I think a number of your squats are noticeably shallow. Reps 4/5 of the first set look particularly high to me. Could just be the camera angle but I don't think so. It's easy to keep adding weight at the expense of depth, don't fall into that trap.

next time you press, can you get video from the side? looks like you are pushing/keeping the bar too far in front. get it closer to your face

i nominate JF most likely to die while lifting weights in HF. I dunno, just something about that garage. **** would go undiscovered for days in that dungeon.

For sure. Whats on the other side of that door?

Do you lift during the evening/nighttime?

If you insist on squatting in the dark garage at least have some kenny loggins danger zone playing

I think if I got off work tuesday morning, killed myself squatting soon afterwards, nobody would miss me until thursday night when I didn't show up at work. They would send somebody over, so yes days.



I agree. I think the 4th rep is the threshold of acceptable depth, 5th is high for sure. But I usually have had good depth in the last month or so, so I'm ok with it for now, as long as it doesn't keep happening.

I need some hot girl to tell me they think a man with a strong press is hot at this point. F this lift. I do suck at. Anything you think that is probably wrong most assuredly is.

It's just a garage door out to my parking spot, and I recently acquired a piano (free, awesome) and I lift whenever it works out to. Good idea danger zone.

Since I started focusing on my diet I've been slacking on my workouts. That's going to stop. Today was a pretty good workout until I got to DLs where I was totally spent. I've also been programming my DLs like crap and I'm paying for it now. Anyway here is what I did:

Squat:
275x3x5

Bench
175x3x5

DL
1x295 (double over hand)

I taped the workouts and I'll upload them later. My squats were pretty good, and I hit depth on most of them but there were a few later ones that were close.

I skipped a micro-load on my bench and it was easy. However, after watching it back I noticed the path is not vertical at all. It's pretty diagonal starting lower on my chest and moving above my head. How bad is this? I'll have the vid up later.

And my DL just sucked. My back was hurting pretty bad I might and try and just do a DL day on Fri. I'll see what happens.

I'd def. consider going down to 2x5 on the squat while on the deficit and even throwing in some light days or front squat days.I have benefited greatly from micro-loading press/BP during this time as well. Finally, DL'ing near your 5RM while on a deficit can be a bit of a chore, I'd make sure to do it near my refeed if I were you. I basically bitched out on DLs and have been doing RDLs during this time.

Actually my plan was to squat 3x5 and work up until I totally stall out, reset and start doing 2x5 until I stall out, reset and do 1x5, etc. (2x week) Sound ok? This assumes a pretty significant calorie deficit, of course.

And I was thinking about just DLing 3 plates and work to more reps or something. I dunno. I guess I could just stop being a little bitch about it. That's probably best.

if you're on a deficit and it's feeling like that 3rd set is killing you, I'd just start doing 2 sets.

not being a bitch will go a long way while you're dieting

easier said than done however

Youre increasing the distance the bar has to travel which means more work.. IDK if there is anything particularly bad about this though

Considering you're on a pretty crazy deficit I think it makes perfect sense not to DL. I remember having no energy whatsoever for DLing while on RFL - just too draining and hard on recovery. JF is obviously not on as a big a deficit though, but totally agree to DL around refeeds only.

Remember to take the arch of your back into consideration when assessing bar path though.

I'm truly not on that big of a deficit, every four days I'm ~2200/cal below maintenance, and that includes me factoring in two full-body SS-type work outs. Tomorrow I'm consuming about 3,000 calories, and that happens every four days. I've started refeeding more often as I've become more lean, helps me in the gym and it's having a good affect on bodycomp.

I did PR DL last month and I tried to work out 48 hours later and I completely failed all my work sets, took me nearly a week to recover, so ya, don't be an idiot like me and DL max numbers when your diet isn't prepared to help you recover.

I'm sure that def part of it. I'm wondering though if I'm tucking my arms too much. I tried to have them out to the side more but they hurt when I did that.

Might only DL once every two weeks. Maybe do some assistance DL stuff like rack pulls

Alright today was the last day of my 2nd week of aggressive dieting. Down a little over 10 pounds. I got a compliment at work last night. The hot bar tender said I was looking good for some reason but couldn't but her finger on why it was, exactly. Iono, I don't really feel less fat, I guess that won't happen for quite a while.

Sometime today when I wake up later or tuesday will be my carb refeed day. I'm considering drinking a gallon of milk. Probably won't but might do 1/2 gallon. Probably have some pizza or a sandwich or something. Yum.

My appetite is so low that I think I've had a few days where I have had about 1k calories. I haven't died yet, but I'm trying not to starve myself. The last 2 weeks have really been a blur.

I did a 'metcon' yesterday involving 10 C+Js, lots of push ups and a few pull ups. I'm going to look into doing a few strength based ones, I think KyleB posted 1 he did called 'the mistake' or something. It looked doable. Anything that doesn't involve 123123132313232 pull ups.

And I finally got around to uploading my last form checks:

Squat 275

Bench 175

I missed depth on a few reps on the later ones usually on my squats.

Not sure about my bench. The bar path looks weird. Is this bad? I tried to have a more vertical path but if I have my arms any more out to the side it really hurts bad when i get to the bottom right before the bounce. I had to tuck my elbows quite a bit in order for it not to hurt. It seems to make for quite a diagonal path.

I can't see on this page any pullup/chinup workouts, and I'm too lazy to go back and check the other page. If you're able to do somewhere in the ballpark of 1 rep per set, I think doing pullups as part of a metcon is lolbad. It ruins the metcon and doesn't allow you to get quality pullup work in because you'll be half repping everything due to fatigue. imo get a doorway pullup bar and just devote an hour to banging out some reps when you feel fresh again. That or do them between sets of your other exercises and then finish the workout with a few more sets. Do them during tv commercials. Every other day of this should work and in no time you'll be doing better and more reps.

wtf is a refeed exactly. just eating some bread? enlighten me.

yeah I'm gonna try that friday in lieu of a DL workout. I'll probably die or puke or both.

lol your garage should definitely be referred to as "the danger zone" from here on out.

a refeed is a small window (anywhere from 5-30 hours) of high carbohydrate/low-fat face-stuffing that is designed to help reverse some of the bad effects that come from dieting. Lyle just wrote a good article on calorie partitioning (or w/e the word is) that explains what bad things happen to a diet when you go on a deficit.

Refeeds = physiological
Cheat/free meals = psychological

squats def high for the most part

rep 4 on your bench was pretty fun.

ugh dieting is so complicated

nope, not in your current state, you have it easy while your bf% is high, just eat at a deficit and keep throwing heavy **** around.

but when do I refeed? Do I even? My plan now is eat g00t with carbs mostly around workouts. shooting for 250-300g protein a day, between 2-2.5k cals a day (closer to 2 on non-WO days, closer to 2.5 on WO). g00t?

sorry JF i'm hijacking the danger zone log

sounds fine, set your protein and work from there. That might be a little high protein-wise but I guess its better to error on that side. You're practically refeeding if yo're taking in like ~300-500g carb around your work outs.

The main point here is you really don't need to get too caught up in all the crazy **** we talk about until you get to a point bodycomp wise where it matters. You both are pretty far away so for now just get your protein and keep lifting heavy.