My back is in crippling pain today, feels much worse than yesterday. I fear it will be unlikely that I can complete my squat workouts this cycle. Might need to chalk this cycle up as a loss. Hopefully it won't hurt my lifts too much.

Best to rest up and not let it get too serious and knock out more training time

Bench Day - C17W3. 05-23-2014
5x160
3x180
4x200

Felt pretty solid and tight.

Incline - 5x115, 5x130, 5x150
Chinups - 10, 7, 4, 4, 4


I missed my squat workout for 5/3/1 week. It's my first skipped workout since I started lifting again in November of 2012. My back was still not at 100% and I was extremely hungover, so I felt it would be a good idea to just rest up.

Headed into the deload week now, I should be healthy and back at 'em next cycle.

Press Day - C18W1. 06-02-2014
5x110
5x125
4x145

CGBP - 10x95, 10x115, 10x133
Dips - 10, 10, 10, 8, 7


I tried bumping my press up this cycle despite being on a cut, and it turned out to be a bad idea. I also got distracted mid-set because I was filming my set and someone knocked my iPhone over, causing it to fall 5 feet to the ground.

I'm just going to pretend I didn't try to increase my press max, and move forward.


My back is still sore and I'm not very confident about my deadlifts heading into tomorrow. The pain is isolated to my right lower back, right above my glutes. I've also noticed some tightness down my right calf so it could be sciatica. It only really bothers me while lifting. This could end up being a lost 2-3 months for deadlifts.

Deadlift - C18W1. 06-03-2014
5x270
5x310
5x350

Front Squat - 10x105, 10x126, 10x147
Back Extensions (+10lb) - 3x10


Very, very happy to get through this workout without re-injuring my back. There were moments where I felt some soreness, but it only happened about 2 times. I also popped 4 ibuprofen before going to the gym so who knows how I'll feel tomorrow.

I'm still working on the top-down approach to my DL setup, and while it's not perfect yet, I'm getting better. I definitely felt more locked in at the bottom position, but I also felt weaker on the pull and more tired between reps.

I think once I'm 100% healthy and master the new setup, my results will improve dramatically. I probably could have pulled 8-9 reps at 350 a month ago.

Bench - C18W1. 06-05-2014
5x140
5x165
8x185

Incline - 10x90, 10x110, 10x125
Pullups - 10, 8, 7, 5, 5


Pretty good workout all around, and I usually am not a fan of morning workouts. My back got a little sore during bench, but felt pretty healthy overall.

Last week I lifted with a coworker who is into powerlifting (totals ~1300). He saw me benching and said he noticed two big flaws:
1. I was over-tucking my elbows, and my forearms were not straight at the bottom.
2. No leg drive

I worked on fixing these two things today.

For #1, I let my elbows flare a bit more but I also really focused on keeping my wrists straight. I have a bad habit of letting my wrists bend backwards which I think gives me the freedom to overtuck my elbows.

For #2, I switched back to benching on my toes. I just feel tighter and get better leg drive that way. I never felt locked in with my feet flat.

My leg drive was still weak today, but I think that keeping my wrists flat made a pretty big difference. Last time I benched this amount at roughly the same weight, I only got 6 reps. My bench has been progressing well since I reset it.

i'm no form expert, but it looks like you are nearing the typical squat problem of doing good mornings to get the weight up. this could be contributing to your back pain. you were doing that in your squat vids in the first post too but your form looks better now.

Thanks for the critique.

However, I have to respectfully disagree with you here. My squat form isn't perfect, of course, but in that video you quoted I think I do a pretty good job of keeping the angle of my torso consistent throughout and my chest also rises with my hips. When I think of "good morninging" the squat, I picture the hips shooting up while the chest/torso do not rise.

The second rep is worse, but that was a new max for me so I won't sweat it too much. Anyone have any thoughts?

First few bench reps were real nice. Lots of speed off your chest, form was good. I might play around with different foot positions to figure out the leg drive. The only thing I noticed is that it looks like your head's off the bench. Do you usually do that?

Squat videos look good, they're just real heavy looking. I think you do a pretty good job of not GMing it on the second rep even though your hips shoot up slightly.

My head being off the bench is something I usually do, although it's not a conscious decision. It just kinda happens.

From what I've read, keeping the head off the bench is fine, but I could probably improve my numbers my driving my head back into the bench as I press up.

It probably doesn't matter if it doesn't hurt your neck or traps. I see raw dudes do the shirted crane the neck to watch the bar touch the chest thing and they're plenty strong.

Squat Day - C18W1. 06-06-2014
5x270
5x310
5x350

My form was pretty bad here, but I haven't squatted heavy in a few weeks. These bothered my back a little bit.

SLDL- 10x103, 10x125, 10x142

Press - C17W2. 06-09-2014
3x115
3x130
3x145

CGBP - 8x115, 8x132, 6x152
Dips - 4x10 1x9

I hit 3x145 last cycle on press so no strength has been lost. I implemented some of the recent changes I made to my bench into my close-grip bench, and I felt like I got a better workout.

Deadlift - C18W2. 07-10-2014
3x290
3x330
3x370

Front Squat - 8x125, 8x147, 6x169
Back Extensions (+25lb) - 3x10

Still getting used to the top-down setup. Things didn't go as well this week although my pulls were strong.

There's a new dude at my gym who does compound lifts and is stronger than me, I told him I was trying to fix my DL setup so he watched a set. I also filmed myself and we both agreed that as I descend to the bar, I start losing extension in my back. My back starts to round a bit about 2-3 inches from the bar, and I end up setting it at the bottom again.

I think I need to work on hamstring mobility to fix this, but I'm not entirely sure. I think I might try to change my workstation to use a standing desk to prevent my hamstrings getting tight throughout the day.

I recently did the same thing. YMMV, but my hamstrings feel tighter now than before. You can always try standing around watching tv or playing video games before you make the switch to see what it is like for standing for long periods of time.

I found this video very helpful in loosening up my hamstrings:

Bench - C18W2. 06-12-2014
3x155
3x176
6x196

Incline - 8x110, 8x125, 6x145
Pullups - 10, 8, 4, 3

I'm really performing well on bench lately. My form has felt extremely locked in, and getting better every week. Definitely felt it in my lats today. During my 1st cut when I last benched 196 (months ago), I was fluttering between 3 and 4 reps.

Pullups were pathetic. I felt completely fried. Throughout the day I had felt kinda light-headed, and during my workout today I was getting a little dizzy and was just weaker in general. Probably not eating enough.

Squat - C18W2. 06-13-2014
3x291
3x330
2x370


SLDL- 8x125, 8x144, 6x164
Ab Wheel - 4x12

Damn. I think this is the first time I've failed squats on 5/3/1. I hit 3x370 last month and that was with my back injury, so this was disappointing. I tweaked my hamstring during warmups but that's not really a good excuse. On the bright side I have cut 7.5lbs over the past 6 weeks.

Gonna go for a new PR next week (390). I think I got it.

Press - C17W3. 06-16-2014
5x120
3x140
0x155


I was rushing through this workout because I was trying to get home for the start of the world cup. I think that attributed to my failure here. I probably should have just pushed my workout back by a day.

Deadlift - C18W3. 07-17-2014
5x310
0x350
0x390

Front Squat - 5x137, 5x157, 5x178
Dips - 5x10


This was so extremely disappointing. I couldn't get 350 off the ground despite pulling 3x370 last week without too much of a struggle. My low back started getting sore after 310 and I think I was mentally "afraid" to pull 350. This is the 3rd training session in a row where I've failed.

I think the reasons for my struggles can be attributed to:
1. Cutting (although last time I cut I maintained or even gained strength).
2. Lower back injury (this is still nagging me).
3. Not comfortable with the top-down setup.
4. Early morning workout (today I did a fasted morning lift).
5. 5/3/1 is no longer working (maybe?)
6. Lack of focus


I was thinking alot about this on the walk home and I think I'm going to take a month off of deadlifts to let my back heal and to clear my mind. I've been trying to work through this injury and I've been trying to change my form and it just isn't working. Every time I think I'm in a good spot, I end up getting sore in my back again. I'll give it a complete month of rest, probably reset my deadlifts again, and work my way back up. This will probably set my deadlift progress back by about a year, but whatever.

Bench - C18W3. 06-20-2014
5x165
3x186
5x206

Incline - 5x115, 5x135, 5x155
Pullups - 9, 8, 7, 7, 4

Although my other lifts have been getting shaky, my bench continues to feel great and I'm improving greatly. A focus on keeping my wrists flat has done wonders.

Squat - C18W3. 06-21-2014
5x310
3x350
1x390

SLDL - 5x132, 5x154, 5x176

I did all my squats belted due to the back injury. The 390 was a real grind but I got it up. My form still felt a little sloppy today, I do not feel as tight and locked in on the descent, and I think this is related to compensating for the back injury. Thrilled with these results, though.

Nice grind man, super deep as well

Most obvious thing for me is your walkout is a bit all over the place and you're wasting a bit of energy there, which is usually not much of an issue except at 1RM weight. Try to develop a consistent walkout on lower weights so when you're testing it is automatic. I suck at this too and am working on it now, which is why I noticed it.

Press - C19W1. 06-30-2014
5x105
5x120
5x140

CGBP - 10x100, 10x120, 10x140
Dips - 10, 10, 10, 7, 5

Kinda rushed through this workout, but solid nonetheless.

Deadlift - C19W1. 07-01-2014
5x270
5x310
5x350

Front Squat - 10x110, 10x132, 10x154
Hanging Leg Raise - 3x10


Great results.

I came into the gym today planning on taking a month off from deadlifting heavy. I was going to just run deload week for 4 weeks in a row. However, my form felt really good from the start, and I just said **** it and stuck with the traditional 5/3/1 programming. I didn't even have any chalk on me which hindered me a bit.

Shout out to cha59 as I discussed my top-down form with him via PM and he gave me some good tips. My three biggest takeaways from cha were:

• Shove the knees out HARD as I descend for the bar
• Reach for the bar with one hand first, then pull myself into position to set the other hand.
• Lock my core in as tight as possible

My form using the top-down approach definitely felt way, way better today. Unfortunately I couldn't get vids but I was no longer setting my back in the bottom, and I felt like I never lost tightness throughout the movement.

My back remained completely pain free during the workout and afterwards. I think I may be over this hump (knock on wood).

Bench - C19W1. 07-03-2014
5x145
5x165
7x191

Incline - 10x95, 10x110, 9x130
Chins - 10, 8, 6, 5, 7

Looks like I'm getting a little too aggressive in my progression of incline BP. I'm still cutting, after all. Bench continues to feel more solid every week.