nice work! Your press form could use a little work, mainly how it's positioned in your hand. Your elbows also look slightly behind the bar.

Thanks man.

I see why you're saying that with my hand, but it's way at the base of my palm and there's little to no lever arm even though my wrists are bent. I'll watch it though.

You have a point with the elbows, thanks.

No deadlift love. Does anyone even lift? That's cool, because based on how I feel I am never deadlifting heavy again (or at least for a week). No injury, just generally feel like death^2.

10.3.2012

Gonna just do this copy and paste thing as long as I'm using Fitocracy.

Foam Rolling:
60:00 (+35 pts)
Really 80 mins of foam rolling, voodoo banding, hip stretching, etc. My low back and back in general feels bad. Meh.

Barbell Squat:
20 kg x 10 reps (+42 pts)
20 kg x 10 reps (+42 pts)
70 kg x 5 reps (+75 pts)
120 kg x 3 reps (+126 pts)
150 kg x 1 reps (+135 pts)
161 kg x 5 reps (+290 pts)
161 kg x 5 reps (+290 pts)
161 kg x 5 reps (+290 pts)
Back felt WOAT without actually having an acute injury. Just so tight, but not acute pain that made me have to stop. It was one of my hardest squat days ever. I just felt like death. I may deload for a week. I'll see how I feel on Friday.

Close-Grip Barbell Bench Press:
20 kg x 10 reps (+42 pts)
20 kg x 10 reps (+42 pts)
70 kg x 5 reps (+75 pts)
100 kg x 1 reps (+64 pts)
107 kg x 5 reps (+130 pts)
107 kg x 5 reps (+130 pts)
107 kg x 9 reps (+151 pts)
Felt good.

I've noticed significant improvement in my chest pain/cartilage injury since beginning benching.

Pull-Up:
1 reps (+27 pts)
1 reps (+27 pts)
1 reps (+27 pts)
1 reps (+27 pts)
1 reps (+27 pts)
10s negative on last rep

Nice squat workout and DLs from a few days ago

Congrats on the PR - you just beat mine by 5 KG. Gives me something to shoot for again

Beastly squats & nice press too - looks like you're almost all the way back from the injury.

I didnt notice that was the end of the page, and the PR took place a few days ago when I made that last post. It looked like your low back rounded a little on the PR DL, which is probably why it feels bad. You probably know this, but continue rolling & the mobility stuff & go easy on that low back until its better.

Down the road, mixing in some stuff that makes the load lighter off the floor/heavier at the top would probably be a good idea - stuff like chains, bands, and elevated stuff like block or rack pulls and trap bar DLs using the high handles (assuming you have access to some of that kind of stuff) would all be good.

Solid work lately sir, though I'm quite disappointed that you don't have a six pack and in your choice of music.

^^

I didn't picture you as someone who likes rap G4S, and we all know you love dem abz (insert G4Sshirtless.jpg)

I like most music, with just a few specific exceptions.

Errrybody love dem abz.

You better not be hatin on my man Elton here

No sir, def not.

ty. yeah, generally feeling really good lately. Maybe 90% on everything from before, with the exception of squats, which I was a bit more advanced and worked harder on my previous go round.

ty.

Which music, the press metal or the deadlift mashup? The mashup was a Kids & Explosions thing I put on now and again. That's probably the weakest song on there, but I was not thinking of what music was on. Not sure I can do the Elton John, but maybe I can get some Genesis or Phil Collins on for the next PR.

I didn't even have a hint of a six pack when I was skin and bones and playing pickup basketball all the time in college, so I doubt I ever will unless I make that my goal. 20% bf is fine with me, up a few % and I feel fat, down a few and I start getting emo/KC-ey.

Yeah, those are good ideas. I'm torn right now between pursuing strength stuff and getting back into weightlifting. I am really enjoying strength stuff for now though and it'd be dumb to not at least grind through linear (and maybe even some intermediate) gains, so for now I'll just keep rolling with strength work.

I made a long post in my log for you to look at.

One cheap thing I didnt mention over there - blocks. Go to Home Depot or Lowes or somewhere like that and get some 2x12s. Cut them in ~3' lengths - most stores like that will do that on the spot for you. I have 12 - 3' 2x12s that I use for block pulls. You can vary the height between 1.5" - 9" with that setup.

Saw that, thanks. Block pulls are useful for weightlifting too, so it'd be likely I would look at something that could go up to a high (30-36"?) position to clean from. At that point, jerk blocks are *really* nice to have, too. These MDUSA blocks look interesting (Pendlay's team uses them in training for blocks), but way too expensive imo and who knows how long they will last.

"soft impact" - I bet those are made for jumping on with your feet - not for putting heavy weights on.

Yeah, the way the weights bounce around after some of those routine drops makes me a bit nervous. I'd probably have to move my car out of the garage while I lifted. I'm way too lazy to do that. Home gyms are not for go-getters, they are for easy post-lifting-beer access.

I feel better, good enough to lift at least. Bad sleep for last two days. I'm not really helping myself in that regard.

Squat
164x5x3
3rd set

At some point last year(?) I did 185x5x5, so hopefully I have some progress left here. When I fail I'll probably switch my middle-o'-week day (which as of now is Friday, not Wed) to a front squat day (I should be front squatting more or at all anyway) and still increase 3kg per back squat day. Then when I fail after that I'll do the same thing, but jumps of 2kg, then jumps of 1kg. Hopefully this gets me to...200x5x3? Would be cool, at least. Maybe unrealistic. Then I'll switch to texas method. Cool story bro.

Press
77x5x2
77x7
This felt heavy and I felt bad. Short term goal here is to press 100, would be cool.

Back, chest and arms are getting big, I might have to cut out this 7+ rep cardio.

Late. Tired. Back is tired. 2.5lbs of sloppy joe to eat. No pulling today.

Nice squats - those didnt look very hard.

I'd like to squat 200 x 1 someday

They were hard. Today's were easy. I'm never sure what to expect until I'm mid set, that's one reason that it's hard for me to take a break. I always think meh I'll be fine.

10.7.2012

Squat
167x5x3


Bench Press
110x5x2
110x9


Band pull aparts (#1 lightest band)
3x20

Blast strap fallout
3x20

Squats looking strong and that was a killer DL-looked like you had more in the tank imo.

ty. hoping to catch your beastly squats sometime soon.

I think I probably suck at deadlift more than any other lift, and that is saying something if you've ever seen my (olympic) weightlifting. The good thing is that I can probably make some gains just by having better form.

Squat
170x5x3
I feel good about getting back the 3 plate squat. (real plates weigh 25 imo).

set 3:


Press
79x5x2
79x6
Felt heavy, but I think my form was better.

Hang power clean
20x5x2
Just testing out the lower back. I feel fine all day and all the time, but those heavy squats take a lot out of me and my back tightens up. I might have to move squats to the end of the workout just to get other stuff done.

Neutral-grip pullup
2, 2, 1

Front plank
15s on/15s off
5 rounds, easy

5-way shoulder mob

Neutral-grip pullup
3 (post-injury PR)

Squats looked easy.