No - dont lock your knees out or straighten your legs for the RDL. You should feel some tension in your hammies & glutes at the bottom of that movement.

1/29/2012
Front Squat
3x5x135 (repeat)
-warm ups were pretty heavy & just a bleh recovery/drinking weekend, no surprise

DB Press
3x6x20s (repeat)
-these don't ever feel any easier but bad day to sample I guess

BB Rowz
3x5x75
Set 3 Video
-Obv my ROM is a bit short with hanging the end. I should be able to move up to 25s next & have close to a proper ROM & stopping them on the floor. Any other thoughts on the form?

Those look pretty good to me, but finish by squeezing your shoulder blades together like when you set up for benching.

Your back looks real good on the rows but the way it looks when you're rowing is how it should look when you pick it up. Small point but it's an easy habit to fix.

Thanks for the feedback guys.

Oops, + Chinz, this gym has a nice gravitron with small weight jumps, so I decided to mix it up here for a few weeks since I have been regressing here
3x7x70assisted + 2 standard negs

1/31/12
Front Squat
3x5x140(+5)
3rd Set Video
Thoughts?

Bench
2x5x145 (repeat #4)
4x145
5x110 (paused)
-I usually have 1 bad set where my scaps get way loose in like rep 2 or 3 & it screws the set up. I fooled around with slightly narrowing my grip, my grip has gotten a bit wider over the past year & it felt better in my back off set. Gonna try that & make a jump.

DL
5x215
Video
-Tried adjust the setup slightly by dropping my hips to get a more powerful movement off the ground. Don't know that it did a lot, my arms are just pretty angled back, so I think I need to pull my torso back if anything. You can see in rep 4(and my back got too rounded) where the bar wobbled back a bit.
-It doesn't look like I'm finishing all the way, but I'm squeezing my ass & have that feel of the knees rotating slightly out. Thoughts?

2/2/12
Skipped fronts, I ran into a tree playing football with my afterschool kids & my left quad is all kinds of messed up. Kid ran an illegal pick play obv.

DB Press
4,6,5x20s
6x15s

RDL
3x5x75 (repeat till form is good)
Video
-I think that's a lot better but I could be totally wrong

DB Rowz
3x7x25s (1st in a while)

Chinz
3x7x64assisted (-6)

bump for those last 3 vids if anyone has a chance before tonight plzz

Front squats: look fairly good, you don't need to initiate the movement by going back with your ass though. Keep chest high.

RDLs: they look better, but still there's something...I dunno. Not very experienced with this lift tho.

DL: def looks better, good job. You still need to finish the lift properly though, stand tall and hump the bar (but don't exaggerate).

2/7/12

Fronts
3x5x140 (repeat)

Bench
3x3x150 (+5)
-prob could of squeezed a few extra but was the only one in the gym so didn't have a spotter

BB Rowz
3x5x85 (+10)
-maybe a bit greedy on the jump, missed a few on form for sure

2/9/12
rare morning WO

Fronts
3x5x140 (repeat)
warm ups were damn heavy

DB Press
3x7,6,6x20s
finally getting a bit stronger here it seems

DL
3x5x185 (reset)
-decided to reset to work on my form adjustments & work on finishing the lift properly, plus I forgot my new grip lotion!

I find myself failing miserably at cutting and I'm getting to the point where my gains are slowing so I need to get it done so I can get to getting strong again. I think I'm stuck around ~172, 20% bf, wanna get down to like sub 15%. Yeah, I'm pussy & I know it.

RDLs look better, but dont let your low back flex when you put the weight down next time. You could add some weight (those look light for you), but dont ever let your low back flex under load.

Much appreciates. Yeah, light, just was workin on the form more than anything. Obv I should do that at heavier weights

2/12/12
Fronts
3x5x140 (repeat)
-form was pretty bad on a number of reps

Bench
4x150 (repeat)
-couldn't lock out the last rep with no spotter, had the weight laying on my chest, about to dump it when 1 someone who had been doing cardio came up & helped me. :embarrassed:
2x3x150
5x115

RDLs
3x5x85 (+10)
-form was a bit off again. Bending my knees a few reps, usually when I don't start with enough knee bend. You feel the ham stretch when you do it right, so that's a good reinforcer.

2/14/12
Fronts
3x5x140 (repeat)
-finally strong & good form

DB Press
3x7,6,7x20s (repeat again!)
-getting a bit stronger here finally

BB Rowz
3x5x65 (form work)

DB Rowz
3x7x30 (+5)

2/16/12
Fronts
2x5x145 (+5)
3x145 (2 form misses)
-Form was really solid until the end of rep 3 where the bar was choking me out a bit too much & I had no energy

Bench
3x5x135 (10% reset)
-Got tired of increasing with meh form. Need to rewatch Tate's vids. Good news, is that I finally didn't lose tightness on my right scap, stayed glued & tight to the bench for almost every rep. I think the pulling has helped, plus just focusing on pushing my back into the bench. I think my dominant arm was just wanting to drive the bar up & thus losing tightness.

DL
5x195 (+10)
-Form(see below) looks better & I like my setup but man I just do not explode into the bar at the top. I think subconsciously I'm afraid of hurting my back by throwing my back, back too far, but I've never had an issue with that. The weight is not really insanely heavy but going to get this right before I increase.

Videos from 1st set of Fronts & DL

Diet:
I think I'm going to take another week or two to start eating for my cut, otherwise I'm just going to start a reasonable bulk.

What's a good plan for a bulk without adding a ton of bf, 10-20% surplus?