I don't think any kind of WIM could have made the last one come up. But A+ on effort for actually going for it after standing that long!

Haha cheers. One can only try That was a long pause though lol it didn't feel that long during the set.

Upper B
Thursday, 20 October 2016 at 21:45

Overhead Press
Set 1: 120,5 lb × 6(PR)
Set 2: 120,5 lb × 6
Set 3: 120,5 lb × 6
Set 4: 135 lb × 1

Pectoral Fly (Custom)
Set 1: 22 lb × 10
Set 2: 22 lb × 10
Set 3: 22 lb × 10

Pull Up (Neutral Grip)
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 8

T Bar Row
Set 1: 100 lb × 9
Set 2: 100 lb × 9
Set 3: 100 lb × 9

Face Pull (Custom)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12

Tricep overhead extension
Set 1: 46,5 lb × 12
Set 2: 46,5 lb × 12
Set 3: 46,5 lb × 12

https://strong.app.link/ZblFB7n9Cx

Good day pressing, another PR. Feel like i'm getting better/more efficient at the movement. Also wanted to try if I could press a plate. I could, pretty easily. I think I could've gotten 2 if I used stretch reflex.
Failed last rep of pullups.

Surprised a dude with a bun has that much heart.

You have too much WIM in fact. Many legends of the S&F game have had short careers because they had too much WIM and not enough technique. Have you heard of downtown? Death due to bulging disks from the biggest balls squats you will ever see. Jdock? Broke his back deadlifting with too much WIM. Same with me, squats did me in.

You are young, I wouldn't worry about it too much. But if you want to see what I am taking about, take a video of your squats shirtless. I think the low back movement is going to be disturbing to you. I mean look at the last video. Pause the squats halfway back up and compare first rep to last. Last rep you were soft. I think your form overall is good, but gotta minimize any lowback movement.

See this is just a still frame, in video it looks like loeback is buckling. I would keep an eye on that.

Thanks for the compliment, I guess

I hadn't noticed the low back thing before so thanks for pointing that out. I'll keep an eye on that for sure. I'm hoping it was just a poor day squatting though because I think it looks better on my last video where I had no problems with getting 5x275. What do you think?

They do look better.

Lower B
Saturday, 22 October 2016 at 21:40

Deadlift
Set 1: 315 lb × 5
Set 2: 315 lb × 5
Set 3: 315 lb × 5

Lunge (Barbell)
Set 1: 140 lb × 8
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Leg Extension
Set 1: 190 lb × 11
Set 2: 190 lb × 11
Set 3: 190 lb × 10

Lying Leg Curl
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 13
Set 3: 125 lb × 12

https://strong.app.link/A0zScVVrGx

Mixed feels today, got 3x5x315 but form suffered pretty badly. Vid is last workset. Looks like reps 1-3 are ok but seems like when fatigue sets it I have trouble getting tight and form is poor in the last 2 reps. Will treat is as a fail and see if I can do better next week. Otherwise gonna reset.

It's 11pm and I still need to stuff my face with 1500kcal.. have not been feeling hungry at all during the day the last couple of days for some reason.

Ice cream!

All out

Tough beat

Upper A
Monday, 24 October 2016 at 21:47

Bench Press
Set 1: 190,5 lb × 6(PR)
Set 2: 190,5 lb × 6
Set 3: 190,5 lb × 6

Incline Bench Press
Set 1: 150 lb × 8
Set 2: 150 lb × 6
Set 3: 150 lb × 7

Pull Up
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 8

Bent Over Row
Set 1: 165 lb × 8
Set 2: 165 lb × 8
Set 3: 165 lb × 8

Reverse Fly
Set 1: 11 lb × 12
Set 2: 11 lb × 12
Set 3: 11 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

https://strong.app.link/2dk1nhHNJx

Bench continues to go well, another PR. I can smell the 200! Last workset on video. I felt looser than first 2 sets and as a result it was harder. Still relatively without issue though.
Failed incline again due to increased fatigue probably and also pullups.

Lower A
Tuesday, 25 October 2016 at 21:44

Squat
Set 1: 275 lb × 5
Set 2: 275 lb × 5
Set 3: 275 lb × 5

Romanian Deadlift
Set 1: 305 lb × 9
Set 2: 305 lb × 9
Set 3: 305 lb × 9

Leg Press
Set 1: 470 lb × 10
Set 2: 470 lb × 10
Set 3: 470 lb × 10

Seated Leg Curl
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 325 lb × 15
Set 2: 325 lb × 16
Set 3: 325 lb × 16

Ab Roller
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

https://strong.app.link/Up6KU8msLx

Pleased to get 3x5x275 again on squat. However I tried to cut off depth at parallel because I have a minor annoyance in my groin area on the right side since last week. Going all the way down seemed to aggravate it. So not sure I should still count is towards progression. Depth still not too bad though I think.
Also taped RDL to see how my back is holding up. Seems close to rounding.

I can't really relate to the concept of squats being "too deep", as depth is ever a struggle for me but maybe you should experiment with a wider stance. I find that my "bottom" gets deeper as the stance narrows (up to a point). So you might be able to bottom out and get a good stretch reflex without having to go so deep.

Seems to work when I try it just air squatting. I'll play around with it a bit the next time squatting

Widening your stance will definitely give you higher bounce in the hole, it's how I (maybe over-)corrected my own depth problem. Get prepared for a lot more hip engagement, though.

I think you're touching a fraction low in the bench press and it's making the ascent slightly harder than it needs to be (and sometimes forcing you to push straight up instead of on a nice backwards curve).

Core tightness on squat could be improved, and if you get it right it will take care of you going as deep (you just won't be able to if you're keeping your core tight). I have similar issues and still working at it, its hard to get right.

Yea correct tightness/breathing remains a struggle for me. I'll keep working on it.

As for bench I noticed too I'm touching pretty low. To prevent that I guess I have to feel like i'm flaring more?

Maybe try shifting grip out a half finger width per side? Or just don't touch as low, flare your elbows hard on the way up.

Cheers, I'll try

Upper B
Thursday, 27 October 2016 at 15:20

Overhead Press
Set 1: 122,5 lb × 5(PR)
Set 2: 122,5 lb × 5
Set 3: 122,5 lb × 5

Pectoral Fly (Custom)
Set 1: 22 lb × 11
Set 2: 22 lb × 11
Set 3: 22 lb × 11

Pull Up (Neutral Grip)
Set 1: BW (+15 lb) × 9
Set 2: BW (+15 lb) × 9
Set 3: BW (+15 lb) × 9(PR)

T Bar Row
Set 1: 105 lb × 8
Set 2: 105 lb × 8
Set 3: 105 lb × 8

Face Pull (Custom)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12

Tricep overhead extension
Set 1: 49 lb × 12
Set 2: 49 lb × 12
Set 3: 49 lb × 10

https://strong.app.link/OKyDt4vpOx

Decided to start going in 2,5lb increments on OHP to be able to progress for longer without stalling. Went fine.
Pleased to get an extra rep on chinups from last week so now I don't have to reset.

Lower B
Saturday, 29 October 2016 at 21:02

Deadlift
Set 1: 315 lb × 4
Set 2: 315 lb x 0
Set 3: 275 lb x 5

Lunge (Barbell)
Set 1: 140 lb × 9
Set 2: 140 lb × 9
Set 3: 140 lb × 9

Leg Extension
Set 1: 190 lb × 11
Set 2: 190 lb × 11
Set 3: 190 lb × 11

Lying Leg Curl
Set 1: 130 lb × 10
Set 2: 130 lb × 9
Set 3: 119 lb × 9

Notes: 4 sec negative


Seated Calf Raise
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

https://strong.app.link/o0tkUCw4Rx

Horrible workout today. Failed the first set of DL already and second set I could even get 1 rep. Seriously. Very demotivating. So resetting DL now.

Possible reasons for sucking today:
-Tried new setup after reading Greg Nuckols article. Maybe resulting in not being as tight or something. Also tried taking my breath before getting down to the bar. Not sure if I'm gonna keep that in.
-Lack of cafein. Tried to not drink coffee after 6pm the last couple of days to see if that helps my sleep any.
-Just a sucky day
-I'm just a little b*tch
-All of the above

Thinking about taking this reset to try pulling Sumo for a while to see what I like better and what I'm stronger at. Thoughts?

I think I preferred your other set up.

RE: sumo/conventional. I'd stick with conventional unless you plan on competing, and even then I'd seriously consider just sticking with conventional

If these are still your goals, your programming is wrong and your wrong programming is why you are resetting your deadlift.

Goals
- Get form nailed down on all lifts
- Get to 90kg bodyweight
- Keep progressing in weight on all the main lifts
- Start looking like I actually pick up a weight sometimes