Pull

DL: warmups, 1x6x265
Pullups: 7,6,6,7
Pendlay: 3x7x153
Seated machine row: 8x140, 9x140, 8x150
Rear delt; 12x55, 2x11x55
Facepull; 3x12x38
Curls

So I think we're onto something here with the DL. Tried pushing my knees into my arms and def felt more glute activation. The whole motion also felt more like a pull with the post chain instead of a push with quads and then extend. What say you?
Went with an extra rep because weight felt light. Went barefoot and that also felt pretty good.

Yeah, there is probably an improvement there. Again, it's all so small it's hard (for me) to see.

You can probably still think about more of a "chest up" cue too.

How narrow is your stance? It looks narrow as f*ck there. That might be creating a more acute shin angle and making it harder for you to keep a more vertical bar path and keep your weight back and using more glute.

When I was frame-by-framing your previous video, it looked like your ideal starting position would have been off like a really low block (a few inches off the ground), maybe slightly widening your stance will help this (or it might just in fact be that your limb lengths are bad.

Yea maybe I'm just nitpicking but I'd like to get it right. I think my starting position and back looked better today though and the lift felt better which is probably progress in itself I guess.

I'd like to say my stance is hip width but it looks like I got a bit narrower than that here. I'm comfortable with a narrow stance but I'll go a bit wider next time.

Yea I think it's safe to say my proportions aren't ideal but it's what I have to work with sadly

Yep, we're nitpicking, and yes, you're right to keep trying to perfect it. You will probably never get it perfect (very few will), but it's worth trying.

There's nothing wrong with a narrow stance per se, but the more narrow your stance, the more acute the angle of your shins to the floor will probably be (although this will be affected by other proportions too).

Having your shins more vertical will probably make it easier to pull the bar more vertically (although it looks like you've got a pretty good bar path in that latest vid, but it is a bit of a funny angle) and probably help with keeping your hips back and probably help with using more glutes to get the bar moving.

You just have to experiment a little to find your exact starting position. When I look at your setup, I just want to give you a shove in the face to push your hips back a few inches.

Lol Alright I will give that a shot next time. Just keep trying to make small improvements and we will get somewhere. Thanks for the help

Squats look ok. Your femurs will be shorter if you wear shorter shorts.

Lol

Yeah... Im not sure I get why your stance is so narrow. Jut widen it.

Right I will keep that in mind lol


I will

Legs

Squats felt great and reasonably light. Only last rep of last set the bar slowed down a bit

Squat: warmups, 4x5x250 (PR)
RDL: 3x8x280
Split squat: 3x7x110
Leg curl: 2x12x120, 11x120
Leg extension: 3x12x152
Calf raise: 2x15x135, 13x135
Some ab work

Grunch:

Squat: Stand up tall before starting a rep - squeeze glutes and quads. This will reduce the hyperextension you start in. Small amount of knee cave. You never finish the rep properly - stand up tall! Maybe a bit more upper back tightness can be achieved in time.

Deadlift: maybe too narrow a stance? If it feels right stick with it though. The latter reps look better, first one you lift your head up but dont really lift your chest up and there is a small amount of back rounding to start. I'd hold every rep for a full two count at the top squeezing your glutes and quads because you don't really look fully in control at the top so I suspect you've been a bit lazy (goes with squat too). Your knees move forward under the bar once the bar passes them, keep them back and the bar close and finish with your glutes - you almost finish with your quads and you can see your knees buckle back and forth a bit towards the end. This may become limiting at "heavier" weights as your lockout will be from an inefficient position. Overall pretty tidy though

Thanks for your input Aidan. I have a question about standing up tall/straight in the squat. I squat lowbar and if I stand up straight I think the bar might get unstable and/or the weight will get behind the middle of my foot. Thoughts?
Will try squeezing glutes/quads at the top.

Agree that first rep was sloppy in the DL. Knees moving forward after bar passes them I hadn't noticed before. Will try to fix that and also your other tips.


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It might feel like you'll lose your balance but you shouldn't. Upper back tightness will also help to some extent. Some degree of torso lean is inevitable but you won't ever get a start command in your current starting position. It should also be less energy sapping on your walkout and between reps, and it will also help you brace your core better.

Alright, will just have to try!

Push

Was sloppy with unracking for my first BP set and something kinda tweeked in my left elbow it seemed. Nothing major and could finish all sets and exercises but with slight discomfort. Will have to see how that develops. BP is getting heavy for me and pretty grindy. Really have to focus on tightness because thats when I notice it goes easier.

BP: warmups, 4x5x172,5
OHP: 4x4x112 (PR)
Incline: 3x7x132,5
Fly: 3x10x22
Lat raise cable: 3x11x22
Lying tricep: 12x85, 11x85, 9x85
Overhead tricep: 3x12x80

Third BP set on video

Have someone give you a lift off. A dude walked past right as you unracked lol!

Yea you're right. Most of the bro's speak ****ty english tho and I speak ****ty Thai so getting across what you want is not so easy and has resulted in a couple of crappy spots so I'm a bit reluctant.

Ah yeah I can see how that might be troublesome. I don't suppose "Hey can you give me a lift off please? I'm going for 5 - don't touch the bar unless I'm about to die" features in many phrase books

I guess it's not standard vocab

PULL

DL: warmups, 1x5x270
Pullups; 7,7,7,6 (PR)
Pendlay: 3x8x155 (PR)
Seated machine row: 3x7x160
Rear delt: 3x12x53
Facepull: 3x12x38
Curls

I tried starting with weight a bit further back as per 00Snitch's recommendation, but I think that resulted in starting with hips slightly too low and shoulderblades not over the bar. Other than that went with a wider stance which is not visible on the vid. Not convinced. Narrower felt a bit better to me.
Not unhappy with form but not satisfied either



Pullups and pendlay also on vid. Not completely sure if I'm using too much momentum on the pendlay's.

LEGS

Tough training today. Very busy, active day out in the heat so didn't have much energy going in. Pushed trough it though and felt good.

Squat starting/finishing position looking any better? Tried to start more upright and finish the rep with more glutes. Really need to work on pushing knees out hard. Squats also look high but I think that's camera angle



Squat: warmups, 4x5x250
RDL: 3x7x285
Split squat: 3x8x110(PR)
Leg curl: 2x12x120, 11x120
Extension: 3x12x152
Calf raise: 2x15x125, 14x125

On a sidenote how do you know when you should start using a belt? Never felt the need for one and never tried it but perhaps I would benefit from it

http://strengtheory.com/the-belt-bible/

That's awesome info. Time to start using a belt

PUSH

BP: warmups, 4x5x172.5
OHP: 3x5x112, 4x112 (failed 5th) PR
Incline: 3x8x132
Pec fly; 2x11x22, 10x22
Cable lat raise; 12x20, 2x12x30
Lying tricep; 2x12x85, 10x85 (PR)
Overhead tricep: 2x10x27, 12x22

BP felt better/easier than last time. First time failing OHP, but could've gotten it with more focus I think.