The website does suck. Its a book and a video. The production quality of the video is not very good, but the content is excellent. I paid double that for it a couple years ago and it was well worth it.

You won't see all that info organized the way it is in that program anywhere else. I don't know how you can say what its worth or what's in it if you've never read the book or watched the video.

yeah, I bought it for my wife. I ended up learning a lot from it.

....but I have? Watched the video several times and took note of the exercises I wanted to try, how to perform them, came back to the video etc. Seriously, given the amount of effort compared to say, the SS books (which I'd venture took more time to produce and the content is stellar), it's clearly overpriced.

Different target audience and different content. If you compare what I got out of SS vs what I got out of BPK, I learned way more/got way more money's worth out of the latter despite it costing more.

3/8

Write this **** down so it's accurate now.

Front Squats
8x45
7x65
5x85
3x95
2x105
1x115 (usnure if I got parallel but I'm taking it)

Good mornings
8x45
8x65
8x75
8x85
5x95

Wide grip pullups
3x4xBW
1x3xBW

DB rows
7x75
6x80
5x85
4x85

Feeling a little tightness in my groin. On the same side as my recurrent back issues and my calf problems. Gotta be something mechanical going on there.

Bulletproof knees arrived. Yeah, if you base the price on other books, probably overpriced. But, confirmed good. Simple, straightforward. Lot's of information. Worth the money for me.

Both books really good. Thanks cha!

bench

8x135
8x165
6x185
4x205
3x215
1x225
1x235

front squats

8x45
6x65
5x75
4x85
3x95
2x105
1x115

disappointed because I thought this was new high but after looking at my log, no. It was significantly easier than last time. oh well

DL

7x135
3x5x155
4x165
2x165 (got tired)

press

8x95
5x115
3x125
1x135 (woohoo! - my goal was to be able to press with the big boy weights)
3x115

Here's my DL video. This was the first set of 155.

It looks like my lower back is rounded but I sure felt like I was keeping it straight and rigid.

It still feels like my lower back is doing all the work. I'm trying to make my glutes do work but I can still feel it in my lower back. I did have sea legs afterwards so something is going on. (sea legs - that feeling you get when you step on the dock after being in a boat all day).

I realize I'm still arching too much at the end. I'm not worried about that. I can fix it. I'm just concentrating on the actual lift so I forget this part.

Comments greatly appreciated.

I'll post this in the form thread too.

That weight is way too light for you.

You werent hyperextending badly at the top, but that is something to be aware of. When the weight gets heavier, that can be the cause of an injury. When you lock the weight out at the top, think about standing tall. When you finish, squeeze with the glutes, try to make your kneecaps point outward, rather than pushing forward with the hips. You want the knees locked and the torso straight at the end of the lift like you're doing a plank with good form.

At the start of the lift, try to get your butt farther back. Your hamstrings should feel tight to the point that its a little uncomfortable right before the weight comes up off the floor. The weight is going back and forth a bit because your knees are in the way. You want it to go straight up & down. Bend just at the hips on the way down until the bar passes your knees.

Your back isnt bad until the top.

Thanks cha

Sheesh, it doesn't feel light.

Still nervous about this lift. I'll get there.

yeah, you're thinking about a lot of things during the lift right now. The more you keep lifting, the better your form will be and you can think more about pulling hard and less about the little things.

hate hate hate hate hate working out in the morning

FS

8x45
7x65
7x75
5x85
4x95
4x95
3x95

good morning

8x45
8x65
8x65
6x75

still feeling the effect of DL on wednesday.

also, I hate morning workouts

bench

8x135
8x165
6x185
4x195
3x205
3x215

FS

8x45
7x65
7x85
5x95
3x105
2x115
1x125
135xf

such fail on the last one. mental/give up fail.

DL
8x135
7x155
5x175
5x175
4x175

back really tightened up (in a bad way) on the last set. Wanted to go higher but, meh.

pretty much took the wind out of my sails. Presses were weak.

press

8x85
6x95
4x115
3x115
3x115

back seems to be ok. Still really stiff but I'll be able to have sexy time tonight!

true story - while I was typing this, I was going to say "but I'll be able to walk tomorrow". Only gf was watching me type and made me change it.

Not checked your log for a while. Looks like your lifts are coming on well, good job, keep it up! Having an injury sucks but be smart with it and you'll be fine, you're doing the best thing for it with this lifting imo.

thanks

just being able to do stuff I never thought I'd be able to do again feels really good

3/22

My back was really iffy. Still a mess from DL on Wednesday. I debated whether to do anything at all, but gave it a shot. Once things loosened up it got better. On hindsight, I should have pushed my squats more. They felt good. The good mornings did not. They were more stretching than lifting. Anyways

FS

8x45
7x65
2x5x85
2x5x95

good mornings

7x45
8x55
2x8x65

wide grip pullups

6xBW
4xBw+5
3xBW+10
2x4xBW

Back feels a lot better this morning.

I was experimenting with grip width today. I found an undesirable one on the 6x185 set. I sort of thought bringing my hands in would help the shoulders. It had the opposite effect.

Bench

8x135
8x165
6x185
4x195
4x195
3x205
2x215

FS

My goal was 135 today. I felt pretty good. Back still a little wonky but squats don't seem to bother it.

8x45
7x65
6x85
5x95
4x150
1x115
1x125
135xf gaaahhhhhhhhhhhh - soo close

Finished up with some swings. I was debating whether or not to do them but they really loosened up my back. Feeling better. I concentrated on making my glutes and hammies push the weight up instead of my back. Made a huge difference.

anyways

8x35
12x35
15x35
12x40
12x40

Just got back from the chiro. I've been going for my shoulder but it is much much better so I had her look at my chronic calf problem and my lower back, which I tweaked doing DLs last week.

Without telling her exactly where my calf pain was, she found a spot on the other side of the calf and further up. Damn, it was tender. Actually, it hurt like hell. I've been trying to roll where the pain has been and I just never seemed to find that tender area that is indicative of a problem. Turns out I wasn't looking in the right place. Weird how the body works.

On to the lower back. My pelvis was apparently really out of line. But she seemed to think the biggerl problem was a super tight psoas (both sides). **** I hate what she does there. She's told me before to work on the psoas but it seems almost impossible for me to find it with a lacrosse ball. Maybe a bigger ball? Like a baseball? I should have asked.

A bit of torture and a few adjustments and things feel much better. Sort of yuk from all the moving and poking and stuff, but it feels more right.

Anyways..... The result of this is that I really think I need to take DLs much more slowly. I'll be lightening up some and trying to concentrate on my glutes/hamstrings doing the work instead of my lower back. After my kettlebell swing experiment I think I know what I'm looking for.

My chiro works on both psoases basically every time I see him. Rolling the quads and using voodoo floss bands/doing mobility exercises/stretching helps loosen that area up. I recommend doing that stuff frequently - I've posted how to do that several times in this forum. You'll probably be able to find a good post about it with pictures in my log. Get voodoo floss bands if you dont have them, and read about how to use them and dangers to avoid. I also use a DMS on the psoases, but you'll probably never have access to one of those.

thanks, I'll find them

That'll be a trigger point. Check out where your pain is on this site: triggerpoints.net/leg-ankle-foot.htm and see if that spot corresponds with the trigger points listed.

yep