i've been lazy with stretching. Just went for a walk so I'm going to now.

so I've been reading around. Two things I need to do:

1. Knees out
2. Squeeze the glutes

I noticed I never really actively do either of those. The glutes should help my press, too. So tomorrow I'll focus on those. If the squat warmups go well doing these two things, I might put 230 on the bar, if I think it's a little shaky I'll do 225 again.

For the press I'll give it another shot at 115. The glutes should help and I'll focus more tight abs/back as well as forearms under the bar. I should tape these.

I have a huge mental block on my OHP, every time I yank it off the rack I let that seed of doubt creep in as well.

I did 3x5@115 then couldn't even get 3 reps at 120 the next time, idk wtf is up with that.

Race to 135 yo?

deal, but the smart money is on you.

probably a combination of random stuff like sleep, diet, etc. but mainly, that's a pretty big jump in weight. i saw that you started an ss log late last year, and while maybe you haven't been following it religiously, you've still done overhead press a decent amount in your life, so you're not a rank novice any more. i dropped to 2.5lb increments within two months of my first ever overhead press workout.

I might agree, my bench is 30lbs. ahead of yours

miles, ya, was doing well then I decided not to lift at all for the first 3.5months of '09 and then hurt my knee first week of May.

Tuesday, 6/23, Tues, B workout

Today was kids to work day, fueling me with rage at all the little kids wasting their precious summer days to hang out with daddy in his cubicle. I was also partially fueled with shame as there were a few pieces of jailbait roaming about as well that I really shouldn't be having naughty thoughts about, especially my buddy Bobby the Black Guy's daughter. Perfect workout prep.

Squat
45x5x2
90x5
135x3
180x2
230x5x3

These just about killed me. Had 1 or 2 bad reps. On the 3rd set, the 2nd or 3rd set I lost the weight forward a little and it made me go up on my right toes for a second. I tried to really focus on knees out, but as I got exhausted I could feel my knees buckle in some. Is there some assistance work I should try doing to strengthen my adductors?

I also think I exaggerate my hip drive a little and have a tendency to raise my hips slightly before my shoulders. I read a dave tate article on squatting (box squatting actually), and he mentioned to think about driving your chest up then immediately your hips next. I don't quite do it that way, but when I really focus to come all up at once, there's a nice hard sticking point about halfway up.

Also, how does one tighten one's glutes during the squat? I couldn't really do it. Just at the top?

Press
45x5x2
60x5
80x3
95x2
115x5x2
115x1
115x3

so close! I was really proud of myself after the 1st and 2nd set. I had to really fight the final rep of set 2 up. I focused hard on keeping my glutes, abs, and thighs tight, but I still have a tendency to loosen up a little at the top and need to re-tighten. On the start of the 3rd set, just something felt off right away after the first set, so I just racked it, took a short break, and tried it again. Failed on the 4th rep. 1 more shot before a reset. I gots dis.

Power Clean
45x5x2
60x5
75x3
90x2
110x3x5

Not much to say. I'm not thrilled with my rack position, but overall went well. I think my 2nd pull could be more explosive. Need to record these next time.

finished up with 5x3 NS situps, BW. Sorta failed the final rep.

also, my diet needs work. I think I need to eat more. When I cut out most of milk drinking, I think my daily intake is somewhere ~2200 cals, and I'm 200 lbs. I'd like to get to around 175, so a deficit is fine, but I think I should be closer to ~3k. I'll have to figure something out. Probably means more cooking. puke.

skipping my workout today, mostly cuz I'm a bitch, but partly because we're in crunch time for stuff at work. I'm checking out a new gym, though, and if it's good I'll probably resume there tomorrow. Next couple weeks are going to be a little hectic due to the 4th of July (going down to SD), and then the following weekend I'll be in Vegas for NBA Summer League. As long as I don't regress and just manage to tread water I'll be fairly pleased.

This is the gym I'm trying out: http://www.powerhousegym.com/

It looks kinda cheesy, but I think there will be lots of strength equipment (i.e. multiple racks), and hopefully they got bumpers. And the guy I talked to on the phone said it'll be ~20 a month, which is half what I pay for a pretty dilapidated YMCA.

This will change my schedule though. Right now it's breakfast -> work -> home for dinner -> work out ~7-7:30 pm. This place is next to where I work 20 miles away, so I'd be going straight from work. One benefit to that is I don't have to feel rushed if I'm stuck at work later, but it means I'll have to bring dinner/pre-WO food to work. No big deal.

you look like less of a pc than i imagined

little depressed tbh

kid, what camera are you using?

for the past weeks have you been achieving fat loss and strength gains simultaneously?

awesome,

I need the suit to pull it off.

ss,

canon power shot A620 digital camera.

renton,

I don't know? I think I lost maybe a little fat but it had only been a couple weeks and I don't weigh myself often. I've even like poo the past couple of days so none of it is relevant anyway.

not working out again today because of work. suck. BUT, I did get a chance to check out the new gym I'm trying out, and I'm pretty geeked about it. In the normal huge area they have 1 power rack + a couple squat racks. They also have a "strong man" room in the back, though, with no ****ty music playing, plenty of bumper plates, heavy stones, kettlebells, sleds, platform, power racks, chalk stands. And it's cheaper than the Y. Plus the front desk girl who showed me around looked sorta crossfit strong and is pretty hot. I'm pumped.