Videos from ^workout:

Squat - workset 3




Hang clean - workset 5



As always, any critique/advice is very much appreciated.

I wonder if failing in press and bench this week were simply because I started squatting again. Even though squat hits mostly different muscles I still won't have the same level of energy to direct to press/bench if I squat first. Also, sleeping pretty poorly this week might have something to do with it.
Well, from now on, I'll add 1.25 kg / 2.5 lb to press and bench and see what happens.

Biking to work today was pure torture. 3 inches of ice, snow and iced snow on the roads combined with windy weather and exhausted legs from yesterdays squatting made pedaling pretty damn hard.
Avg speed was 15.5 km/h instead of 22-24 km/h I've used to on dry asphalt.

10.12.2011

SS-workout #12

SQ:

3 x 5 x 50 kg / 110 lb

OHP:

2 x 5 x 36.5 kg / 80 lb
1 x 4 x 36.5 kg / 80 lb

Failed the last rep of 3rd set.

DL:

1 x 5 x 77.5 kg / 171lb

A few videos from today's workout.

Squat, workset 3:



Press, workset 2:



Deadlift:



As always, any critique/advice is very much appreciated.

OP,

Not sure if it helps, but I'm also struggling the most with OHP and BP. Not sure why - with squat and deadlift I've been continually adding 10lbs without issues, but OHP is realy tough for me.

I think a lot has to to with my incredibly tight/stiff shoulders. I'm trying out some stretches to help but still moving slowly.

bench and OHP are always the toughest

Sometimes I think bench and OHP are also the hardest to 'get' when it comes to maintaining tight form. Lately I've felt like I've really been getting my upper back solid as sh*t in my bench, and it makes it much easier... Fairly sure it actually shortens the ROM when you get it right.

squat is looking fairly good imo. just keep working on keeping your lower back in extension and tension in your hamstrings.

Also, you do have a fairly obtuse foot angle... be wary of your knees coming inside. It looks like they may be slightly.

basically the same comments with your dead. your form is def improving. just keep working on getting your lower back in extension.

also, don't lift your head so much. head position should actually be similar to the squat. neutral spine.

How does your food look like atm? Food is most important if you wanna become mr big guy.

I mean, 3000 kcal can be nice, and the macro's have to be right, but using ''clean'' food is also important.

Can also recommend bodybuild forums, and make a shedule for what you eat every day. Gl with it sir.

Thx for the comments, guys.

A typical day for me wood-wise:

7:30
Rye-bread w cheese, ham and veggies
Nordic kind of sour milk
Skimmed milk
Fish oil caps + vitamin-D

11:00
Rye-bread w cheese, ham and veggies
A fruit of some sort

13:00
Rye-bread w cheese, ham and veggies
A fruit of some sort

15:00
Rye-bread w cheese, ham and veggies
Nordic kind of sour milk

17:00
Meat/Fish + Pasta/Rice/Veggies (usually lean ground beef or salmon)
Skimmed milk

19:30
PWO-shake i.e whey and maltodextrin mixed w skimmed milk

21:30
Quark
Youghurt
Ice cream or something
Fish oil caps

That's what I typically eat every work-day (excluding PWO-shake on rest-days).
On weekends I eat similar breakfast and before-bed-meal but for lunch and dinner I eat mostly out, ranging from burger places / pizza joints to fine dining.

Also, last 3 weeks my daily averages have been ~3050 kcals and 27/42/31 macros (p/c/f).
27% of total energy equals 205 g of protein/day.

I guess it's time to accept the fact that outdoors-basketball season might be over soon.



So, time to figure out something else to do to warm up.
Maybe some mobility work?

I've been trying to aim for much lower carbs myself. Of course, for me this is largely because I saw higher than normal blood glucose levels in recent tests. I'd say add more fat and reduce carbs if possible.

Mobility work for sure, bestest warm-up. Your macros look fine.