Needed to get this log started again. Thanks to Soulman & Cha for their help during the hiatus.

If you don't know the story, did SS as a noob, had a number of annoying injuries, had to work a manual labor job, and became a dad recently!



All in all, still damn weak

5'7" ~177 lbs ~22% bf

Finally started seeing an ART guy to work on some of my tendonitis/strain issues from the past & to work on shoulder flexibility.

Being a new dad really shows you how sleep issues rape your progress

9/8/11

LBBS:
3x5x200(+5)

Bench:
3x5x140(+5)

DL:
5x240(+5)
-was pretty heavy & not sure how form was so video+repeat

9/11/11

LBBS:
3x5x205(+5)
-Probably like 3-4 loose reps I wasn't happy with

Press:
3x5x85(repeat)
-form was goot

DB Rows:
3x5x45(+5)

9/13/11

LBBS:
3x5x205(repeat)

Bench:
5x142.5(+2.5)
4x142.5 - didn't really miss a rep but form deteriorated bad on last rep
3x142.5 - missed 5 + ugly form on 4.

DL:
5x240(repeat)
-gah rep 5 is bad. Last rep at the end of a long, tiring day & just lost focus.
http://www.youtube.com/watch?v=xyR6R10Eu2s

Congrats TFG!

Ty!

Forgot to mention I'm eating like 10-20% surplus. Trying to keep bf reasonable.

+1 - does he sleep through the night yet?

DL - dont arch your neck/head back. Keep a neutral spine.

He's a pretty good sleeper, not all the way yet, but very good for 3 months.

Ya, I have a bad habit of doing that when I use the squeeze chest up cue, but gonna work on doing that with neck neutral. ty ty

Good to see you back man, congrats again on your kid (SS + GOMAD soon imo) and keep up the good work.

He's currently on about .25GOFAD(formula) + SSjr. 3x5 Daddy assisted squats. He does a bit of a pressing movement from a face down position when he's mad he's been put like that.

I think he gets like 3xbw in protein/day. Pretty beast IMO.

Cha, et al, I had mentioned getting really loose in the bench in my right scap and I noticed last night it really happens while the bar is on the way down. Left side stays super tight, but I lose the right side even if I focus on pinching them together(tried a number of thoughts here). Killin me

Olympics 2034, here we come!

No input on the bench thing, sorry.

More horizontal pulling - DB, seated cable and/or barbell rows - lots of them imo. Make sure to use good form as opposed to going nuts with heavy weights - dont shrug your shoulders when you do them. Keep the shoulders down and pull back with your lats and lower traps (not the upper traps).

There's lots of other stuff that's more complicated, but that's where I'd start.

9/16/11

LBBS:
3x5x210(+5)
-Form was really good. Probably my best lifts here in a while after a jump.

Press:
3x5x87.5(+2.5)
-Warm ups were heavy so went to 2.5 jump.
-Form was pretty good although like 2 heavy reps where I let my shoulders fall behind my hips and a bit too curved.

DB Rows:
3x5x45(repeat)
-Could do more, but form would prob deteriorate a bit.

Cable Seated Row:
3x5x70:
-Pretty light but workin on form since I haven't done these a ton & doin the accessory for additional pulling per Cha's suggestion.
-Cha, more reps/sets? What about grip width?

9/19/11

LBBS:
3x5x215(+5)
-Couple of shaky reps, but just really tired from bad recovery weekend(lol Florida/Tennessee and my little guy).
-My breathing/endurance through the worksets are improving a lot, so my form isn't really getting bad come set 3. Managing to stay a lot tighter despite being tired. Thanks, Soul, others.

Bench:
3x5x142.5(repeat)
-Form was kind of meh, but ok considering how squats went.

DB Rows:
3x5x45(repeat)
-Just workin the extra pulling and didn't feel like I had a solid DL in me.