Cool thanks. I think I was slightly fatigued at the point I took this video since I had already done my dl/sq/kb workouts, so that might have slightly thrown off my setup, but will definitely work on those things next week.

Mon 9/29
Couch stretches, rolled traps, lower back and shoulder stuff

Warmup row- 500m 1:44
Ohp- 45x5x2 95x2 115x2 125x5x2 125x4 (4:30, 5, 5:30)
6 rounds x5 90s rest-
Bench 165x5x3 4x2 3x1
Cable rows 165x5x6
5 rounds x12 60s rest-
Ez skull crushers 60 12x1 11x1 8x3
Ez curls 70 x12 x10 x8 x7 x6
2 rounds-
Rkc x25 x25
L/R x60 x50
Sb crunches x30 x20

Just got back last night from a great road trip from San Diego to San Fran that included 3 baseball games and a ****ton of beer. So besides the awesomeness of that, the drinking for 5 days straight and lack of sleep took its toll on me. Woke up today with an awful sore throat, but otherwise no symptoms. Decided to get back in the gym right away and things felt decent for what I've done to my body the last 5 days. Started doing the wider grip curls, slightly tougher but that's probably because I've never done them that way before.

So you're telling me you can't become super huge in one day... Hmmmm.

Tue 9/30
Couch stretches, rolled traps, quads and hams, lower back and shoulder stuff

Warmup row- 500m 1:41
Squat- 45x10 135x3 185x2 225x1 230x3x10 (90s)
Rdl- 45x5 125x5x5 (90s)
Hamstring curls- 85x10x3 (90s)
Cable pull throughs- 115x10x3 (90s)
Slgb- 15x3 (90s)
2 rounds-
Rkc x25 x25
L/R x65 x55
Sb crunches x30 x25

Thu 8/2
Couch stretches, rolled traps, lower back and shoulder stuff

Warmup row- 500m 1:45
Bench- 45x5x2 135x3 155x2 175x1 180x4x2 180x3 (4:15, 5:15, 5:45)
6 rounds x5 90s rest-
Ohp 110x5 110x4, 70x5x4
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 22.5 x12 x12 x10 x9 x8
Db curls 27.5 x12 x12 x10 x9 x9

Caught some ebolaids the last few days but felt a little better this morning so I decided to hit the gym and not throw off my lifting schedule. Bench was surprisingly decent, probably could have gotten 5 on the first two sets, but didn't want to push it when not feeling 100%.

I bought the starting strength 3rd edition the other day and have started reading it so I can have a better background knowledge on lifting mechanics and the reasoning for them. I was also watching Rip's 3rd edition ohp video that makes a slight adjustment to the mechanics (explained in video below), it's definitely going to take some time to get used to, so I decided to drop down from 110-70. I'll probably drop down on my ohp day as well to work on form.

Sat 10/4
Couch stretches, rolled traps, hams and quads, lower back and shoulder stuff

Warmup row- 500m 1:42
DL- 155x5 225x3 275x2 305x1x5 (90s)
Squat- 45x5 135x3 195x5x8 (90s)
Kb swings- 45x20 45x15x2
Hamstring curls- 95 x10 x8 x6
Slgb 15x1

DL's felt slightly off, I think I was bringing the bar up and out instead of straight up. Squats felt awesome, most sets I just did the 5 fast w/o having to take a couple breaths in between reps. Everything else I was dead for, probably due to just getting over ebolaids. Hopefully I'll be back to 100% by Monday.

I'm planning on trying press 2.0 in this next cycle, as logically I think it makes sense, but I'm skeptical about it. I'm actually working on a post to the SS forums asking for examples of a heavy ass press using that form, because I think the mechanics break down quick as the weight gets heavy.

Even in that vid, look at the last press (I believe that' KONG on the SS boards). Nice heavy 2 plate press. It's an OK example of a heavy press in that style, but the hip movement is much slighter than intended.

Yea, totally agree with the skepticism. I'll continue with it for a while and see how it goes. Hopefully you can post responses in you log or somewhere in H&F to the SS forum questions

Mon 10/6
Couch stretches, rolled traps, lower back and shoulder stuff

Warmup row- 500m 1:41
Ohp- 45x5x2 95x3 115 (new technique) x4 x3 (old technique) x5 (4:30, 4:45, 5)
6 rounds x5 90s rest-
Bench 165x5x4 x3
Cable rows 165x5x6
5 rounds x12 60s rest-
Ez skull crushers 60x12x3 9x2
Ez curls (wider grip) 70 x12 x11 x8 60 x10 x8
2 rounds-
Rkc x25 x25
L/R x65 x60
Sb crunches x30 x30

Tried the new method of pushing the hips forward before pushing up and it just feels off/I suck at it. In my second set I tweaked something in my neck so went back to the old technique for my last set and it was fine. Gonna read more about this new technique before I try it again. Everything else was decent

Tue 10/7
Couch stretches, rolled traps, hams and quads, lower back and shoulder stuff

Warmup row- 500m 1:40
Squat- 45x10 135x3 185x2 225x2 235x3x10 (90s)
Rdl- 45x5 95x5 135x5x4 (90s)
Cable pull throughs- 120x10x3 (90s)
Hamstring curls- 95 x10 x8

Thu 10/9
Couch stretches, rolled traps, lower back and shoulder stuff

Warmup row- 500m 1:40
Bench- 45x5x2 135x3 155x2 175x1 180x5x2 180x4 (4:15, 5, 5:45)
6 rounds x5 90s rest-
Ohp 100x5x6
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 22.5 x12 x10 x8 x8 x7
Db curls 27.5x12x3 x9 x8
2 rounds-
Rkc x25 x25
L/R x65 x60
Sb crunches x35 x30

Back to the old method for ohp, felt so much better

Sat 10/11
Couch stretches, rolled traps, quads and hams, lower back and shoulder stuff

Warmup row- 500m 1:38
DL- 155x5 225x2 275x1 310x1x5 (90s)
Squat- 45x10 135x3 195x5x8 (90s)
Kb swings- 10x1
Hamstring curls- 95x10x2 7x1 (90s)
Slgb- 15x3 (90s)
2 rounds-
Rkc x26 x25
L/R x70 x60
Sb crunches x35 x30

Kb swings are the worst, meh

Mon 10/13
Couch stretches, rolled traps, shoulder and back stretches

Warmup row- 500m 1:39
Ohp- 45x5x2 95x3 115x2 120x5x3 (4:15, 4:30, 5:15)
6 rounds x5 90s rest-
Bench 165x5x5 4x1
Cable rows 165x5x6
5 rounds x12 60s rest-
Ez skull crushers 60 x12 x12 x9 x9 x8
Ez curls 60x12x4 8x1
Rkc x25
L/R x65
Sb crunches x35

Again, back to old ohp form, it felt decent. I feel like my bar path on the way up is good, however, on the way down I think the bar is staying too far in front of me which leads to starting the lift with the bar too far out in front. I'll try to get video next time for critiques

What is the "4x1" after your bench notation? Is that for tempo, e.g. 4 tempo down, 1 up?

Is all that accessory stuff brought to you by DF2? Looks like a lot of TUT.

Yugooooooooo

5 sets of 5 then 1 set of 4, maybe my notation is off, idk.

Yes DFII programmed this. What's TUT?

Time Under Tension. We talked about not just blowing through all the reps quickly but I don't think I ever gave you specific tempos to try to perform.

Ahh ok, yes you did talk about that. I've definitely slacked off on taking my time and have kinda powered through them lately. I think it's because I was getting frustrated by not moving up in weight so I knew that finishing the set faster would lead to completing all the reps. I'll work on slowing the reps down again.

Slowing down reps is just another way of getting dat pump. Doing the reps faster is almost undoubtedly a more productive way to get strong. But doing them slowly with lighter weight is a better way to get swole, groove the movement, and it reduces the chances of overtraining.

Ahh, I honestly did not notice the 6 sets on the cable rows and Goldened myself. Obvious what that is in reference to now.

Also, since this looked like a lock to be DF2 programming I was genuinely curious if he had added such fancities such as tempo for his superfriend Gary. Tbh it would make sense since the DF2gramming does take TUT into account for optimal broness, not just efficiency of time spent.

Tue 10/14
Forgot couch stretches. Rolled traps, quads, hams, did lower back and shoulder stretches

Warmup row- 500m 1:39
Squat- 45x5x2 135x3 185x2 225x5x3 (4:15, 4:45, 5:15)
Rdl- 45x5 95x3 145x5x5 (90s)
Hamstring curls- 95 x10 x10 x6 (90s)
Cable pull troughs- 125x10x3 (90s)
Slgb- 15x3
2 rounds-
Rkc x26 x26
L/R x70 x60
Sb crunches x35 x35

Decided I've been doing 3x10 to work on form long enough, time to get back into 5x3. I feel like my form is pretty solid so I'm going to continue moving up and see how high I can go while maintaining proper form.

The only problem I've run into with moderate/heavy weight (for me) is supporting too much of the weight with my wrists/arms. I notice it the most when I have to take my time during a set, when I breeze through the set w/o much/any time in between reps I don't feel it. I don't really feel any pain, I just notice that I sort of lose feeling in my wrists/forearms.

I was reading SS 3.0 and noticed Rip suggests trying to actively "curl" the wrists into what feels like flexion to avoid letting them passively extend. He also suggests using the thumbless grip, which I tried today, but gave up on it when I didn't notice any difference. Does this apply to hbbs as well, or is he just talking about lbbs? I also tried to curl my wrists, but after the first rep or two would go back into extension I assume because I was more focused on performing the rest of the squat correctly. Any other ideas on how to cure this? Should I just work harder at not letting my wrists go into extension?

Thu 10/16
Rolled traps, lower back and shoulder stretches

Warmup row- 500m 1:40
Bench- 45x5x2 135x3 155x2 175x1 180x5 180x3x2 (4:45, 5:15, 5:45) 135x10 (2)
6 rounds x5 90s rest-
Ohp 100x5x6
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 22.5x11 20 x9 x9 x8 x7
Db curls 27.5x12x2 10x4
2 rounds-
Rkc x25 x25
L/R x60 x55
Sb crunches x20 x20

I didn't feel that ****ty today but for some reason the weights just weren't moving. I probably took extra time between sets on almost all of them. Definitely need to move down for skulls and curls if I'm going to be doing reps more slowly, those were a struggle today.

This is rly good to know.

Sat 10/18
Couch stretches, rolled traps, quads, and hams, lower back and shoulder stuff

Warmup row- 500m 1:37
DL- 155x5 225x3 275x1 305x1 315x1x5 (90s)
Squat- 45x10 135x3 185x2 195x5x8 (90s)
Kb swings- 45x20x3
Hamstring curls- 95x10x2 6x1 (90s)
Slgb- 15x3 (90s)
Rkc x26
L/R x65
Sb crunches x35

Deadlifts didn't feel too heavy but I'm not sure how good they looked. My form at least was definitely better than last week because I was dragging the bar straight up instead of out and around my legs

Mon 10/20
Couch stretches, rolled traps, lower back and shoulder stretches

Warmup row- 500m 1:38
Ohp- 45x5x2 95x3 115x2 125x5x3 (4:30, 5:15, 5:45)
6 rounds x5 90s rest-
Bench 165x5x2 4x3 3x1
Cable rows 165x5x6
5 rounds x12 60s rest-
Ez skull crushers 60 x12 x12 x8 x7 x7
Ez curls 60x12x3 x9 x8
2 rounds-
Rkc x26 x26
L/R x70 x60
Sb crunches x35 x35

Ohp felt decent. Bench was meh, not awful but wasnt 100% confident I'd get the extra reps so definitely saved some in the tank