that would mean I have to start recording what I do.

so much work heh

yup, I need to work on that too.

yup.

KC is right too.

I watched the vid when you posted it, but didnt comment because you already seemed to know what was wrong.

Here's something that helped me figure out some weak links as I was getting better at DLing:
http://www.wannabebig.com/training/d...ke-a-champion/

One that sticks out to me is your hamstrings are weak. Hint: dont do hamstring curls to fix this. I dont think the author's suggestions for fixing that are necessarily ideal either. GMs are very good if you can do them right, but I'm not a fan of deficit DLs or snatch grip DLs from the floor because those put to much stress on the low back. RDLs, GMs, swings, GHRs (ghetto style or on a machine) and DLs and speed DLs are probably the best choices off the top of my head.

Your core is strong (back is flat) and your lockout looks fine.

Cha,

Much thanks. I thought nothing of you not responding since i was linked to some very good advice you already gave Snitch that seemed very applicable to myself. Thanks for adding some comments though. It's good to hear your analysis of what worked and didn't work about the lift.

Good article, cha

Eye-opening article. Can't wait to start working on my weak parts in stead of "working on my technique".

Pretty sure this is the 234234234 time I've seen that article.

Still elite and got something out of it. Slowly but surely realizing why Cha sounds like a broken record so much....

FWIW it's obviously possible for issues with lifting form to be:
- Technique issues
- Weak parts
- Combo of both on any part of the spectrum

I'm sure cha has had a few epiphanies that have stemmed from pure technique improvements as well. And having issues due to weak parts is probably more likely if you're late intermediate+ and/or have neglected some body parts in your earlier programming.

I neglected leg training in my earlier programming??? Shockedhorse.gif

Goddammit I hate travelling. Met up with my bro-in-law to go to his gym, turns out they close earlier than he thought and we only had 40 minutes. Fack.

Bench
225x5x2

Took very little rest time. This was hard as fack. Fack I hate travelling. Never again. Football players on the bench next to me blazing through 275 for fast, easy reps. Fack!

Squat
255x6x2

Weights chins
+45x7x2

Wasn't sure what to do with squats with so little time, super-setted chins with squats. Thought I'd go for 7 reps and maybe should have, but adding an extra rep was harder than I thought it would be. Going back tomorrow morning to see if I can undo some of the damage. Fack. Kind of thinking I should have just done 3x5 squats and abandoned everything else. Not even sure what I should do tomorrow. More squats? All of the stuff I would have done today if I'd had time? Mix it in with my normal B day? I'm already two days behind.

Man **** travelling.

Looks like a solid travel workout, despite lol ** traveling (I'm with you on that one bro).

Ain't no being 2 days behind, just do whatever would be next, then what's next, etc. It's not like you have a meet coming up and have everything timed to a T. Just keep getting after it. Squat king for life imo.

It was fine for only having 40 minutes, but I am that guy that who takes 2 hours most days, especially on A-day since that includes 5x5 volume bench. And then squats take a mountain of time. 7-10 minute rests between sets. I'm just freaking out about travelling messing with my programming. I am desperate to get as close to 1k as I can by year's end. Need to hit my reps for planned weight, nomesayin.

Oh wait, aren't deload weeks good for you??? Maybe this will help

Don't really like deload weeks. Deload days every now and then seem fine, but I find a whole week of jelly dick weights never did me any good.

Well, I don't foresee me dropping down in weight any this week, but my schedule is pretty messed up. I thought I'd get a full day in today, rest tomorrow, work out Friday, return home Saturday, resume regularly scheduled programming on Sunday. But now it looks like I'll be back in the gym tomorrow. Only thing that I really care about is squat progress. Bench progress has been ez-pz and is high enough that I don't really need to worry about it for my EOY goal, but I'll be damned if I let something interfere with my squat progress. I need minimum 300x1 by the end of the month. So do I skip squats tomorrow, do a heavy 3x5 set Friday? Do squats again tomorrow but attempt 270x3x5? I guess the smart thing since I sort of squatted today would be to skip squats tomorrow, attempt 270 Friday.

yeah, I agree with that mostly. Good technique is huge.

Beginners have problems like weak hamstrings, weak glutes and weak cores, and those issues are quite common, and they lead to bad technique. My main training partner started lifting ~2-3 months ago and he has all those issues. The glute & hamstring issues led to bad squatting technique - he could not keep his knees out. Last night I had him hammer the **** out of his glutes and hammies. After heavy squats, he did 10 sets each of light, wide stance, deep box squats and GHRs. He texted me this morning and said his glutes were sore and it hurt to sit down. Tonight, for the first time ever, he squatted with his knees out the way they should be. He learned to use his glutes to get his knees to go out.

12/12
OHP
135x4
135x3
95x5

RDL
205x8x3

Incline
155x7
135x10x2

The everything but flat bench upper body debacle continues. Felt weak on the 7th 155 rep, wanted 8. God, i feel like facking loco doing 10 reps of middling weight.

Nothing but fatties doing half rom db bench at this podunk gym tho, so i still feel pretty good about myself.

Curls
35sx10x2

Ab wheel (standing, feet close)
10x2

12/13
Bench
245x3x2
205x5

Squat
265x5x3
225x5

IOMS after squats these days. Thought about moving on to 270 but i woke up feeling sick. Sore throat and stuffy noise. Took it easy and repeated last heavy set. Not too hard

Mach flyes
160x10
170x10

Weighted dips
+90x8x3

What? Why did busto move down to only +90? Well this podunk gyms dumbbells only go up to 90. I guess i could have strung together three different plates.

Toes to bar
15x2

You should test your 1RM squat. Throw 3 plates on and see how it goes.

Before the virtual meet in early January? Very confident i can blast 300. Not as sure about 315. Just worried that testing my 1RM now would interfere with my programming. Takes a lot out of you.

12/15
Speed punches side kicks on heavy punching bag

Deadlift
Did low rep speed pulls for warm-ups up to 275. Focused on pulling from the top down and let my legs do whatever came naturally. Hips still rise a bit too soon on the first rep but afterwards everything fixes itself.

335x5 (PR)

Huzzah! First three reps of 335 felt strong and solid. Rest were hard but good. Getting stronger feels good.

Did more sets but separating them so i don't confuse cha

335x1
350x1 (PR)
365xf
275x3x2 speed pulls

335 felt too strong not to take a big rest and come back for some 1RM PRs. 350 also felt solid so went for 365. Mmmmm nope. But easy 350 feelsgoodman. Good for at least a double there. Certain i could have gotten 355-360, and feel i likely could have gotten 365 if fresh.

Muscle ups
5x2

Finished with random gymnastic stuff nobody else cares about

JFC. 3x bw already. Legend.

Seriously though, DL beasting.

Congrats on the prs!

+1

Lol Yugo. At first I was like whoa, did I just DL 3xbw??? Then i did maths and realized you were making fun of me

Thnx cha and aura.

. I haven't even 2x yet.

You do look good for a 117 pounds fakeB, what is that, -5% BF?