing front squats. The rest of the programming won't change for now, but ifwhen I start losing strength I may look at some other ways to mix up my programming.

12/7:


Front Squat: 45x5, 95x5, 135x3, 5x3x155

Prob should do a lol form check next time. They felt alright though, back was straight and they were pretty easy.

OHP: WU+, 3x135, 2x5x140, 1x4x140

>1plate is cool. Def gonna move up to 145 next time.

Hang Cleans: 2x5x45, 3x3x95

Just working on the motion, not going to load this for awhile

Pendlay Rows: 5x135, 3x5x155

First rep of 155 was weird and I think this wasn't quite in right position. I checked myself out in the mirror and got my **** right. Last 2 sets were lolez and I didn't take a breath all. I thought about putting in some more sets at higher weight, but I had to get home and watch college basketball.

12/14:

Foam roll

Squat: WU+, 3x3x325

Thinking this might be a semi-perma switch to 3x3 and 5x3 on high energy days. Just ghana listen to my body and do what feels best while on a deficit.

OHP: WU+, 1x5x145, 2x4x145

I'm still doing this as pretty much a strict press until I read what Rip has to say in the new edition of SS.

Pendlay Row: WU+, 3x5x165

ez

12/16:

Foam roll pretty terribly

Squat: WU+, 3x3x330

Left elbow pain (6/10) from bar placement on 2nd set. Naturally I finished my sets.

Bench: 5x45, 5x135, 1x155

Elbow was not having this ****. Injury combined with it being Friday and a scheduled ART appointment for Saturday, made my decision to leave real easy.


Found out I have a weak core and he provided some stretches to activate my hip flexors because I wasn't using them to tighten my core. In the process of this he taught me a little bit of about stretching and the relationship between muscles and nerves wrt stretching. Tied into this he also gave me some hip movements to practice which will increase mobility. So hopefully I can do normal DLs soon after some practice.

Did some work on my neck and cervical spine area because it was tight. He found a muscle imbalance in my shoulders that was causing my head to tilt to the left when I was in the rack position. So he got into my left shoulder joint and did some work as well as on my lat, rhomboid, and teres minor/major I believe.

He mentioned Aaron Mattes's Active Isolated Stretching and I'm going to look around for it, but for now I've found a youtube series explaining all the stretches.

Please note the position at 3:28

12/20:

Foam roll + hip mobility drills

Squat: WU+, 3x3x335

First set was harder than the last set and I probably should've done some more volume. Unfortunately a guy was looking to actually do squats in the squat rack, so I relinquished my spot and let him do his thing.

Bench: WU+, 1x4x215, 1x3x205

I noticed a slight elbow pain while warming up and I tried to do my work sets but the pain while the bar was over me was too much to continue.

DL: WU+, 1x6x295

Did these all with overhand grip and prob would've done more but grip failed, so I stopped.