Hey, I was saw these
and I might be crazy
but I think depth is fine
if only just, maybe

worst haiku ive ever seen

Also, forgot to put this in my update... but my rep maxes =

Front Squat - 10x180 (1rm 240, +6)
OHP - 9x120 (1rm 155, -4)
Rows - 10x155 (1rm 207, +9)

gonna guess it went over your head

Front squats look good, pendlay row vid is private.

2 out of 3 ain't bad. fixed it...

Those look pretty picture perfect to me bro.

Awesome to hear, you are solely responsible for an excellent start to my day Soulbro. Thanks for taking a look at the vids.

6/3:

Foam roll, mobility stuff, drive to public beach access and walk to beach from parking lot, + running warmup stuff: high knees, butt kicks, karaoke

4x50m beach sprints

Short swim in the ocean for a cool down.

I surprisingly didn't have DOMS from running but I was too lazy to run on Monday...



6/5:

Got kinda emo before gym and did a nice long foam roll / meditation type session that lasted for ~20 minutes.


Squat:
5x45
5x135
5x185
3x205
3x235
9x265 (1RM 344, +11)


ETA: ummm wtf.. pretty sure youtube ate my squat video and i already deleted it off my computer



Bench:
10x45
5x95
5x135
3x145
3x165
8x185 (1RM 234, +7)




Dips:
8,8,6

New high score

Chins:
2,3,4,3,2

Saw this video linked and my chinup form has improved immensely. http://robertsontrainingsystems.com/...g-the-chin-up/ I got 5 in a set yesterday, but I was just kinda messin around today.

Ab rollout:
3x6

+1 rep on each set

bench had plenty more

You're probably correct. The 7th rep felt kinda weird and didn't follow std bar path and I took that as a sign of being near failure. If I had a spotter I probably would've went for more.

6/7:

Foam roll + supermans + couch stretch

Reverse Curls:
Hang: 5x45
Full:
5x65
5x95
3x110
3x120
3x3x145


Set 1


Set 2


Set 3 (front)
For some reason this won't embed itt.. so here's a link: http://www.youtube.com/watch?v=OLRoF5qVn-E

bonus thinning hair


DL:
5x145
5x185
3x215



3x245



8x275 (1rm 348, +9)





Incline Press:
3x10x125

Goin up to 130 next week

Back Extensions:
1x20xBW
2x15xBW

Maybe I'll get 3x20 next week. I just didn't much gas left in me at this point.

DB Currlllzzzzz
2x10x30
1x10x25

Barely finished the 2nd set and knew there was no way I could get through a 3rd so I dropped down to make sure I got my swole on at least.

wtf, i'm just going to start putting these all into 1 video because posting all these vids is a pita and annoying... apparently i posted the cleans vid for my DL... well here's the DL vid

There's some lower back rounding and it seems like pretty much the exact same as I've always had. I've done a lot of hip mobility drills for quite some time and it just hasn't been fixed.

6/6:
Was messing around and did some pullups, did probably 4 sets of 2 then went for a max set and I got 5 which is pretty good for me I think... I'm pretty sure I'm doing them right, but not sure if there is an easy way to tell from back or front, so here's a vid of this set




6/9:

Foam roll - fairly short session on the roller as I'd been running errands and my body was already kinda warm.

Front Squats:
5x45
5x95
5x135
3x150
3x170
8x190 (1rm 240, +1)

Here's a vid of my final set. Looks like I'm still lacking in depth for some reps, while getting deep on a few as well.




OHP:
5x45
5x65
5x95
3x100
3x115
8x130 (1rm 164, +4)

Pendlay Rows:
5x65
5x115
3x125
3x145
9x160 (1rm 208, +7)

DB OHP:
3x10x40

Planks:
3x30s

Side Planks:
3x20s each side

-----------

Overall a good day in the gym as I increased 1rm in all lifts and am progressing with DB OHP and planks.

6/11:
SMR t-spine

Chins
2
2
2
7 (WR)

NOICE!!!

6/12:

Cressey SMR, Supermans, couch stretch

Squat:
5x45
5x135
5x185
5x225
3x250
8x280 (1rm 354.6, +10.6)

I have some thoughts about squat but don't want to post them, so here's the video for you to take a peak:




Bench:
5x45
5x95
5x135
5x155
3x175
9x195 (1rm 253.5, +19.5)

No big deal, just beasted that **** tho. Spenda was def right that I do have more in my bench and I got really focused and pumped for the final set. I'm learning how to harness this mentality and I think the more I get in more solid sessions, I'll just keep getting better at applying it.

I'll post another video next month or if I feel a form issue is faulting my progress. Using Wendler formula, it looks like 262.5 (225x5) is WR material, so I think I can get that soon.


Dips:
8,8,8

Ab Rollout:
10,10,10

I'm not sure if I just got in a really good rhythm with these, but these didn't get difficult until the last few reps on set 2 and 3.

Chins:
4,4,4

sick bench brah

thanks brah, it feels good.

6/14:

Cressey foam roll, Supermans, and couch stretch

Cleans:
5x45 (hang)
5x65 (full)
5x95
5x120
3x135
150,160,170,175,180,180,180 (+5)

First two attempts at 180 were terrible but I think I got the last attempt much better.

DL:
5x180
5x230
3x260
6x290 (1rm 348, 0)

Ugh, last two sets felt really hard. On the final set I reset after almost every rep and I thought I'd be able to do more. I also did all sets w/ double overhand grip and I may switch to mixed grip for the final set.

Incline Press:
3x10x 130

Tough, repeat next week.

DB Curls:
3x10x 30

Repeat.

Back Extensions:
3x20

These kill me. I leave them until the end so I get some recovery after DLing, but damn I'm ****ing winded after every set.

-----

And I'm horribly failing at running. It's probably OK because I have had some solid DOMS after the last couple workouts and I need the recovery. Of course I could just be rationalizing my laziness.

6/16

Only got 6 hours of sleep and my effort didn't seem completely there today.

Warmup: lazy Cressey foam roll and couch stretch

Front Squat :
5x45
5x95
5x135
5x160
3x180
8x200 (1rm 253.3, +13.3)

OHP:
5x45
5x65
3x95
5x110
3x125
6x140 (1rm 168.0, +4)

Rough... tried to press out a 7th but it didn't even get to my nose.

Rows:
5x65
5x105
5x135
3x155
7x170 (1rm, 209.7, +1.7)

Started to feel a little ill after the set at 135.. I think I can get more.

DB OHP:
10x40
10x45
8x45

Was going to repeat this from last week but the first set felt too easy. Moved up 5lbs and got 10, then only 8 on the last set. I'll stick to 45s next time.

6/18:
half ass foam roll and failed to do my normal mobility stretches. high knees, butt kickers, karaoke, high knee karaoke
Sprints (Beach)
6x50m

Right hamstring started to get really tight after about the 3rd sprint but I kept going because I wanted to beat my last # of sprints. Afterwards I was in some pretty decent pain so I rolled my hamstrings (in major pain) but noticed it wasn't really going away. I then tried a couch stretch and my pain level increased 10 fold lol. So pretty sure it wasn't my hamstring, but my hip flexors on the right side. And obv I can't find my lax ball and I don't have a theracane, which is the prescribed method in the SMR discussion thread.

6/19:
BW: 200.8

Cressey foam roll w/ extra attention on hamstrings, but it didn't hurt that much today + couch stretch

Squat:
2x5x45
5x95
5x135
3x5x185

All sets up to 3x5 were really slow on the way down and paused at the bottom

Bench:
5x45
10x45
5x65
5x95
3x5x135

Watched So You Think You can Bench again today and picked up on some things I wasn't doing properly. I'm also thinking about doing a Smolov Jr. bench cycle very soon, but I haven't really looked into it that much yet, so idk how to integrate it into my programming wrt other lifts.

Dips:
10,10,8
+2 reps on first 2 sets, barely got the 8th rep on last one

Chins:
4,4,4

Ab Rollout:
10,10,10

----

Deload week is ****ing ******ed, at least at this stage in the game imo. Unfortunately I got a little injured and didn't want to go all out today... so I'm doing it anyways. It also provides an excellent time to work on form and get some needed recovery.

6/20:

long, very focused foam roll on my legs that felt awesome. Supermans for glute activation and then couch stretch.

std running warmup

6x50m

still noticed some tightness but not as much as the time before. Decided to take a couple days off from running and figure something else out. I think the beach might not be the best place to do sprints and I just need to do them elsewhere. I'll try sprints again next weekend and see how I'm feeling, nothing too strenuous.

6/21:

Cressey foam roll + supermans

Deload

Cleans:
5x45
5x65
5x95
5x135
5x135
5x135

DL:
5x135
5x185
5x205
5x225

Incline:
3x10x130

DB Curls:
3x10x30

6/23:

longish Cressey foam roll

Front Squat:
5x45
5x65
5x95
3x115
3x5x135

OHP:
5x45
5x65
2x5x95

Pendlay Rows:
5x65
5x95
5x115
3x5x135

DB OHP:
2x10x40


6/26:

short Cressey foam roll + couch stretch

Squat:
10x45
5x95
5x135
5x185
5x200
5x230
11x260 (1rm 355.3, +.7)

Very fun.

Bench:
10x45
5x65
5x95
5x135
5x160
12x180 (1rm 252.0, -1.5)

Goal was 13 reps and I failed by 1. Not too happy about that, but I've experienced some solid gains lately and I think I'll make another 1rm with the weight next week.

Dips:
6,5,5,4,4,4

Triceps were really tight after bench and I just tried to get in as much volume as possible. In hindsight, I prob should've used a barbell to SMR my triceps after bench, but the gym was pretty busy and I didn't really want to mess with it.

Ab rollouts:
3x10

6/28:

Cressey foam roll + lax ball on glutes, couch stretch

Cleans:
5x45
3x65
3x95
5x115
5x3x140

Deadlift:
5x205
5x235
9x270 (1rm 351.0, +3)

Incline Press:
10x135
10x135
8x135

DB Curls:
3x10x30

Back Extensions:
20,10,10,10,10


----
No extra thoughts currently. Prob gonna start running again tomorrow.

Where do you live? You look a lot like a guy that comes into my work.

Them squatz look nice to me. What's your thoughts?

Panama City Beach, FL.. u?
Some of them I didn't quite go deep enough imo. At least that's what I remember thinking then.