Sweet gym!

Barbell split squats (without the rear foot elevated) work ok.

Thanks on the gym and the advice/tips. You read my mind Aidan. Walking lunges and alternating lunges don't feel the same.

5/2/17

Bench press: 155x5,5,9
BB rows: 135x5,5,9
Dips: 7,7,7
Pull-ups: 7,6,5,4,4

Bench felt much better this week. I barely got five reps at 155 last week. Still getting used to j hooks. I feel like I put my shoulders or lower back in a compromised position when I rack the weight at the end of my set. I probably need to lower the hooks.

5/4/17

Deadlift: 230x5x3
Pause squats: 145x5x5
Pull-ups: 7,6,6,5,4
Ab rollout: 7,5,5

Deadlifts felt good. The weight almost comes off the floor before the first rep. That said, I don't get nearly as tight for subsequent reps.

Pause squats were tougher than I thought. Must be a good thing. The knurling for my barbell is so aggressive it makes me want to finish my sets as fast as possible. My back was all red where the barbell was at. That should make squatting fun this summer!

Nice home gym! And ya pause squats can really suck for sets of 5

Thanks Fred!

5/5/17

Superset:
OHP: 105x5,5,8
Pull-ups: 7,7,6,5,4

Superset:
Spoto press: 125x5x5
BB rows: 115x10x3

Banded pallof press

5/7/17

Pull-ups: 8,7,6,5,4
Burpees: 3 sets of 11, each set < 33 sec.

I'm going to add burpees on days I do pull-ups but don't lift. I could use some sort of conditioning for no other reason than getting off my ass.

5/8/17

Squats: 190x5,5,9

Superset:
RDL: 145x10x3
Plank: :30,:30,:31

Pull-ups: 8,7,6,5,5

I noticed today I have a tendency to take a deep breath and start my rep before bracing properly. Probably not so good for my already tight back.

I did a set of split stance squats and they felt awkward on my left leg. It didn't even feel like I was working my quad or glute. I think I will only do one accessory workout for each lower body workout.

5/9/17

Superset:
Bench press: 160x5,5,8
BB rows: 140x5,5,8

Superset:
Dips: 8,7,7
Side planks

Pull-ups: 8,7,6,6,5

This will be the last time I superset bench and rows. It is too awkward reracking the bar after rows. The j hooks are too high from when I bench.

5/10/17

Pull-ups: 8,7,7,6,6
Burpees: 3x12<36 sec. each set

5/11/17

Deadlifts: 235x5x3

Superset:
Pause squats: 150x5x5
Ab rollout: 7,7,7,6,6

Chins: 8,7,7,6,6

5/12/17
OHP: 107.5x5,5,7
Spoto press: 130x5x5

Superset:
BB rows: 120x10x3
Banded pallof press

5/13/17
Pull-ups: 9,8,7,6,5

5/14/17
Pull-ups: 9,8,7,6
Burpees: 3x12<36 sec. each set

It appears I have developed some sort of tendinitis between my wrist and elbow. It started hurting on my last set of pull-ups on Wednesday. I did chin-ups the next day and it was okay. I went back to pull-ups yesterday since I had a couple of days of rest. There was no pain until after I finished my last set. Today, the pain was too much after the first rep of the fifth set. I plan on stopping pull-ups and starting chin-ups later this week. It is too bad because my pull-ups were starting to get to a respectable level.

I have to lift early in the morning the next two days. The weights are low so hitting at least three sets of five on the main lifts should be a breeze.

5/15/17

Squats: 195x5,5,7

Superset:
RDL: 150x10x3
Plank

Yep.

5/16/17

Bench press: 162.5x5,5,6
BB rows: 142.5x5,5,9
Dips: 8,8,8

5/18/17

Deadlifts: 245x5x3

Superset:
Pause squat: 160x5x5
Ab wheel: 7,7,7,7,5

Had some right shoulder pain when I woke up Tuesday. It has been a problem lately when I sleep on my right side. Doing bench press shortly after waking up didn't help. Unpacking the weight is still tough and seems to put more stress on my shoulders than I remember. My right shoulder felt awful all day. It was okay yesterday, but now it feels a little beat up. I'm curious to see how it feels during tomorrow's workout.

5/19/17

OHP: 110x5,5,6

Superset:
BB rows: 120x10x3
Banded pallof press

3 sets of AMRAP push-ups

Right shoulder hurt during warm ups for bench. For some reason, it is not a big deal when I do push-ups. It also seemed fine on Tuesday doing dips. I guess that is what I will be doing for the near future.

Pushups can be good for your shoulders. Benching with bad form can be bad for them. Post vids of your bench.

Keep your head back when you do pullups & chins. That does not mean tilt it back. Pack the neck by making a double chin with your head back. I suspect the arm pain might be neck related if you are craning your neck forward when you do chins/pullups. I used to do that.

Will do about vids provided I can bench. My shoulder has been feeling much better. I think a lot of pain I was experiencing was due to having the j hooks too low. It would be difficult unracking the bar, plus my shoulder would hurt after the unrack. My shoulder would feel fine during the set, but would then hurt again when reracking the bar.

When I do pull-ups, I keep what you said in mind. I think the problem may be, from the little I read, is that I would drop from the bar on the way down on my last rep. This in contrast to descending to the bottom after my last rep and then dropping.

5/20/17

Burpees: 3 sets of 12, less than 36 sec. per set

5/21/17

Burpees: 3 sets of 13, less than 39 sec. per set

5/22/17

Squat: 200x5,5,7

Superset:
RDL: 155x10x2, 155x9
Planks

5/23/17

Bench Press: 165x5x5,7 (AMRAP vid below)
BB rows: 145x5,5,9

Superset:
Dips: 8,8,8
Side planks

Chins: 7,7,6

5/24/17

Burpees: 3 sets x 13, each set less than 39 sec.

Here is my bench press vid from my AMRAP set. My shoulder felt fine while benching. When reracking the bar, I had to take it easy otherwise my right rotator cuff felt inflamed. Unfortunately, my right rotator cuff has felt terrible all day. Could be from benching, could be from sleeping on it. If there is anything obvious from the way I bench that could affecting it, let me know.

5/25/17

Deadlift: 250x5x3
Pause squat: 165x5x5
Ab rollout: 8,8,8

5/26/17

Superset:
Chins: 8,7,7
OHP: 112.5x5,5,6

Superset:
BB rows: 120x10x3
Banded pallof presses

Three rounds of AMRAP push-ups: 20,15,10

My right rotator cuff didn't feel that bad on Wednesday and the pain was gone by Thursday. Just got a heating/cooling pack to help with the inflammation. I think I will try higher rep bench press on Tuesday and see how that goes. Maybe less weight won't irritate my rotator cuff as bad.

I have to go now, but I'll have some comments on your bench later. Remind me if I dont get back here in the next day or two.

5/27/17

Planks
Burpees: 3 sets x 14, each set less than 42 sec.

5/28/17

Planks
Burpees: 3 sets x 15, each set less than 45 sec.

5/29/17

Squat: 205x5,5,7
RDL: 155x10x3
Ab rollout: 8,8,6

Yet another squat session getting seven reps on the AMRAP set. I feel like I have another rep in the tank, but I am too exhausted and out of breath (and chicken) to attempt it. RDLs are more of a grip exercise than for hamstrings. My upper lat DOMS from a RDLs have been crazy the last few weeks.

bench - your setup is pretty loose. Tightening that up, getting your weight more up on your neck and upper traps and pulling your shoulder blades in and down will help the shoulders feel better when you bench.

Have you watched this series? https://www.youtube.com/watch?v=EHx1...D8B0C3BFDB82F2
If you haven't seen it in over a month or so, watch it again. You'll likely notice things you missed before.

Here's a good, short video on setting up by someone who's a lot better bencher than Tate: https://www.youtube.com/watch?v=pGCZ7laofvg

Thanks for the tips. I had a feeling I was not setting up properly with my traps. The second video posted helped with that. BTW nice cameo in the background. I tried using that set up for my workout yesterday but I don't have the mobility to be up on my toes. Plus, I can't seem to get any decent leg drive in that position. I watched the other video about using the same set up, but having flat feet. The guy said moving your feet out will not result in a loss of tightness. I will have to give that a shot.

It has been a while since I watched SYTYCB. It had a lot of answers to questions I was having, especially regarding when to squeeze the bar apart.

5/30/17

BB rows: 147.5x5,5,9
Bench press: 165x5,5,7
Chin-ups: 7,7,6
Dips: 8,8,7

5/31/17

Planks
Side planks
Burpees: 3 sets x 15, each set under 45 sec.

Finally, no pain upon unpacking or reracking the bar when benching. I still have a problem shrugging my right shoulder when the weight gets heavy. I try to cue myself to keep my shoulder blades back and down, but some other causes me to forget. I just need to make that cue the top priority.

On another note, I recently did the 30/30 squat challenge. It involved sitting in the bottom of a squat 30 minutes a day for 30 days. Based on what people said online, I thought it would help with hip mobility. For me, the challenge did not feel like it had much benefit. Sitting for the 30 minutes was no easier the 30th day than the first day. It is the sort of thing that makes wonder if static stretching is less beneficial for mobility than dynamic stretching/just doing the damn movement.

6/1/17

Deadlift: 255x5x2
Ab wheel

I felt a tweak in my lower back on the last rep of the second set while deadlifting. It did not feel as bad as it has in the past. I did not tape the set so I won't know what happened. I backed off and did some abs and hanged from the pull up bar to help decompress my spine. I am done with conventional deadlifts. Only if I had a coach check out my deadlift in person would I go back. So it is back to sumo deadlifts.

6/2/17

Superset:

Chins: 8,8,7
OHP: 95x5, 105x5,8

Superset:

One and one half inverted Row: 6,5,6
Dips: 8,8,6

Took it easy with OHP to ensure no back problems. Also switched out barbell rows and bench press with exercises that don't stress the lower back.

Getting a good tight setup is a lot easier to do on your toes than flat footed, almost regardless of your mobility, if you are doing it right.

Watch it again in about a month or two.

You're doing something right.

One cue I heard a teammate use recently is to keep your shoulders as far away from your ears as possible. That seems logical to me and it might work for you.


This sounds like its probably a bad idea. I am curious who suggested this. Where did you get it from?

Post DL videos here. Bug me if I havent commented within a couple days.

I will the bench cue a try. It makes all the sense in the world, but I find it is difficult to actually do when the reps get heavy.

Re: the squat challenge, nobody suggested it. I think I came across it on YouTube and then researched it via google. I did not come across anyone saying it was a waste of time. Some people who were tight complained of some tightness in particular areas. The challenge reminded me of KStarr's ten minute squat test. That was much more difficult. I am curious why you think the 30/30 squat challenge is a bad idea. I think it would be for someone that sits all day and never squats.

I did not record my last deadlift session. I will record future deadlift sessions to see if there is anything noticeable. I don't plan on deadlifting conventional style. I have injured my back too many times. Weird thing is my lower back never gets sore from deadlifts. My back seems to go out randomly.

6/4/17

Squats: 165x5, 175x5, 185x5
RDL: 135x10x3
Ab rollout: 6,5,5

My lower back felt a little tight in the hole so I took it easy. The whole workout felt tougher than normal. I guess that is what happens when you lay around all day waiting to lift.

ok. I havent given something like that a lot of thought, but I know I would hate it. I'm not sure what good its supposed to do for you that something better / faster wouldnt do.

6/5/17

BB rows: 115x10x3
Bench press: 165x5,5,6
Chins: 7,7,5
Dips: 8,6,6

6/6/17

Burpees: 3x12 < 36 sec per set

6/8/17

Sumo DL: 185x6x3
Pause squat: 145x5x5
Ab wheel: 7,7,6

6/9/17

Chins: 7,7,8
OHP: 115x5,5,5
BB rows: 115x10x3
Bench press: 145x5x5

6/11/17

Plank and side plank
Burpees: 3x13 < 39 sec/set

The tendinitis I was getting from doing pull-ups have come back. Strangely, it has been happening when I bench. Don't know what that is about. The good news is it does not happen when I do chin-ups. I am going to go back to the pull-up program I was doing before except doing chin-ups instead.