Form looks mostly good bro. Appreciate the butt view

Looks good imo. I'd do some mobility stuff on the other leg. I'd also widen your stance a bit and point the toes out a little more, not a lot. As long as you can get the knees out over the toes, a wider stance will allow you to get your posterior chain a little more involved. That will allow you to do a little more weight, and as long as the toes & knees are in line, that will be safer for the knees because your shins will be more vertical.

Globogym confirmed safe.

Squats looks really solid from the side imo. From the back your knees are never solid once. Which is basically like my knees (lol). So ummm, I dno, I hope someone chimes in here and gives you great advice on keeping them solid and out. I've never gotten advice that actually has worked for me completely. My knees just love wobbling back and forth and caving I guess.

Upper 1

Weighted parallel grip pull-ups +50 5 4 4
machine-assist 1-arm chins -80x6 -100x10
Barbell rows 2x10 115 Yates Row 115x12
Db rows 2x8 80
Cable rows 100x15 2x10 120
Pronated DB raise 2x15 12.5s
DB incline curl 2x8 30s
Reverse barbell curls 2x15 40

You son of a bitch... nice weighted pullups! You'll be beating busto at them in no time.


You've still got a lot of catching up to get to me though

HBBS looking a lot better too. You might try out a narrower stance and slightly lower, but it's probably a personal preference thing.

They are weak actually. I am close to 160 now so that's like 210 pound fatty doing a set of 5. Seems kinda weak.

Yeah I can actually go pretty low. Going to film some true ATG squats and see how much I buttwink when I am trying my best to keep my lower back tight.

Random workout
Military press 135x4 3 3
Reverse cable laterals 2x10
Face pulls 2x15
Cable side laterals 2x12
Rotary calf 3x12 90
Technogym
Leg praise calf raise 2x10 180
Steep Decline leg raises 20 15 15
Cable rope pulldown 3x15 stack

I am scheduled for lower II tomorrow but doubt I am going to get a chance to workout this busy weekend. I am not recovered from Lower I so I did a random workout. Was going to do a bodyweight press but pussed out once I realized I am not 155 anymore. Haven't been weighing myself and stopped doing cardio. For sure I am closer to 160 these days. In gym gear and shoes I was 165 today!!! Out of pokerronbro status and into Aidanbro status.

but you have pecs bro

Wait what, you're gaining BW too fast eating at a massive surplus? Say it ain't so!

yeah, he's really out of control

Shhhh

I couldn't really comment on my weight. Hard to track when I am using different scales all the time and not weighing myself in the morning anymore. Not going to panic til a 170 shows up. Then I might cut 5-10 pounds and start all over again.

subtle burn... I will have vengeance on you tomorrow. +60lbsx5x3 tomorrow and 20bw reps afterword.

Anyway, what I posted on your squats was exactly the opposite of what Cha posted and I just noticed lol. PLs gonna PL. But then again I've had 3 moderately bad tibia injuries and 1 crippling knee injury in the past 12 months so maybe you should listen to him instead.

I've used a variety of widths when squatting. The knees are happiest when you get as wide as possible.

yours are. and for most people, at the expense of the hips.

you can't really diagnose this crap on video. loco just needs to play around with it and figure out what works.

I agree.

Saturday March 9th
LOWER II

Dead lift 260x3,f 260xf 260x1 225x5, f 225x5,f
Dimel 185 3x10 rest-paused (grip)
Bottom up zercher squats 160x5,f
45° hypers, 3x 15 +45
Superset powercleans 2x10 95 &
Goblet squats 2x15 50

What can I say? Lots of fail, not even close to hitting my reps. I grew a vag or 4 consecutive weightlifting days with no rest not a good idea. I never ever miss my reps. Always progress or hit the same reps as last week. Not even close today. I tried to salvage the workout by doing some metabolic lifting but then the phone rang and I had to run. Worst workout ever. Felt good though. Just missed target reps by a mile.

Monday 3/11
Heavy Chest & light back
Parallel grip pullups 15 chins 12
Stiff-arm lat pulldown 80x20 100x15
PL bench 2x5 195
BB bench 230x1 185x6
DB Hammer grip slight incl bench 65sx9 8 7
Machine fly 3x12 120
DB pullover 3x10 50
Pendlay's 2x5 135
Yates Row 2x8 135

I was thinking progress is slow. That I looked the same as December. But then I took some pics in the same gym bathroom where I had taken pics back in September. And the difference is pretty significant. I am getting jacked as fack. I am getting close to taking the H&F pec-off from Syndrom. Probably wont get there since bodybuilding bench is getting phased out soon.

Progress is slow but it's there. We continue chugging along. Training hard and eating 3000 cals. Feel great, cant be kept out of the gym. Knee at 99% and elbow at 98%. The only concern at this time is that my deadlift is stalled and form is suspect on that lift. Probably reached genetic potential at 260x5.

On an interesting note as can be seen in the log, I added weighted pull-ups for the first time in my training last month. I have done anywhere from +25 for 10 reps to +50 for 4 reps. So after a month I increased my bodyweight pull-ups from 14 to 15. Seems like tiny progress, but that's the point. Even with the surplus calories all progress is at a crawl these days. But progress is progress, and this stuff adds up over the months and years. Jackdom here we come (in 2015).

Yeah my hips hate me when I squat wide. My knees are fine when I squat close stance and atg with a lot of shear (Whether they'll hold up long term is another story), however I get the most problems in my knees if I only lbbs with a shoulder width stance exclusively.

LOWER I
HBBS 2x5 200 185x8
Precor leg press 360x10 370x10
DB Bulgarian Split Squats 2x10 40s
Other accessory work and calves *

I took a lower body pic. I look feminine. Pecs and legs look like 14 year old girl. May need to up the calories and also take it easy on the pecs. They are getting too massive. No way I could ever do roids, my pecs would get droopy and bitchy.


* when I don't list the whole workout it means I used my coach's routine he made. When I list the whole workout, I didn't have access to complete gym or I am FPSing so I made my own workout using coach's principles, H&F suggestions, and anecdotal experience.

Must be a nice problem to have.

UPPER I

Weighted parallel grip pullups +50 5,5,4

Unilateral pullups (parallel grip, mach assisted) 5 9 9

This is FPS. But it seems to me that it might be the best lat isolation in existance.
I really think the restriction to one arm makes the movement way more isolation than compound. My lat feels like it actually fails while with other back exercises, my form goes to crap before lats actually fail or biceps take over or abs/traps/other muscles kick in.


Tbar Rows 4x10 75

Still not sure why I am such a wimp on this exercise

DB Rows 2x10 80s

Hard but don't really feel them on my lats. Need to tweak form.

Cable Rows 120x10 130x8

Strict Barbell curl 2x10 55

Reverse Barbell curls 2x10 45


Man I have now seen multiple times people get excited about deloads??? That doesn't make sense. I haven't had a deload or any time off for 7 months and I dread deloading even for a week. Yet I find a lot of newbs welcome the deload. Its like dude you are benching 180 and squatting/deadlifting in the 200s, bro you don't need a freaking deload. You need to pump up the volume brother.

Having said that, I think I am deloading my deadlift this week. I have failed my target reps the last two weeks. So I think I am going to go down in weight and rework on form again. My form is fine til about 235. Then I fall apart at around 260. Not sure what I am going to do this week. Maybe a deload. Or maybe just focus on form with lower weights. Whatevers, not happy about this. But I am not going to snap my lumbar by being and idiot and trying to deadlift more than Soulman. My time will come. Just got to be patient.