Nice reps, not even close to hitching imo. Good for more

Next cycle, try to start with your hips a bit higher. You can see that the bar doesnt move until they've come up anyway... will help you train for a tighter core/flatter back.

Yea I saw the hips too low when I watched the first video, I'll definitely work on that, thanks. I've started a cut and will be training mostly for aesthetics as well as strength maintenance for the next few months, this should also give me more opportunities to work on form since I won't be doing super heavy stuff often.

Awesome!!

Wed 4/5
Usual rolling and stretches

Bench- 45x10 115x5 155x4 180x2 190x4x2 1x3 1x2

10 rounds x5 90s rest-
Ohp 115x5x9 1x4
Chin-ups 10x5

5 rounds x10 60s rest-
Ez lte +40x10x4 1x8
Ez curl +40x10x2 1x9 1x8 1x7

5 rounds x10 60s rest-
Tricep pushdown 120x10x3 2x9
Db curl 27.5sx10x2 2x9 1x8

Fri 4/7
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5 185x5 210x3 240x3 265x7
Rdl- 95x5 155x3 195x5x4 (90s)
Leg extension- 175x10x5 (60s)
Lying leg curl- 115x10x2 2x7 (60s)
Standing calf raise- 195x10x3 1x8 (60s)

5/3/1 330 1RM week 2 for squats.

Really good looking 405 DL.

Thanks bros.

Mon 4/10
Usual rolling and stretches

Ohp- 45x5x2 95x5 120x3 135x2 140 x 5 4 3

Tweaked something in my neck on the last set and it stiffened up instantly. I tried stretching it but it wouldn't get loose so I decided to call it a day. Hopefully it's just something small

Mon 4/17
Usual rolling and stretches

Ohp- 45x5x2 95x5x5 115x3

10 rounds x5 90s rest-
Incline db bench 50sx5x10
Cable row 150x5x10

5 rounds x10 45s rest-
Ez lte +25x10x5
Ez curl +25x10x5

5 rounds x10 45s rest-
Tricep pushdown 80x10x5
Db curl 22.5sx10x5

I took the last week off because of the neck injury. I iced it the day it happened and have been taking ibuprofen on a daily basis. It's stopped hurting throughout the day for the most part, however, when I wake up in the morning it still feels very stiff and tight. I decided to give it a go today and just lower all my weights to see how it felt. Ohp was ok, still some tightness, but I easily could have gone heavier. I'll continue to work back into everything by very slowly moving up. I'm also thinking of upping my volume, shortening rest time and dropping weight since I'm on a cut for a while.

Also, the gf and I got memberships at a golf course <1min drive from our house. They've got a nice grass range, good chipping and bunker area and three 9s...PGA tour here I come.

Thu 4/20
Usual rolling and stretches + row 500m 1:46

Deadlift- 135x5 225x5 275x5x3
Squat- 45x10 135x10 185x5 225x5x3
Lying leg curl- 95x10x5 (30s)
Leg extension- 155x10x3 2x8 (30s)
Standing calf raise- 165x10x4 1x8 (30s)

Played golf in the morning at a course I had never played, greens were also punched and sanded, shot 48-39 lol. My neck has been steadily improving, not much stiffness when I wake up anymore.

Sat 4/22
Usual rolling and stretches

Bench- 45x5x2 115x5 145x4 165x5x5

10 rounds x5 60s rest-
Ohp 95x5x10
Chin-ups 10x5

5 rounds x10 30s rest-
Ez lte +25x10x5
Ez curl +25x10x5

5 rounds x10 30s rest-
Tricep pushdown 80x10x5
Db curl 22.5sx10x5

Neck is still improving, everything felt fine today. I shot 75 (35-40) yesterday from the whites at the home course.

Tue 4/25
Usual rolling and stretches +bike 5:00

Squat- 45x5 135x5 185x3 225x5x5
Rdl- 45x5 95x5 135x10x3 2x8 (90s)
Leg press- 360x5 360x10x4 (45s)
Leg extension- 145x10x5 (30s)
Lying leg curl- 100x10x2 1x8 2x6 (30s)
Standing calf raise- 150x10x5 (30s)

Thu 4/27
Usual rolling and stretches

Ohp- 45x10 95x5 105x5x5

10 rounds x5 60s rest-
Db bench 60sx5x5 50sx5x5
Cable row 160x5x10

5 rounds x10 30s rest-
Ez lte +25x10x5
Ez curl +25x10x5

5 rounds x10 30s rest-
Tricep pushdown 90x10x5
Db curl 22.5sx10x3 2x9

Sat 4/29
Usual stretches, didn't roll

Deadlift- 135x5 225x5 275x2 285x5x3
Squat- 45x10 135x10 185x10 225x6
Leg press- 360x10x5 (45s)
Lying leg curl- 100x10x3 2x8 (30s)
Leg extension- 145x10x5 (30s)
Standing calf raise- 165x10x4 1x9 (30s)

Mon 5/1
Usual rolling and stretches

Bench- 45x10 115x5 145x3 160x2 170x5x5

10 rounds x5 60s rest-
Ohp 100x5x9 1x4
Chin-ups 9x5

5 rounds x10 30s rest-
Ez lte +25x10x5
Ez curl +25x10x5

5 rounds x10 30s rest-
Tricep pushdown 90x10x5
Db curl 22.5sx10x5

The gf finally beat me in golf yesterday, she shot her best round ever 81, vs my 82. I played abysmally on the front shooting a 44 and was one stroke down, anytime that's happened before I would just go all out on the back and she wouldn't be able to keep up. I figured a +2 38 on the back would do it but she shot her best 9 ever and matched it. I will likely never hear the end of it.

LOOOOOOOOOOOOOOOOOOOOOOOOOOOOOL

Don't encourage her

Wed 5/3
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x3 255x3x4
Rdl- 95x5 135x10x5 (90s)
Leg press- 410x10x3 (45s)
Leg extension- 145x10x3 1x8 (30s)
Standing calf raise- 165x10x4 (30s)
Lying leg curl- 100x10x2 1x7 (30s)

Thu 4/4

Ohp- 45x5 85x3 100x3 110x5x5

10 rounds x8 60s rest-
Incline db bench 55sx8x5 1x7 3x6 1x5
Cable row 160x8x6 4x6

5 rounds x10 30s rest-
Ez lte +25x10x5
Ez curl +25x10x5

5 rounds x10 30s rest-
Tricep pushdown 90x10x5
Db curl 22.5sx10x5

Sun 5/7
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 225x5(touch n go) 275x3 300x2 315x3x3
Squat- 45x5 135x5 185x5 225x5x3 (90s)
Leg press- 410x10x5 (45s)
Lying leg curl- 100x10x5 (30s)
Leg extension- 145x10x4 1x8 (30s)
Standing calf raise- 165x10x3 2x9 (30s)

Tue 5/9
Usual rolling and stretches

Bench- 45x10 115x5 145x3 165x2 175x5x4 1x4

10 rounds x8 60s rest-
Ohp 85x8x8
Chin-ups 1x8 6x5

5 rounds x10 30s rest-
Ez lte +25x10x5
Ez curl +25x10x5

5 rounds x10 30s rest-
Tricep pushdown 90x10x5
Db curl 22.5sx10x5

Thu 5/11
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5 185x5 225x5x6 (~2:00)
Rdl- 95x5 135x10x5 (90s)
Leg press- 360x4 450x10x1 4x7 (60s)
Leg extension- 145x10x5 (30s)
Lying leg curl- 105x10x2 3x6 (30s)
Standing calf raise- 165x10x2 1x8 (30s)

My ankles were hurting so I stopped. In possibly related news, I played some bball last night for the first time in moths.

Sun 5/14
Usual rolling and stretches

Ohp- 45x10 95x5 115x5x5

10 rounds x8 60s rest-
Db bench 50sx8x10
Cable row 150x8x10

5 rounds x10 30s rest-
Ez lte +30x10x5
Ez curl +30x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 100x10x5
Db curl 22.5sx10x5

Wed 5/17
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 225x5 275x5 315x5x2
Squat- 45x10 135x10 185x10 225x10 185x5
Leg press- 360x3 450 x 10 8 5 (45s)
Lying leg curl- 105x10x4 1x4 (30s)
Leg extension- 150x10x3 2x8 (30s)
Standing calf raise- 165x10x3 2x8 (30s)

I need to step up my compliance game, consistency has been slacking.

Fri 5/19
Usual rolling and stretches

Bench- 45x5x2 115x5 145x3 165x3 175x5x4 1x4

10 rounds x8/5 60s rest-
Ohp 85x8x4 5x6 1x5
Chin-ups 10x5

5 rounds x10 30s rest-
Ez lte +30x10x5
Ez curl +30x10x4 1x9

5 rounds x10 30s rest-
Tricep pushdown 100x10x4 1x9
Db curl 22.5sx10x3 1x9 1x8

Wed 5/24
Usual rolling and stretches + bike 5:00

Squat- 45x10 paused: 135x5 185x5 225x5x4
Rdl- 95x5 135x10x4
Leg press- 360x4 450x8x4 (60s)
Leg extension- 150x10x3 1x9 1x7 (30s)
Lying leg curl- 105x10x2 1x8 1x7 (30s)
Standing calf raise- 165x10x3 2x9 (30s)

Good job with consistency, idiot.

Fri 5/26
Usual rolling and stretches

Ohp- 45x5x2 95x3 110x2 120x5x4

10 rounds x8 60s rest-
Incline db bench 50sx8x9 1x6
Cable row 150x8x10

5 rounds x10 30s rest-
Ez lte +30x10x4 1x9
Ez curl +30x10x4 1x9

5 rounds x10 30s rest-
Tricep pushdown 100x10x5
Db curl 22.5sx10x5