Today:

Squat: 3x5x260
Press: 3x4x127.5
Chins: 3x20sec holds (grav -60), 1x3 full chinups (grav -80)

So, I think I've had the bar in the wrong spot while squatting this whole time. For whatever reason today I put the bar at the high bar position and then slid it down into the low bar position before unracking it, and low and behold there is a little platform on which to rest the bar. I think all this time I've been squatting with the bar an inch or two below this, and let me tell you, the bar felt way more secure today than back then. Anyways, with this revelation out of the way, squats were good, bar speed was good.

Press, went for 127.5 again and got 3x4. First three reps were good each set, fourth rep bar speed just died every single time, the fourth rep probably took as long as the other three combined. But, getting 3x4 gives me some confidence to try it again Friday, hopefully I can at least get five reps once if not add one more rep to all three.

Chins, worked on some static holds first. Took 30 pounds of assistance off from my chins last week, tough but doable. Then added 20 pounds more of assistance to see how many reps of full chins I can do, and got three, I was just dead from the holds. Just going to keep plugging away at these in the hopes of sometime in the next few months doing a bodyweight chinup.

Weight: 239.6

Today:

Squat: 3x5x210
Bench: 4x185, 2x3x185
Powerclean: 3x5x145

Easy squat day. Bench was tough ldo, didn't have a spotter but don't think I could have completed another rep even with one, bar speed was really, really slow on the final rep of each set, try it again Monday. Think I was getting better hip extension on my powercleans, the bar was definitely coming into contact with my thighs each rep which was a problem in the past. I don't think there was as much use of the arms either. Still inconsistent though, will try and get video at some point.

Weight: 238.6

Today:

Squat: 5x265, 4x265, 3x265
Press: 2x5x127.5, 1x127.5
Pullups: 3x20sec holds (-80)

So, back to failing. At least the squat failures made sense, got the first set, then dropped a rep each time. Press was new and interesting, pounded out the first two sets and was feeling good, although the fifth rep each time was a bitch. Had so much trouble getting the first rep off my chest on the last set though that I failed on rep two. Reracked it and tried again a minute later, and couldn't even get the first rep. I really thought I was going to make 3x5 (or at least four reps) and then bam, didn't see that coming.

Weight: 238.8

Today:

Squat: 3x5x265
Bench: 5x185, 2x4x185
Chins: 3x20 sec holds (-40 pounds)

Squats felt better. Had to WIM out my fifth rep of set two, but rested enough so that my bar speed was excellent on set three. Added a rep to each set of the bench, will go for 3x5 on Friday and then begin microloading from there. I think I'll also do the same with the squat, hopefully making 2.5 pound jumps on heavy days instead of 5 pound jumps will avoid failing and stalling. Chin holds were tough, took 20 pounds of assistance off and really had to work hard to hold it the full time.

Weight: 239.8

Today:

Squat: 3x5x210
Press: 3x5x127.5
Dead: 1x5x335

Finally got 127.5 in the press, felt pretty good about it. Only the last rep of the third set was really tough at all, bar speed was solid on everything else. Deadlift was tough, I think my form was breaking down pretty hard. I wanted to get video but realized after I got to the gym that my camera's battery was dead. Try again next time.

Weight: 238.6

Today:

Squat: 3x5x267.5
Bench: 1x3x185, 1x2x185
Pullups: 3x20 sec holds (-70)

Began microloading the squat, videos of my first two sets are up in the form check sticky. The battery died after that so I couldn't capture my third set, which turned into a real **** show. I almost failed my 2nd rep for some unknown reason, but then managed to WIM out the final three, albeit with less than ideal form. I had nothing on the bench, instead of improving from Monday I regressed mightily, it felt so heavy for some reason. After struggling with my second rep on the 2nd set I just racked it, planning on resetting Wednesday. Also did some pullup holds, easy.

Weight: 238.8

Today:

Squat: 2x5x270, 1x4x270
Press: 3x4x130
Chins: 3x20 sec hangs (-30)

Almost got 3x5 in the squat, got a third of the way up on my final rep and got stuck. Felt decent overall though, planning on moving up to 272.5 on Friday. Press felt pretty good too despite only getting 4 each set, bar speed up until rep 4 was solid, and I was able to get half a rep on the fifth try each of the first too sets before failing. Very confident I can get 3x5 on Friday. Took some more weight off the chin holds, quite difficult. Not sure I can keep taking 10 pounds off, might have to add some time on next week and then take 10 pounds off the week after that as I work my way up to full bodyweight chins.

Weight: 238.4

Today:

Squat: 3x5x215
Bench: 3x5x165
Powerclean: 4x3x150, 1x1x150, 1x3x150 (kindof)

Light squat day and reset from 185 on the bench, both were easy. I took some hang and powerclean videos, will be putting them up in the form check thread after I get done with this. They felt ok, didn't feel like I was getting my elbows around as quickly as I was last time, which was disappointing. I also failed a rep for the first time (technically the second, but I'm not counting a rep I failed because I rolled my ankle on the landing and fell over). Unfortunately my camera doesn't like to charge, because once again the battery ran out after only a couple of videos, so I don't have videos, but I got it about up to my chest and it wouldn't go any higher. Rested another minute, did the same thing on the second rep again, and then said **** it and did two god awful reps to complete my fifth set of three, which is why I'm only kind of counting my final set.

Weight: 238.0

Today:

Squat: 2x5x272.5, 1x3x272.5
Press: 1x4x130, 2x3x130
Pullups: 3x20 sec holds (-60)

A little disappointed I didn't finish the third squat set, will redo it on Monday. Very disappointed in the press, I thought for sure on Monday that I'd be able to get it today and in fact it got worse, not better. What was weird about it is that usually my right arm is a little stronger than my left arm, so when the bar speed slows on the final rep or two my right arm locks out a little bit quicker. Today it was just the opposite for some reason, no pain or soreness in my right arm so I don't know what was causing it. Pullup holds were easy again.

Weight: 238.8

Today:

Squat: 2x5x272.5, 1z3x272.5
Bench: 3x5x170
Chinup holds: 2x25 sec (-30), 1x20 sec (-30)

I fail so much, it's not even funny. Didn't improve the squat at all from Friday, will give it one more try on Friday and then I think I'll move to something like the Greyskull program kc suggested if it still feels tough, maybe that will help build some muscular endurance by repping out with lighter weight. Also realized that 30 pounds of assistance was the lowest the gravitron machine will allow, they welded pins into 20 pounds and up. So instead of taking weight off I added five seconds to the first two sets of holds, will try and get my hands on some bands for next week and stop using the machine, and maybe see if I can do a single real chinup.

Weight: 238.8

Today:

Squat: 3x5x220
Press: 3x5x130
Dead: 1x5x340

Pretty good day. Squat was a light day, no problems there. Press felt fantastic, probably could have gotten another rep on each set. I took video, will post it to the form check thread after I get done eating lunch. Deadlift also felt pretty good. I tried to take video of that as well, but either the camera ran out of power or I forgot to turn it on before hitting the record button, so I don't have video of my work set. I did however take video of two of my heavier warmup sets, so 2x2x275 will be going up in the form check vid to critique. I still haven't gotten the flat back thing, I don't think it was Assani bad rounding, but it still wasn't good.

Weight:

238.6

Today:

Squat: 3x5x272.5
Bench: 3x5x175
Pullups: 3x20sec holds (-50 pounds)

Pretty good day, pleased with everything. Felt pretty strong throughout, bar speed was much improved on the squat compared to last Fri/Mon, even on the first two sets.

Weight: 238.0

Today:

Squat: 2x5x275, 1x2x275
Press: 1x4x132.5, 1x3x132.5
Chins: 3x20sec holds (-20 lbs)

The third set is just my kryptonite. First two felt decent, not great, but the third one got off to a rough start from the beginning, I didn't unrack it right initially and had to set it down and restart, continued bad from there. Added 2.5 lbs to the press, didn't feel great on that either.

Weight: 238.2

HOW LONG YOU WAITING BETWEEN SETS?

MY CAPS ARE ON BTW. STILL TILTED BY JONFON.

Long ass time, I set my ipod for 7 minutes after first set, 9 minutes after second. Recovery shouldn't be an issue at all.

might be reset time and maybe dropping to two-days a week. You on a deficit?

Not much of one, based on my weights posted in here I've gone from 241 -> 238 in a month and a half. I don't even remember how I was weighing myself back when I first started, it could just be that I wasn't weighing myself on an empty stomach at first and I've stayed almost exactly the same.

Today:

Squat: 3x5x225
Bench: 3x5x180
Powerclean: 3x3x155, 1x1x155, 1x3x155, 1x2x155

Squat and bench were both good. Powercleans were interesting, I got through the first three sets no problem, but then didn't have my legs for set four. Took four minutes of rest instead of two and pounded out another set of three, but then couldn't get the final rep of the day. I think I was getting it high enough, it was getting up to chest/shoulder level, but I don't think I'm aggressively getting under the bar, I'm more letting it come up to me and therefore have trouble racking it when I'm not generating enough power to get it above the shoulders.

Weight: 237.6

Today:

Squat: 1x5x275, 1x4x275
Press: 1x4x132.5, 1x3x132.5
Pullups: 3x20sec holds (-40)

So, I'm definitely going to be switching things up on the squat and the press. Just didn't have it today. I think I'm going to try the GSLP that kc has been talking up, I only added 5 pounds to my 3x5 squat since my last reset Rippetoe style, time to try something new. Also need to figure out what I'm doing about my diet, I don't think that's helping things, not enough protein I don't think.

Weight: 237.2

def get your protein in order. I'd shoot for a minimum of 250g (I'm assuming you're carrying quite a bit a fat given your weight and your lifts).

get some vids up, too.

Was out of town all weekend, so missed Monday's workout. Lifted today, and then on Friday, so only two workouts this week. Anyways, today:

Squat: 2x5x225, 1x12x225
Bench: 3x5x182.5
Chins: 1x25 sec, 1x20 sec

Reset using the GSLP method on the squat, wasn't sure exactly what weight to choose so I went with 225. Ended up with 12 reps on the third set, so it seems like a pretty good choice. It's definitely a different feeling than 3x5, the weight on your back feels pretty light even as the set progresses, but by the end my legs were complete jello, much more so than after a set of heavy 3x5s.

Started microloading the bench today too, it went very well. Tried to see if I could do some bodyweight chins but could only do 1, and not even from a full hang. Did a couple of sets of static holds on the lowest setting, felt like I needed to take a **** though so decided discretion was the better part of valor and didn't do a third set. Need to do more work on chins/pulls, this isn't cutting it if I want to start doing sets of full bodyweight ones.

Weight: 238.0

Today:

Squat: 2x5x230, 1x10x230
Press: 2x5x110, 1x9x110

Pretty good workout. Went from 12 to 10 reps in the squat, might have been able to get 11-12 again except for the fact that I've had bad allergies/chest cold the past few days and wasn't feeling so hot. Little disappointed I didn't hit 10 in the press. Skipped out without doing any pull up work because I felt so run down by the end of it, just was feeling weak and tired from the cold. Not too bad though considering how I was feeling.

Weight: 236.6

Today:

Squat: 2x5x235, 1x10x235
Bench: 3x5x185

Felt pretty good overall, might have left a couple in the tank on my third set. This was where my bench stalled out prior to resetting, so pretty pleased that I hit 3x5 first shot without much of a problem. Fifth rep felt tough on each set, but wasn't all that close to failing. Bought a pull up bar + bands off of Amazon, so I'm going to try and grind out of a bunch of these at home when it arrives and skipped the gravitron machine.

Weight: 237.0

Today:

Press: 2x5x112.5, 1x9x112.5
PC: 3x2x160
Deadlift: 1x7x295

Decided to switch my deadlift over to the GSLP style deadlift. I probably could have hit 10, but my form was ****ty to begin with and I could feel it degrading with each rep, I need a deadlift intervention. I took video, so look for it in the form thread. I also did some powercleans since it said you could warm up with them if you wanted, and I like powercleans so I did. Since it was just a warmup I only did 3x2 instead of 5x3, although I did increase the weight by 5 pounds still. They were pretty good I think, also have video of them. My final rep did turn into a full clean though, don't know exactly what happened but catching it in a full squat was the only way to go.

Weight: 237.4

Today:

Squat: 2x5x240, 1x9x240
Bench: 1x3x187.5

Squat was good, bench was blah. Felt heavy unracking it, and I was pressed for time and knew that I wasn't going to make 3x5 so I just racked it and left. Will switch that to GSLP as well.

Weight: 238.8