no washers at home depot

oh and food today. Much the same as yesterday:

8:30 am: 4 eggs scrambled w/ leftover ground round onions and peppers and cheddar cheese. 1/2 grapefruit.
12:30 pm: salad w/ olive oil and balsamic + turkey
4:00 pm: broccoli w/ olive oil and pepper and 1 can tuna w/ beaver deli mustard
7:00 pm: 1/2 lb (pre-cook weight) of 93/7 ground beef w/ onions, tomato, and garlic (my apt reeks of garlic) + small salad w/ olive oil
10:00 pm: PWO shake w/ raspberries, 1/2 cup oatmeal, spoonful of all natural PB, 1.5 scoops whey, 8-10 oz of whole milk.

had a handful of almonds for a snack at some point. May also have a couple gulps of milk before I go to bed.

how long was shipping? I won't be pressing again until Monday.

I think I might do a scaled back workout tomorrow since I'm flying to SD Thurs night. We'll see how I feel. My right groin was actually pretty mad at me during the workout. I did something to tweak it beforehand.

i'm real close to the southern california warehouse (i should have just picked them up), but it was like 3-5 days if i remember correctly. i've read some reviews about the place and generally people swear by it, so expect prompt shipping and good communication about when it leaves the factory.

Hah just caught the bench vid pure awesomeness, I love how the music just rolls on well your struggling under the bar, so classic. I can't talk much though I've never lifted weights and just got SS to have a read through before giving it a crack, inevitably I to will probably be squashed before I know it. Keep up the good work, reading logs helps those thinking about giving it a go to get their ass into gear.

today's lifts:

Squat - 215x5, set 1
Squat - 215x5, set 2. Dude tire-flipping at the end

Press - 60x5
Press - 115x5

I think I'm putting the bar too far back over my head. I noticed it in the 60x5 video and tried to do it less after that.

PC - 89x2 bar path kinda sucks
PC - 116x3, set 1
PC - 116x3, set 2

as always, comments appreciated.

I think bar path is ok as long as you aren't feeling a lever arm developing.

With the squats it seems like your weight drifts off your heels and onto the balls of your feet, making the exercise more quad dominant. I may be imagining things though as nobody else is commenting on that. Driving from your heels may be a good cue to get yourself more glute/ham activation.

Also sick press strength for your bench.

I've been meaning to say this for awhile, but man you need some new pants. Those things aren't long enough.

look at rep 1,4,5
the bar path is super weird, its a very arced motion, it looks quite straight going down but when you come up it arcs alot. this looks kind of weird to me, and i do not know what is causing it.

is your weight shifting forward when coming up?
do you feel your back has worked alot after the set? (its what i felt when my form went into GM mode and probably had a similar bar path)

really focus on equal ascent of chest and hips.

yeah, I think it is.. I think you and Doug F are right on. I don't think I do it every rep or every set, but when the weight gets heavy I sometimes lose it forward due to not keeping my chest up (perhaps caused by a weak abdomen), and rather than pulling it back in line with stomach and upper back I'm cheating with my feet. I sometimes notice when I GM a rep, but I never really noticed the feet. Maybe that's why my knees are stiff.

Thanks guys I'll work on it. Probably need to consistently do some ab work. I was doing NS situps here and there, but I don't think this new gym has a slant board. Any suggestions?

also I should probably post some of these on Rip's board.

halstad,

I really don't care. They accent my ass cheeks. And really I only use the pants for DLs and PCs nowadays, it's just I forgot to pack my shorts yesterday. I see no reason to drop $$ when these function fine.

I wish I was more like you. =(

why? I'm at least 20lbs overweight w/ bad skin and have weak lifts.

Anyway, no workout today because my hamstrings and adductors feel like jello. Do I dare try a pre-work workout in the morning tomorrow? We'll see. I have to work late tonight. If I get to bed by midnight I might give it a go.

I did read this great article today: http://robertsontrainingsystems.com/...s+Don%27t+Lie/

I def have some anterior pelvic tilt. I think I'll start doing some pull throughs after my SS workouts, hopefully work up to the GHR. I also might do some GTG type work with glute bridges and things like that.

Nice article definitely opened my eyes to my weaknesses.

food today:

9 am: 4 eggs scrambled w/ cheddar cheese. 1/2 grapefruit
1 pm: chicken breast w/ some bbq sauce, steamed zucchini and cauliflower, fruit salad
4 pm: broccoli w/ olive oil and pepper, 1 can tuna + mustard
snacked on some almonds
~10 pm: 1/2 lb cheeseburger (no bun), spinach and cucumber salad w/ olive oil. It sucked that it took this long to have dinner, but I was stuck at work. I was proud of myself, though. I was really tempted to pick up food on the way home because I was so tired, like Wendy's or In-N-Out, but as I was driving I convinced myself "you got ground beef at home, you got veggies, it'll take 5 mins to make it". Reason prevailed. Sweet. The burger came out real well for safeway ground beef on a foreman.
~ 1 am: some milk
3:30 am: bed . Damn work. Def need to sleep more.

oh, I should also mention I have at least 1 cup of coffee daily, always with h&h, occasionally w/ a little sugar (mainly if I get iced coffee).