2/1/16

Front Squat: 167.5x3x5
Bench Press: 167.5x5x2, 167.5x6
Seated Two-Handle Row: 70x6x4

1 min. AMRAP:
20 DB Front Squats @ 25#
AMRAP KBS @ 40#
3 rounds - 2:30 rest between rounds

round 1 - 9 KBS; round 2 - 5 KBS; round 3 - 7 KBS

It takes a while to get ready for front squats so I put them first. They adversely affected the AMRAP set for bench.

2/3/16

OHP: 125x5x3
Weighted NG Pullups: 10x6, 10x5x3
RDL: 220x5x4

10,9,8,..,1:
KBS @ 50#
Pushups

5:50

2/5/16

Bench Press: 170x5x2, 170x7
Seated Two Handle Row: 70x6x4
Squat: 210x5x2, 210x7

30 Ab Wheels for time: 5 something minutes

An unusually positive 5 AM workout. Glad I don't do it on a regular basis though.

2/8/16

Front Squat: 170x3x5
OHP: 127.5x5x2, 127.5x4
Neutral Grip Pullup: 8, 8, 6

Had to workout much later than normal. Apparently, that is when the beasts come out. While front squatting, the guy next to me was deadlifting 545 for reps. His lower back was rounded at the bottom, but somehow made up for it with brute strength.

2/10/16

Bench Press: 172.5x5x2, 172.5x6
Seated Close Grip Row: 150x6x4
RDL: 225x5x4

6 min AMRAP: max burpees, but 15 KBS @ 35# EMOM
29 burpees total

2/12/16

OHP: 127.5x5x3
Chinups: 8, 8, 7
Squats: 215x5x2, 215x6
DB Back Extension w/2 second pause at the top: 45x6x4

3 rounds for time:
5 Renegade Rows @ 20# (L+R=1; 1 pushup after each rep)
20 Russian Twists w/25# med ball
5:02

2/15/16
Front Squats: 175x3x5
Close Grip Seated Row: 150x6x4
Bench Press: 175x5, 175x4, 175x3

5 rounds:
1 min. - 30 KBS @ 40# (jfc this is a grip-fryer)
1 min. rest

I worked out in a different gym since I was told it is better than the I normally go to. And it was. Four squat racks instead of two, bumper plates, no mirrors in front of the squat racks. I wish the gym wasn't so far from work,

I will go forward assuming bench was terrible because of being in a new gym, I did it after back, and at the end of the workout.

2/17/16

OHP: 130x5x3
Chinups: 8x3
RDL: 225x5x4

12 min. AMRAP:
6 box jumps @ 24"
8 ring rows
10 ball slams @ 30#
8 pushups

4 rounds + 21

2/19/16

Bench Press: 175x5x2, 175x6
Seated Close Grip Row: 150x6x3, 150x7
Squat: 220x5 (high bar), 220x5 (hybrid), 220x6 (high bar)
DB Back Extension w/2 sec. pause at top: 50x6x4

5 rounds for time:
10 KBS @ 50#
10 pushups

4:57







These are my squat videos from 2/19. The first set is high bar, the second set is hybrid (high bar position of bar, low bar ascent/descent). The bar path looks more vertical doing hyrbrid squats. I would appreciate any comments or criticism of either squat. Based on the videos, I think I am going to do hybrid squats going forward.

why not low bar movements with low bar rack position?

I think the high bars look better than the "hybrid". hybrid just puts more stress on your torso by having the weight farther off center. I feel like it will just result in your chest caving forward when it gets heavy.

Also, some nit picks:

-dont stand around so long at the top. not a huge deal, but its not helping anything
-you can trim videos on youtube pretty easily to cut out the walking around
-use clips so your plates arent wobbling all over the place.

Thanks for the comments. I did low bar squats late last year for a couple of months. Although I could lift much more weight, I had a hard time getting used to the range of motion and leaning forward the right amount. Plus, I would get bruises around my left shoulder blade. Sounds like I should stick with HBBS.

2/22/16

OHP: 132.5x5, 132.5x4x2
Weighted Pullups: 5x8, 5x7, 5x6
Front Squats: 175x3x2, 175x2x2

EMOM for 8 minutes: 50# DB Goblet Squats - 8 reps

My left wrist felt terrible after the third set of front squats. I could barely keep the weight up after the fourth set. Time to change hand positioning.

2/24/16

Bench Press: 177.5x5x2, 177.5x6
Seated Close Grip Rows: 160x6x2, 160x5x2
RDL: 230x5x4

12, 11, 10,...,1:
50# KBS
Mountain climbers (L+R=1)
8:30

2/26/16

OHP: 120x5x2, 120x6
Weighted Chins: 5x8, 5x6x2
Squat: 225x5x3
Leg Curls: 110x10x3

21-15-9
50# KBS
Pushups
25# OH Lunge

don't remember time

Another 5 AM workout. Weights felt heavier than usual. Left hip flexor have been sore since Friday. That hasn't happened before.

In my experience, low bar squatting typically leads to chest caving in the hole when the weight gets heavy. There's a reason that basically all of the heaviest squats you see nowadays are high bar position.

Work on sitting back and dont let the weight come forward in the hole. If anything, the weight can move back a couple inches at the bottom. That brings your posterior chain into the movement more.

I am going to resurrect this thread one last time before giving up. Life got in the way and it made me too lazy to post. I will do my best to update after each workout or at least on the weekends. I feel like I have lifted the most while blogging, so here I go again.

I have started Alan Thrall's beginner program, with a few adjustments. It is similar 5/3/1, except more volume for the main lifts. Plus, you do not lift around 90% of your 1RM except for a couple of weeks every three months. Ideal for someone like me, who is to chicken to try max out.

I think I have learned why my back tightens up/goes out. It is at risk any time my lower back is in flexion. As a result, I started dong sumo DLs. However, over the last couple of weeks, I get IT band pain when doing sumo DLs, so I have gone back to conventional. Maybe this can help some other people that anterior pelvic tilt and have lower back problems.

1/9/17

Squat: 195x8x3
DB Bulgarian Split Squat: 25x10x2, 25x8
Superset RKC plank and Pallof Press

1/10/17

Bench Press: 155x8x3
Barbell Row: 120x10x3
Superset:
Dips: 8, 8, 8
Chins: 5, 5, 5
Face pulls

1/12/17

Deadlift: 205x8x3
Superset:
Front Squat: 110x10x3
Pause RDL: 135x8x3
Superset: Ab Rollout and Side Plank

1/13/17

Superset:
OHP: 100x8x3
Pull-ups: 7x3
Superset:
Incline Bench Press: 100x10x3
DB Row: 55x10, 55x12x2
Face pulls

Next week is retesting my 8RM for the big four. Curious to see how the deadlift goes since I pulled sumo first time around.

1/16/17

Squat: 205x9, 175x8x2
Superset:
Pause DB RDL: 45x10x3
DB Bulgarian Split Squat: 20x10x3
Plank

1/17/17

Bench Press: 165x8, 140x8x2
BB Rows: 125x10x2, 125x8
Superset:
Dips: 9, 8, 8
Chins: 6, 5, 5
Face Pulls

The AMRAP top sets for squats and bench press were disappointing. I worked out in the early AM both days. I can't seem to find the secret to having the same intensity for AM workouts as PM.

I read that explosive jumping before squats is a helpful warm up. I did some box jumps before my squat sets, but didn't feel a difference

1/19/17

Sumo DL: 235x8, 195x8
Conventional DL: 195x8
Superset:
Front squat: 115x10x3
RDL: 165x10x3
Ab rollouts

1/20/17

Superset:
OHP: 105x10, 90x8x2
Pull-ups: 7,7,7
Superset:
Incline bench Press: 105x10x3
DB Row: 60x10x3
Face pulls

I was able to do sumo DL when it had been painful the past couple of weeks. Pulling conventional felt so much better. I think I will keep deadlifting that way and see how it goes. I need to take some video to make sure my lower back is not rounding.

Deload week

1/23/17

Pause Squat: 105x5, 135x5, 160x5
Superset:
Pause DB RDL: 30x8x2
DB Bulgarian Split Squat: 15x10x2
Superset: Plank and Pallof Press

1/24/17

Pause Bench Press: 85x5, 105x5, 125x5
BB Row: 85x10x2
Superset:
Dips: 5x3
Chins: 4,3,3
Facepulls

Deload the rest of last week

1/30/17

Establish 6RM for squat: 225
DB Bulgarian Split Squat: 25x10x3
Superset planks and pallof press

1/31/17

Establish 6RM for bench press: only got 5 at 177.5; will go forward as if my 6RM is 175
Superset:
BB Row: 125x10x3
Dips: 8,8,9
Superset:
Chins: 6,5,5
Facepulls

After the first rep, squats felt terrible. It felt like the weight was forward and past a certain point on the descent, it felt like I just dropped. Like I could not fully control the descent, which was odd because I was able to complete the rep. I probably had one rep left, but didn't want to risk it based on what felt like bad form. I think I will start foam rolling my quads to loosen them up since I am finding it difficult to load my posterior chain when I sit back.

I should have racked the weight after the first bench press rep. I was all out of sorts and loose. Kind of surprised I got to five. When I found my 6RM in September, I was able to do 180#. Not sure why I have regressed so much. I think I will start doing flat bench on Fridays instead of incline. Maybe I need more practice to get better.

2/2/17

Establish 6RM Deadlift: 255
Superset:
Front squat: 115x10x3
RDL: 165x10x3
Superset:
Ab Wheel
Side Plank

2/3/17

Superset:
Establish 6RM OHP: 125
Pullups: 7,7,7,5
Superset:
Bench press: 115x10x3
DB Row: 60x10x3
Facepulls

Was planning on only hitting 245 for deadlift, but it didn't feel too bad. My lower back is looking better on deadlifts, but I cannot seem to feel my hamstrings feel as loaded as they should. When I bend over to grab the bar, I can feel it; but it goes away as soon as I bend my knees a little bit.

I thought I was being optimistic aiming for 120 for OHP, but didn't even struggle. I think if I tried to hit 130 from the start, without the sets of six at 120 and 125, I would have had a good chance of hitting six reps.

2/6/17

Squat: 200x6x5
DB Bulgarian split squat: 25x10x3
Superset: Plank and pallor Press

Experimented with different foot placements and bar positions for squats. Going to squat with a semi-wide width and feet turned out more than usual. My stance would probably make Kelly Starrett go nuts, but it is the most comfortable for me. I didn't lose the bar forward at all.

2/7/16

Superset:
Bench Press: 157.5x6x5
Barbell Row: 125x10x5
Superset:
Dips: 8,8,6
Chins: 5,4,4
Facepulls

Today was the first time I was able to complete five sets at a given weight for bench press. It may have been because of the extra rest from supersetting.

2/9/17

Deadlift: 230x6x5
Superset:
Front Squat: 115x10x3
RDL: 165x10x3
Superset abs and obliques

2/10/17

Superset:
OHP: 112.5x6x5
Pullups: 7,7,6,6,5
Superset:
Bench press: 120x10x3
DB Row: 65x10x3

Supersetting front squats and RDLs are brutal. It feels more like cardio then strength training. I will split them up next time.

2/13/17

Squats: 215x6x3
DB Bulgarian split squat: 30x10, 25x10x2
Plank

2/14/17

Superset:
Bench press: 167.5x6x3
Barbell Row: 130x10x3
Superset:
Dips: 8,8,7
Chins: 5,5,5
Superset facepulls and pallor press

Took video of my last squat set and it looked terrible. Good morning squats for about the entire set. I desperately need to work on sitting back in the hole. I can feel all my weight on the forward half of my foot. Good for quads, bad for flutes and lower back. I think I am going to cut front squats out of my routine for a while, at least until I can feel my gluteus firing on squats.

2/16/17

Deadlift: 245x6x3
RDL: 155x10x3
Ab Rollout and Facepulls

2/17/17

Superset:
OHP: 120x6x3
Pullups: 7,7,7
Superset:
Bench press: 130x10x3
DB Rows: 65x10x3
Side planks and facepulls

I finally took video of my deadlifts. I had no idea how badly I come forward on the descent, causing the bar to be way too far forward before the next rep. I need to work on not unlocking my knees too much. I think the way I have been doing RDLs contributed to this (bad motor pattern). I am going to drop the weights on RDLs for now to work on form and start doing them on Mondays, while moving DB Bulgarian split squats to Thursdays.

2/20/17

Squat: AMRAP @ 225: 7
195x6x2
RDL: 155x10x3
Plank and facepulls

AMRAP was supposed to be at 230, but I lifted in the morning. I concentrated more on sitting back, which I did a better job of. My problem is I am going to low. I need to work on stopping once my hips are just below my knees. I noticed I have been descending lower than that, causing my knees to come forward and some lower back rounding. Good thing next week is a deload where I will do some pause squats.

post the vids, bruh