Here are my last sets of deadlifts from last Thursday and squats from Monday. I am not so sure anymore that I was going to low on the squats. I still think I am not sitting back enough. No matter what I try, I cannot seem to get a vertical bar path. If anyone has any comments or suggestions on either lift, let me know. I have a lot of technique I need to work on.





2/21/17

Bench Press: AMRAP at 177.5 - 7
150x6x2
BB Row: 135x10x3
Dips: 8,7,7
Pullups: 5,5,5
Pallof Press and Facepulls

Bench went much better this time than four weeks ago.

squats:
The first thing I noticed is your head position. I know Rip teaches you to look at the floor. Two problems with that here. You're craning your neck forward. This is going to give you neck problems if you dont already have them. The other problem is with a lot of people, that tends to pull your chest down. Racking the bar a little higher, shoving your head back and looking slightly upward should help keep your chest up.

Widening your heels and/or your stance a little will probably help limit your depth and help you use your hips a little more in the hole. Start by getting in your normal stance, then push each heel out about a half inch. See how that feels. Keep widening it a little if that doesnt do anything. Eventually, you'll feel some tension on the outside of your hips as you hit the hole.


DL:
You're forward on most reps. Think long arms, chest up, push through your heels, and look up slightly.

Thanks for the comprehensive answer! I actually thought I did a decent job not straining my neck. I will make sure to prioritize keeping it neutral in the future. I will do some pause squats in my warm up sets to get the movement pattern of sitting back in the hole.

Also, thanks for giving your thoughts on deadlift sets. I will give what you do a try. Especially in light of what happened today.

2/23/17

Deadlift "AMRAP" at 260: 5
Sumo deadlift: 225x6x2
DB Bulgarian split squat: 30x10x3
Ab rollout and facepulls

I put quotes around AMRAP because I always leave at least a couple of reps in the tank when deadlifting. Today, I could feel a tingling in my lower back after the fifth rep. I had a feeling my lower back was compromised so I stopped. I have little doubt my problem is the descent. I don't shift my hips back enough, which causes me to round over and put unnecessary stress on my lower back. For some reason, I am much better at sitting back on the descent when doing sumo deadlifts. I think I will just stick to sumo deadlifting from now on.

Whether doing conventional, sumo or squatting, you need to hinge at the hips and keep your core as solid as a rock at all times. That protects your back.

True that. When I don't control the descent for deadlifts, I tend to have my a weaker than normal core. I plan on doing a more controlled descent from now on. I really need to improve that motor pattern.

2/24/17

OHP: AMRAP @127.5: 6
110x6x2
Pull-ups: 7,7,8
Bench press:135x10x3
DB Row: 65x10x3
Side planks and facepulls

Workout was meh, probably because of a crap night of sleep. Deload week up next before upping the weight for sets of four.

Just think about the descent. Break only at the hips until the bar passes your knees, then bend the knees.

For some reason that is easy to do for RDLs, but once I have more weight on the bar for deadlifts, I descend differently. Just need to remember butt back.

2/27/17

Pause squats: 115x5, 135x5, 155x5
RDL: 95x10x2
Planks and facepulls

2/28/17

Spots Press: 95x5, 115x5, 135x5
Barbell rows: 95x10x2
Dips: 6,6
Pull-ups: 4,3

I found out the gym I have been going to is closing at the end of April. Either the gyms by my work or home are either too far or too expensive. I think I will turn part of my garage into a gym. I have started looking up power racks on Rogue. Anyone have recommendations for power racks? I saw Alan Thrall recently did a video on how to build a deadlifting platform, so I think I will give that a shot.

My Powertec rack is fine for home gym use. I think Rogues are fine as well.

I used 4' x 6' x 3/4" horse mats cut in half for my DL platform. Mine is 4.5" thick, with doubled horse mats over 6 layers of 1/2" x 4' x 8' OSB, and 3 layers of 1/2" x 2' x 4' plywood to stand on between the horse mats. I framed it with 2 x 6s on the outside, so there's a 1" lip around it.

Thanks cha!

3/2/17

Pause sumo deadlift: 135x5, 155x5, 185x5
DB Bulgarian split squat: 20x10x2
Ab rollout and facepulls

3/3/17

OHP: 65x5, 75x5, 85x5
Pull-ups: 6,6
Bench press: 105x10x2
DB rows: 50x10x2
Side planks and facepulls

Next week is finding my 4RM. Looking forward to bench press and OHP. Hoping I can stop good morning squats and bending my knees to early on the descent for deadlifts.

3/6/17

Squat: 135x5, 155x5, 175x5
Plank and facepulls

3/7/17
Bench 4RM: 190
Hammer rows
Dips: 9,9,8
Pull-ups: 5,5,5

I was okay when I woke up Monday morning. By the time I got to work, my lower back was tight. I have no idea what triggered it. It was almost as if my back was out. After warming up at 135, I walked out with 165 and didn't even bother trying to go down. I went back to 135 to try again, hoping the tightness would go away. It didn't. I was okay until I got to 195. My back felt iffy after unracking so I called it a day. I couldn't even RDL 95.

My lower back was better today, but my arch felt off. It didn't feel like I was on my upper back during my warm up sets. I was planning to get 195, but decided against it due to my back and having no spotter.

3/9/17

Sumo DL: 235x4
DB Bulgarian split squat: 30x10x3
Ab rollout and facepulls

3/10/17

OHP 4RM: 135
Pull-ups: 8,7,8
Bench press: 135x10x3
DB rows: 65x10x3
Side planks and facepulls

My back was feeling much better on Thursday. After I finished my deadlifting set at 235, I felt a slight twinge in my back. I decided to stop, even though the weight was easy. Good thing I stopped because the right side of my back got tight fifteen minutes later.

By the time I got to the gym Friday, my back was okay. I was hoping to OHP 137.5 for four but dialed it back. I could feel my back tighten up after 135 so I stopped. My back was okay the rest of the workout until I did side planks. The same part of my back got tight again.

Again, my back was okay the next today. I don't have a real plan when squatting and deadlifting this week. I think I will squat at a weight where I can do five or six reps without any back issue. I plan on replacing RDLs with deadlifts with a controlled descent of four or five seconds. Based on that I will figure out how/what to deadlift on Thursday.

3/13/17

Squats: 195x5,5,6
Deadlift with 4 sec descent: 165x5x3
Planks and facepulls

3/14/17

Bench press: 172.5x4x5
Hammer rows
Dips: 8,8,8
Pull-ups: 6,5,5
AMRAP push-ups: 19,13,11
Facepulls

Two days without back problems! Took it easy with squatting. I will take it easy another week before finding my way back to two plates. I will also go back to barbell rows next week.

3/16/17

DL: 225x5, 235x5x2
DB BSS: 35x10x3
Ab rollouts: 9,8,7

3/17/17

OHP: 122.5x5x4
Pullups: 7,7,7,6,6
Bench press: 140x10x3
DB Rows: 65x10x3
Side planks and facepulls

No problems with deadlifts. I recorded my last set. I think they look fine overall, but I have a tendency to drop the bar forward on the descent once it gets past my knees. At least I did a better job of not bending my knees too early on the descent.



I have been doing dumbbell bulgarian split squats with my foot closer to hammer the quads. Oddly, I have been getting major DOMS in my glutes that I did not get before when I had my foot out farther away. Go figure.

3/20/17

Squat: 215x5,5,6
Deadlift with 4 sec descent: 185x5x3
Planks

3/21/17

Bench press: 182.5x4x3
Barbell rows: 135x10x3
Dips: 9,8,8
Pull-ups: 6,6,5
Pallor press and facepulls

3/23/17

Deadlifts: 245x5, 255x5x2
DB Bulgarian split squats: 40x10,10,9
Ab rollout

3/24/17

OHP: 130x4x3
Pull-ups: 8,8,7
Bench press: 145x10x3
DB rows: 65x10x3

Finally purchased most of my new gym equipment. Still need to buy stall mats and weights. I bought the wood for my platform this morning. Just waiting to back from Home Depot on when I can rent a truck to bring the wood home.

3/27/17

Squats: 220x5,5,7
Deadlift with slow descent: 195x5x3
Planks

Finally getting the hang of sitting back on squats, but haven't been able to do it for a full set. There is always a rep or two where I lose focus and bend my knees too much causing me too push through the front of my feet.

Heh, Im trying to push through the front of my feet more... I think I got too far back! Still working on it to see if its an improvement though.

So jelly...I can't imagine what it feels like to be too far back on my heels 🤔

3/28/17

Bench press: 195x4, 165x8,7
Barbell rows: 135x10x2 underhand, 135x10 overhand
Pallof press and pull-ups

Top bench set felt tougher than expected. Probably because I forgot to smash my left tricep before benching. For some reason, that helps a ton. I think I will try to bench two plates next week for a PR. It is a good time since I will be going to Japan for two weeks after that. Might as well try to hit a long-term goal of mine.

3/30/17

Deadlift: 255x5, 265x5x2
DB Bulgarian split squat: 40x10x3
Ab rollouts

Will likely have to go to a mixed group when I get to 275. The bar was starting to slip a bit on my last couple of reps.

3/31/17

OHP: 137.5x3, 115x7,6
Pull-ups: 8,8,7
Side planks and facepulls

Getting less than six hours of sleep and cleaning the weight in my warmup sets because the squat racks were occupied apparently added to up to a poor top set. I might try again next week for kicks.

I am finally putting on the last coat of polyurethane on the plywood today. Tomorrow I start putting my platform together. If I am lucky, I can put the power rack together by the end of the day so I can start lifting at home this week. The only thing missing from my gym are weights. I guess I will be buying them used off of random on CL as the closest Play It Again Sports did not have a wide selection.

4/3/17

Squat: 225x1, 245x1, 265x1 (PR), 225x7
Deadlift with slow descent: 205x5x3
Plank

4/4/17

Bench press: 185x1, 185x5,4, 165x9
BB Row: 135x10x3
Dips: 8,8,9
Pull-ups: 6,6,6
Pallof press and facepulls

4/6/17

Deadlift: 255x5, 265x5, 275x4
DB BSS: 40x10x3
Ab rollout

4/7/17

OHP: 125x5,5,5
Pull-ups: 8,8,7
Bench press: 145x10x2, 145x8
DB Row: 65x10x2, 65x8
Side planks and facepulls

I wanted to use Monday to hit a PR for squats. Probably could have hit 275, but didn't want to risk it. Plus, the rep felt different than normal. It was okay out of the hole, but then halfway up my body loosened up. It was if it went into a state of shock. Weird.

Was hoping to go for a two plate bench on Tuesday, but reconsidered based on how tough it was unracking 185 and how slow the rep went. The two sets after confirmed not maxing out was smart.

Deadlifting was going well, until my lower back was feeling weak after the fourth rep at 275 due to poor form on the descent. When I get tired, I have a problem with my knees coming too far forward. Otherwise I easily could have done at least five reps, if not one or two more.

Before going off for two weeks, I plan to put together my power rack. If I have enough time, I will buy plates. When I get back I will buy a weight tree and the gym should be all set.

congrats on the PR!

Looking forward to seeing what your gym looks like.

Thanks cha!

4/24/17

Squat: 155x5, 175x5x2
RDL: 135x10x3

Taking it easy this week. Didn't have a choice today as I haven't adjusted to the time difference from Japan. I haven't slept for more than five hours the last couple of days. Also, I finished putting together my bench and dip station while working out. Once I figure out how to upload pics, I will post what my gym looks like.

4/25/17

Bench Press: 135x5, 145x5, 155x5
Pendlay Row: 135x5x3
Dips: 8,8,7
Pullups: 6,6,5

4/27/17

Deadlift: 225x5x3
Squats: 115x10, 125x10x2

4/28/17

OHP: 105x5x3
Pullups: 6,6,6
Bench Press: 115x10x3
BB Rows: 95x10x3

I have no idea how people who don't lift a weight for a week or two can come back stronger. The big four exercises felt heavier than I though, even though I tried to lift lighter.

I am going to try a new routine. A mix of GSLP and what I had been doing. It will look like this:

Monday -
Squats: 5,5,5+
RDLs: 3 sets x 8-10 reps
BB Bulgarian split squat: 3 sets x 8-10 reps (because my left glute/quad is weaker than my right)
Planks

Tuesday:
Bench Press: 5,5,5+
Pendlay Rows: 5,5,5+
Dips: 3 sets x 8-10 reps
Side Planks
Pullups

Thursday:
Deadlift: 3 sets x 5 reps (no AMRAP b/c of prior back issues)
Paused Squat: 3-5 sets x 5 reps
Ab rollout

Friday:
OHP: 5,5,5+
Pullups
Paused Bench: 3-5 sets x 5 reps
BB Rows: 3-5 sets at same weight as paused bench
Side planks

I also plan on running the pullup program freddbird has on his blog. Here is the link: https://www.t-nation.com/training/ti...ull-up-program

I would do something for my hammies on Thursday, but I can't think of anything other than some sort of deadlift variation.

Lastly, here are some pics of my home gym. It took a long time to put together as I am no handyman.

5/1/17

Squat: 185x5,5,8
RDL: 140x10x3
Pull-ups: 7,6,5,4,3
RKC plank

I did a set of BB Bulgarian split squats but it too big of a PITA. My bench kept moving during the set. So much easier using dumbbells. Maybe I will do type of lunges next week.

You need to have a significant strength base and do pretty intense workouts for that to happen imo. Beginners & a lot of intermediates dont know how to exert themselves close enough to 100% to get there yet.

Nice work on the gym!