I'm sure she's ready for a change lol.

LBBS	Press	DL
3x3@230	3x5@155	1x5@255

LBBS	Press	DL
3x3@104.3	3x5@7-.3	1x5@115.67

BW >206 93.4kg


Squats were easy, presses were kinda easy, deadlifts were easy

make no mistake about it, I'm putting up 160 on Monday.


also, wtf bodyweight? All I ate yesterday was a double cheeseburger and a protein shake, and all I've had today was a protein shake. Starvation mode itt

Forgot to add I tarded around in the Captain's Chair again. I used a 6lb medicine ball between my feet.

[QUOTE=KPowers;29201646]

LBBS	Bench	Chinups
3x3@235	205:5,3,5	10,9,9

LBBS	Bench	Chinups
3x3@106.6	93:5,3,5	10,9,9

BW: <201 91.1kg

Another great day.

Squats were fine. Starting to get heavy but nothing crazy yet. 240 really shouldn't be a problem. Hamstring stretches and hip mobility junk is probably helping. Got a tiny bit of adductor pain on one rep and everything else felt great. Real happy.

Bench: Got a spotter who definitely knows what he's doing. He noted after the first set that my bar path wasn't straight and I kept pushing the bar too far outward.

On the second set reps 1,2, and 3 were all crazy easy but the 4th rep I just died. When I got up he said I overcorrected and the bar kept ending up further and further up on my chest(toward my neck)

Third set I think I got the rhythm and honestly these weren't that difficult at all.

Going to go for 205 again because I won't be benching for 5 days and then on that day, I won't be benching [I]again/I] for 5 days.

Chins: WATCH OUT BATMAN

Bodyweight: COME AT ME BRO

Oh yeah, forgot about captain's chair. I did 3x5 straight leg raise-hold-downs with a 14lb medicine ball in between my feet.

I really don't know what I'm doing on the chair, except that ab work will help my APT, so I'm gonna keep at it.

Should I be increasing weight or increasing reps? I feel like APT(bad posture) is such an endurance thing that I should be going for reps but there's a lot of exercises out there where 5 reps is ideal in most situations. Just not sure if APT qualifies as a typical situation.

Planks!

LBBS	Press	Pullups
3x5@240	160:5,5,4	9,8,7

LBBS	Press	Pullups
3x5@108.9	72.6:5,5,4	9,8,7

BW: >201 91.2kg

LBBS	Bench	DL
asdfasf	210: 5,5,4	1x5@275

LBBS	Bench	DL
asdfasf	95.25: 5,5,4	1x5@124.73

BW >200 90.7kg


I filmed myself squatting and decided that I would have to be a retard to try a work set given my form. I really don't know what else to do. I barely even feel hip mobility WODs, foam rolling with a blue roller on IT bands, inner quads, hamstrings, doesn't feel painful in the slightest. I can flex my lower back on command even in my sleep now. My hamstring flexibility isn't godlike but I can touch the ground with all 10 fingers while keeping my knees locked.

Knees out, chest up, back tight. Go **** yourself.

We're not even talking about a little buttwink, or even a lot. We're talking about maximum flexion. I've done two gym sessions where I just did reps at 135 and filmed it all and worked on form. My squat form is terrible and more importantly it isn't getting any better. Not focusing on depth hasn't helped, either. I wouldn't even care but it's not like last squat session was even particularly difficult. I feel I have a LOT more left in linear progression from my squat.


Bench: I decided last night I was going for 210 and even if I failed I'd still succeed. Not trying is the only kind of failure I know. Was very pleased with all of these, and happy to say cardio was not an issue. Will probably go for 215 on Monday.


Deadlift: 225 felt lolight, I'd pulled 280 not too long ago, and I feel my DL form is starting to really show, so I went for it. These weren't particularly difficult, either. Nor were they painful. A very pleasing gym session, just wish I could figure out wtf to do with my squat.

Bodyweight still 2xx but that's alright. Tough to be mad when I had back to back cheat days including an entire pint of Ben And Jerry's and the next night was two blocks of delicious cheese with a beer.

WORTH IT

You probably need coaching help for squats. I feel that way about my squat and DL kind of all the time, lol.

What is wrong with your squats? From your last few posts it seems like everything is fine. At least post the video!

No need to post it, just watch any video I've posted of me squatting lol. Comically excessive lower back rounding


Yeah, the weight is not the problem.

Oh yeah: I forgot captain's chair this time but I did it last time, used a 17.5 lb DB between my feet. That was actually kinda tough.

Also, deadlifts 1-4 were all double over no chalk, last one I mixed grip because my hands were soaked.

Ok, I went back through every post until 8/31 where I found a link to squats you did at 225. There doesn't seem to be an "OMGQUITTINTIME" amount of lower back flexing at all. It seems at the very deepest part of your squat your lower back starts loses it's flexion and rounds somewhat. I still haven't become an expert on fixing this issue for myself - I can only go a bit below parallel without my lower back starting to round - but if it's happening to you on lower weights too I'd recommend:

Doing air squats with one hand behind your back in contact with your lower back and do squats varying your leg width maybe and foot angle - concentrating on keeping your lower back in its original flexion at the bottom of the air squat.

Thanks I'll try that over the weekend.

Earlier than a mofo session


RDL:
3x3@245


Press:
3@165, 2x5@160

Chinups
3x8

RDL
no chalk so went for triples, these were nice and no LB pain ftw

Press
woot pretty damn happy with this I gotta say. Last rep of the last set was the biggest grinder I've ever done on a press and probably any other lift except for maybe squats. Maybe. Coming down with it my arms just buckled and I barely caught the bar before it slipped out of my hands completely.
Only downside is there's no way I can avoid microloading which means going and getting plates which means leaving the house. Thinking about getting .625lb plates and going in 1.25lb increments instead of 2.5. idk

Chins
I definitely had 9 on the first set but I didn't bother getting my stand platform and I burned a good amount of energy just climbing up to the upper grips. That's also really tough on my hands. Oh well the energy got used in chin motion so who cares.

Bodyweight <205 this was def super gay wtf wtf

hurdur forgot cap chair leg raises but cha says they're bad for LB noobs so I'm gonna switch to planks.

3x5 straight legged + 20 lbs

RDL	Bench	Pullups
3x3@250	3x5@215	10,7,8

RDL	Bench	Pullups
3x3@113.4	3x5@97.5	10,7,8

BW: >201 91.1kg

Good day!

Another sick session. I'm sure my RDL form is loldepth but it's better than lolform. I managed to leave chalk at home again so I just did 3x3. I might be on board with triples for a while anyways because even with chalk, struggling with grip takes focus away from other stuff, and I'm not sure I want to buy straps.

I was supposed to lift yesterday and go get lessons from DFII today, but I was crazy tired yesterday and ended up sleeping 10 hours last night. Oh well, hopefully later this week.

Bench: New WR, and these were retard easy. By far the easiest bench worksets I've done since getting back in to benching. Really excited for 220 at the end of the week. Gave out a loud booya after my third set. hurp

Chins: I put chins before pullups because I hate chins more, and this way "Fridays" are a little nicer. I think holding in my breath is what hurts my reps because I didn't stop breathing on the final set and I did much better than I usually do on third set.


Was going to do some cardio but got some decent dizzy spells after the first set of chins and after the third they got stronger. Cardio makes me dizzy pretty easily so decided to scrap it. Might go tomorrow.

Vid of the day - http://www.youtube.com/watch?v=NVGI6mhfJyA this is incredible, I have no idea how someone figures out how to get this synced so perfectly. First 30 seconds are meh but after that

lifted with DF2000 today to look at my squats

second time I've had a 2p2er work with me on squats and second time they ended up not hurting WTF WTF. im not superstitious but lifting with 2p2ers = good luck

anyways weird sesh cuz i lifted yesterday

squat up to 3x3@225


these were way harder than i anticipated but maybe cuz i was driving off my heels so much more = good form = more quad work idk

they werent brutal but for 15lbs less i was pretty surprised

then i

dl 286

cuz of eurograms


also, from now on i am ONLY posting my weights in stone

s 3x3@16
d 5@20.423