Backstory: Not very active ever... Did karate from age 5 -> 18, played soccer when I was young, but I sucked.

Worked out a handful of times in highschool and college, but was terrible, had no goals or plans, etc etc.

I have never been extremely overweight, but I was my heaviest ever last winter. 170 lbs @ 5'6". I started SS in the middle of January, 2010 and have only missed 2 or 3 work outs since. I have been making solid progression. Have reset squats once and and I feel like I am getting close to stalling on bench and press.

My goals for working out are mostly aesthetic, as I do not plan to play any sports. I may do martial arts again.

My goals for SS in particular are 1xbw bench, 1.5xbw squat, 2xbw deadlift, 0.75xbw press. My current lifts are 160, 225, 275, 120lbs.

Once I achieve these goals, I will most likely begin a split type routine, for mass and "looks".

Ok so, the main reason I am starting this is because I have a few form videos I just took tonight and I would like some criticism.

This weight is tying my PR. I hit this weight a few weeks ago, then reset 10% because it was F heavy. Tonight it felt a lot better.

1st set
http://www.youtube.com/watch?v=wAUh8pF6mx4

2nd set
http://www.youtube.com/watch?v=PvzuPDk3SBM

I did a third set, but the video got messed up. Also I replaced the standard Golds Gym **** music with some random techno that youtube supplied for me.

Do you have a diet plan? If you want mass then get more calories and stay on SS as long as possible. Basically bulk until you feel you're too fat then cut.

First set keep those knees shoved out. A little bit of butt wink noticeable on the second set, particularly on reps you're going past parallel. Other than that, they look pretty easy still.

Right now my diet is pretty "clean". I am probably not getting enough calories, but I am eating a lot of lean protein, and vegetables. Basically the "healthiest" my diet has ever been.

ETA: My overall weight has only gone up by ~4-5 lbs since January. However I can easily tell that my body fat % has gone down, so I must assume that my LBM has gone up.

Yeah I noticed the butt wink too... I think I read that it is from lack of flexibility in the hamstring/glute area? I have been trying to work on my flexibility... mostly doing toe touch type stuff and the one where you sit in the bottom of the squat position.

Milk is "healthy." I recommend drinking a "****load" of it.

2750 Calories yesterday - Goal 2800-3300: ~300 cal deficit.
7.5 hours sleep last night - Goal 8.5 hours: 1 hour short.

Gotta work on this, I think its just as important as my lifts.

I was trying hard for calories too... ate a KFC double down (not impressed btw)

2823 calories today, getting better. Macros were kind of off. Shooting for 40p/40c/20f, got 29p/40c/31f oh well... small rock I guess.

Lifts tonight:

Squat:
1x10x45
1x5x135
1x3x185
1x2x205
3x5x230

Worked on shoving my knees out, trying to spread the floor apart with my heels. Made my hip abductors hurt. Will need to continue to work on that.

Bench:
1x10x45
1x5x95
1x4x135
3x5x162.5

My new micro loading plates worked well. I also banged out all the reps without a spotter. My form felt a lot better as opposed to when I was stuck at 160 for 3 work outs. I might have been bouncing the bar off my chest too much (it was not a lot, and I was trying to correct it for my 2nd and 3rd set).

Deadlift:
1x10x135
1x3x225
1x5x250
1x5x135

Just reset this down from 275. Going to increase by 5, instead of 10. 275 I felt like my back rounded out a bit. Working on dragging the bar up my shins as opposed to having it flop about in front of me.

2836 cals yesterday 32/45/23

8 hours of sleep

Only 2611 cals today. 32p/41c/27f Even went to the tex-mex restaurant for lunch. Oh well...

Body Weight: 177lbs

Lifts Tonight:

Squat:
1x10x45
1x5x135
1x3x185
1x2x215
3x5x235

Notes: Hips did not hurt, which probably means my knees were caving in again. Will take another form video on Friday. Should be able to put up 240 no problem.

Press
1x10x45
1x5x75
1x3x95
3x5x120

Notes: I like this lift. Reps were very slow. I missed this weight last time, so I will be micro loading from here on out. I feel like my form is good.

Does anyone think its worth it to take a form video of the press?

Pendlay Rows
1x10x45
1x5x65
1x5x75
1x5x85
3x5x95

Notes: My first time doing these. I probably could have gone higher than 95, but it felt good. I am sure my form is bad, but I will keep reading / watching videos. I can tell my upper back is going to be sore tomorrow, but that's ok because I haven't been hitting it at all so far. I can tell I like this lift enough to say, I have officially given up on the power clean. Sorry rip...

Did some pull-ups and felt like vomiting, will not be doing those after a workout anymore. :P

Video everything imo. Press is very sensitive to minor form flaws, like e.g. not rotating elbows far enough forwards, non-vertical arms etc.

Calories were very low today, didn't bother counting, but I know I didn't eat much.

Anyway,

Lifts Tonight:

Squat:
1x10x45
1x5x135
1x3x185
1x2x225
3x5x240

Squat Form Videos:

First Set Looks like my knees are still caving in as I drive up.

Second Set

Third Set

Bench Press:
1x10x45
1x5x95
1x2x145
3x5x165

I feel like my form is getting better. My reps do not look very pretty though. I do not have good muscle memory for how my elbows should track.

Bench Form Videos:

First Set

Second Set

Deadlift:

1x10x135
1x4x225
1x5x260
1x5x135

As I was doing the lift I though my form was pretty good, but looking at the video it seems that my lower back is very rounded. Comments and criticisms needed please.

Deadlift

Squat:

1x10x45
1x5x135
1x3x185
1x2x225
3x5x245

Press
1x10x45
1x5x75
1x3x95
3x5x122.5

Rows
1x10x45
1x5x65
1x3x85
3x5x105

Still trying to get this one down. Feels pretty good tho. Will get a form vid soon.

Squat:

1x10x45
1x5x135
1x3x185
1x2x225
3x5x250

First time I have ever thought I was going to miss a squat rep. Got it all out tho.

Bench:

1x10x45
1x5x95
1x3x145
1x4x167.5
2x5x167.5

Missed the last rep of my first set, due to not having a spotter. Got the other two sets out fine. Guy who benches 315+ was spotting me and said I need a more vertical bar path. It seemed to help a bit I do think I was bringing the bar to much over my face.

Deadlift

1x10x135
1x5x225

Dropped the weight down a lot to work on my lower back rounding. I think it looks a lot better than before. Here is a post I made in another thread about my last video: http://forumserver.twoplustwo.com/sh...88&postcount=7

I think it looks better this time, but I am not sure how flat my back is supposed to be. I was really trying to concentrate on it.

Tonight's vid: http://www.youtube.com/watch?v=vB4QwCFSF44

Low WIM before I went to gym today, not sure why. Been on creatine for 3 days now, I think I had more energy, probably all in my head.

Anyway:

Squat:

1x10x45
1x5x135
1x3x185
1x2x225
3x5x255

Slow and steady.

Press
1x10x45
1x5x75
1x3x95
3x5x125

Lots of shaking, in my arms & legs. Back also quivering. Getting very close to stalling.

Rows:

1x10x45
1x8x95
3x5x115

Weight is still pretty light. Don't know how my form is. Would have taken a video today, but had to rush as gym was closing (8pm on Saturdays, wtf.)