Rom looks much better at the bottom but you're not locking out at the top

That last rep almost looked like it was getting locked out but you stopped the film short. Why? heh

Agree with CB

I think we went over this before, but I can't remember the answer: why seated vs standing? Is it some bodybuilding thing?

I've done this since I started lifting and never changed. Going to be hard to get rid of that habit.

Last rep always is higher cause I'm racking the weight

One squat rack in gym and normally is always being used. Guess I could stop being lazy but meh standing press isn't the best shoulder exercise for aesthetics anyways.

Word.

Any thoughts of going for full gusto and doing Z press instead?

Had to look that up. On the floor from a 'dead stop' rack position that nearly eliminates many compensation patterns that standing and seated back allows.

That's a good idea. Perhaps.

It's the opposite of ego lifting. I couldn't get much up with the Z press.
Can you handle looking like a total wimp? Doubt it, I feel like ego lifting is 90% of why you even lift.

Few months ago my total was low 700s. Ego lifting not even once.

12/13/16
174.8 lbs

- Felt so fatigued after DLs and pull-ups. Almost puked too. Need to get used to mad sets of compound movements.
- Surprisingly DL went up again despite dropping around 1.5 lbs this week. Not sure if I'm gonna go up though, I'm not thrilled with my form. Need to maintain that upright position.

Workout D:
DL 5/3/1 90s rest & 5x5 @50% 1rm 60s rest
135x5
185x5
225x3
*265x5
*295x3
*335x4
265x5 x2

Pull-ups 4x10 60s rest
12 x4

DB rows 4x12 60s rest
75x10 x4

Pendlay rows 4x10 60s rest
135x10 x3

Cable lat pullovers 4x10 60s rest
57.5x10
57.5x8
57x5x10 x2

Looks like you left some reps in the tank on that 335 set. Why only 60s rest?

Very slight lumbar softening on reps 3 and 4, but seems kind of minor and overall looked very K from my POV?

Nice amount of back volume, btw

60s rest only for after 5/3/1 reps, nah I was totally winded after that 4th rep. I almost stopped after the 3rd rep tbh.

Yeah that's what I felt and noticed on the vid as well. I don't like it. Not sure how I should proceed with my next cycle numbers. 335x4 is an adjusted total of around 372. Not sure if i'm just being a form nazi myself right now.

Remind me.. Are you trying to lose weight?

I was only judging from the bar speed. If being winded weren't the limiting factor, it looks like you had at least 2 more reps with solid form. How long did you rest between 295 and 335?

Yeah I went up to 177 lbs now I'm gonna do a mini cut and go down to 168 without doing too much cardio trying to maintain my strength. Maybe I can gain a little bit of strength while calories are still in mid-low 3000s.

probably 2 mins if I had to guess. For the 5/3/1 sets I do whatever- I don't time it I just go by feel.

12/14/16
176.2 lbs

- Due to my schedule this week figured I would throw in an arms workout today. I'm lifting legs on Friday then bench on Sunday.

Arms Hypertrophy (optional)
Standing DB curls 2x15 60s rest
25x20
25x15

Spider curls 4x12 60s rest
60x6
50x12 x3

Incline curls 3x12 60s rest
25x12 x3

Rope pushdowns 3x15 60s rest
42.5x15 x2
42.5x12

Dips 4x10 90sec rest
x12 x4

Cable kickbacks or cable one arm extension 3x15 60s rest
12.5x15 x3

Might be a good idea to rest longer before the top set than you think you need to. Glute/ham and back fatigue should be what limits you for a heavy set of deads, not your breath.

That's fair, how long though?

If I were you, I'd rest 5 min before your top 5/3/1 set each day even if you don't need to. Sure, it's possible that 3 minutes would have been enough; but if the extra 2 minutes has a 25% chance of giving you an extra rep or two, why not spend them?

Squats and dLs, 7 minutes+, bench 5 minutes+, ohp 3 minutes+.


You'll get plenty of practice lifting under a clock for metabolic effect with the 5x10 and with the working sets preceding the top set anyway.


Really gotta push balls deep on those top sets. If you're doing sets of 10+ on sq/dl on the top set, you should need to lay down or sit down afterword. If not, you didn't try hard enough.

12/16/16
176.6 lbs

- Lowered macros down to 225/360/75. It's pissing me off maintaining my weight. Added in short cardio session (1.5m run).
- This time around I forced myself to take a 5 min rest time before my 95% set of 250, glad I did.
- Legs are fkn fried. I'm not gonna be able to walk tomorrow. After I did squats I felt like I had to pass out. Super light headed.

Workout B:
Squats 5/3/1 90s rest & 5x10 @50% 1rm 80s rest
95x5
135x5
185x3
*200x5
*225x3
*250x4 (PR City)
225x5
185x5
135x10 x3

Leg Press 4x10 60s rest
180x10 x4 (felt like fkn 360 lbs)

Leg Extensions 4x12 60s rest
130x15 x2

Leg Curls 4x10 60s rest
125x15
140x10 x3

Stairmaster 5:00 @6.0 speed

Gotta say that I quite like where this log is heading.



Obviously 180 10% isn't ever happening w/o chemical assistance but 170 10% might be in the cards in a few years.

Maybe it woulda been easier to build the lower first and then the upper on top of that but what can you do.

Ya log going in the right direction now

Gains?!!

Had to do a double take and make sure I wasn't in number1hater log.