Back squat looks fine, front squat looks like shiet.

Fair.

I think/hope that's a consequence of the crossed arms and the fact that I need to get my lats back/flared. Or start stretching out to actually be able to get into the front rack.

Isn't that more of an ankle dorsiflexion issue?

3/6: 184.4

A
Incline bench (5/3/1): 135x5, 155x3, 170x6, 185x2, 195x1, 160x7, 145x8
DB Row: 6x10x85
One Arm Cable Row: 6x15

B
DB Bench: 8x80; 7x85; 6x90; 7x85; 8x80
Machine Rear Fly: 6x12

C
Arnold Press: 3x10x40, 2x9x40
Cable Upright Row 4x12

D
Cable Front Raise: 3x12
Lying DB Skullcrusher: 3x10
Lying DB Tri Ext (externally rotated): 3x10
Seated DB Tri Ext : 3x10

Still feeling a bit under the weather; probably could have grinded out another rep on the AMRAP, but decided to save it for jokers and volume sets. Heavier DB bench sets felt good. Work capacity mildly better, but between losing all the recently gained fake LBM, being sick, and incrementally getting up earlier every day to prep for Europe, I'm not sure how optimal my performance is going to end up being for the rest of the week.

Monte,

Have you ever tried straps front squatting instead of arms crossed?

Weasel,

I have not. I assume the proper way is to affix to the wrists normally, and the loop the straps around the bar back to the hands to pull the hands up/to the shoulders and keep things in place?

3/7: 183.6

Walk: 4.1 miles at 4.1/2% incline (60:00)
HLR: 4x8
Pallofs: 4x12
Farmer's Walks: 3x45 sec x 85 lbs

Astonishing how not having 2000 calories excesses over the weekends make continued weight loss during the week easier. Steady as she goes with 2,000-2,200 calories. My e-book will be coming out shortly.

When I strapped front squats, I looped the straps around the bar, pulled it tightly, then wrapped the straps tightly around each hand such that my hands were fused to the top of the bar. It felt very secure but chafed where the hands made contact with the bar.

Just work toward a front rack and get all the benefits of doing things properly instead of fpsville? Take a photo or vid of what it looks like when you try to front rack.

3/9: 182.4

A
5/3/1 DL: wu, 5x210, 3x240, 7x265, 1x285, 1x305, 7x250, 4x5x185 (paused)

B
Front Squat: bunch of sets up to 5x75 to work on rack position
NG Chins: 6x10xbw

C
Leg Ext: 4x15
Leg Curl: 4x12
Preacher Curl Machine: 4x12





Worked up to a relatively easy 305 after the AMRAP set and decided to call it and just do a backoff set and a bunch of paused sets; DL is feeling pretty good right now and I want to keep the progress slow and steady. Managed to get into the FS position with my elbows reasonably high, but it put a fair bit of pressure on my wrists. I guess I'll just keep it up and see what happens; didn't have a chance to video this time, but I will in a few weeks when I'm back at it.

Feeling kind of burned out since we had a bunch of Germans in our office all day yesterday (potential merger), so I didn't have time to lift or eat much. Cut seems to be going well, though it's pointing out to me that my "cheat days" were much worse than I originally thought, since the weight keeps falling off me at the 2000-2200 range. I've also been up 4 hours longer than normal since I'm trying to be an adult and prepare for the time change (flying to Europe on Saturday), so worked out fasted was a bit more challenging. Probably going to shoot for maintenance-ish on the trip and maybe 2400ish calories once I get back home. Almost to 180.

Shockingly enough, I feel better after eating! 13 oz of 98% lean ground chicken taco meat, 1 oz of cheese, and 1 cup (~350 calories per cup) of these beans, which are super easy to make, super tasty, and clock out at about 350 (calories per cup). 980 calories/47c/28f/140p in case you guys think I'm #thinspo'ing it like KC.

3/10: 183.4

A
OHP (5/3/1): wu, 5x95, 3x110, 7x125, 2x135, 1x145, 8x115, 9x105
Facepulls: 6x15x50
Seated Cable Row: 6x15x87.5

B
DB Incline Bench: 8x65, 7x70, 7x75, 8x70, 8x65
DB Pullover: 4x12x65

C
Dips: 4x8x+45
DB Hammer: 4x15x35

D
Single Arm Cable Tricep Pressdown: 4x12
Lateral Cable Raise: 4x12

E
Lying DB Skullcrushers: 4x12
Single Arm Cable Curl: 4x15

Got up at 4 AM; pretty close to being on schedule for Europe. Being an adult blows dick.

Might have had one more rep on the AMRAP; joker sets were pretty smooth, and was pretty happy with the backoff sets. Added a few more reps to incline; everything else went fine. Somehow more crowded in the morning than it usually is at noon; multiple people squatting. Weird.

Those back squats are looking good indeed. Juicy PR on the (distant) horizon?

3/12: 183.2

A
5/3/1 Squat: wu, 5x155, 5x175, 12x200, 3x220, 3x235, 10x185, 10x165
Pullups: 9x9xbw

B
Leg Press: 5x8x290
Calf Raise on Leg Press: 5x12x290
Single Arm Lat Pulldown: 6x15

C
DB Bulgarian SS: 4x8
Spider Curl: 4x12

Stress "refeed" yesterday due to the impending trip and just being dead tired from getting up early to get ready for the time difference, but probably wasn't too bad. Squats felt good; probably had a few more reps in the AMRAP but wanted to leave a bit in the tank. Back feels good; hypers pumped my SI up a bit last week so I left them out. I'm liking the extra squat volume anyway. Videos to come.

Hey man, great thread. Lurking it closely.

**** man, those look good. Real good.

This

Cheers bros

Given what my travel schedule is likely to be plus the fact that I don't want my SI issues to recur, I think I'll stick with this high volume 5/3/1 with a few joker sets thrown in when I'm feeling good for the time being, increasing my TM only 5 lbs per cycle. It's a bit slow for sure, but hopefully it should allow me to stay healthy as opposed to going up too fast and reinjuring.

I would take healthy first every time and IAEC.

Nice skwaats, bro.

How tall are you again and how wide is your stance?

+1 to BPA

Slow but consistent progress is very rewarding.

And ultimately is the best case scenario for all of us anyway

3/19: 188.6

A
Incline bench (5/3/1): 120x5, 140x5, 160x9, 170x3, 185x2, 150x9, 135x10
DB Row: 6x10x85
One Arm Cable Row: 6x15

B
DB Bench: 8x80; 7x85; 8x90; 8x85; 8x80
Machine Rear Fly: 6x12

C
Arnold Press: 5x10x40
Cable Upright Row 4x12

D
Facepulls (light): 4x15
Lying DB Skullcrusher: 3x10
Lying DB Tri Ext (externally rotated): 3x10
Seated DB Tri Ext : 3x10

Not bad for having spent sixty hours on a plane or train the last week, eating all the food, and not lifting for a week. Call it a refeed; the three pounds of Eisbein I had a few nights ago was probably singlehandedly responsible for the DB bench gains. Here for another week and a half, then a brief two day jaunt to Atlanta, so the next few weeks should be a bit more routine.

The secret of gainz:

Yum, pickled alien lung!

That place looks a little on the fancy side for that dish. Also is that a wine glass? Might be what is holding you back. Pretty sure consuming that with German piss beer is instant gains, unsure if consuming on floor is better/worse.