You're definitely good morning the squats some. I highly recommend the anti-Rip cue of looking straight ahead rather than down coming out of the hole to fix this. Also,




I was about to say why not try 3x1 for DLs instead of 1x3, but you're basically doing 3 singles anyway so...

depth past parallel doesn't look good. weird angle though.

I kinda think there is a distinctive type of grunt-groan made by people who squat with a decent amount of back lifting. Have noticed it in myself and a couple of other videos.

It's sort of like talking while someone is squeezing your torso super hard.

I agree but besides be sloppy I can't really point at a specific thing to focus on in order to improve. Also, I feel great afterwards, I don't have any back tightness or other things things I used to experience when my form was terribad. I guess I'll just try to get some more angles for some better analysis.



And yes there is a certain grunt that some people make when squatting deep/heavy. KC has a pretty good one.

Dangerzone is getting a little tiresome. Nicely done on the bench though.

davetatewhydon'tyoujust****inglearnhowtobench.html

Ok back to the grind this month. I was sick the last week so I haven't worked out in like a week and a half. Couple that with 12+ hours a sleep every night to help my immune system recover and I could literally feel the atrophy as my muscles were dying.

I'm also back to eating at a deficit and taking my EC stack again. Well, it's only ephedrine sulfate which is more mild, but when combined with caffeine (and the fact that I took benadryl every night for the last week) I can feel the effects pretty well. Time to lose more body fat and be sexy for summer.

Here is what I did today:

Squat:

255x3x3

Notes: A reset due to lack of strength but I feel that I'll be back again quickly. Instead of trying to get different angles, I picked one angle and changed the level. They are still pretty sloppy, I think I am going to try a slightly wider stance next time. And shove my knees out more, of course. This weight was fairly tough, probably a perfect weight to pick back up on. I'm going to get to 275 quickly and then add weight slower.

Press:

105x3x6/7/7

Notes: My WIM kicked in after the 1st set. I'm going to stick to this plan of adding 5 pounds every workout and going until failure until I am at 3x3. Then I will re-evaluate. I also tried a slightly more narrow grip which I found I liked better.

Then

3 Dead Hang Chins
Then I grabbed the bar and hung on it for 55 seconds
10 Jumping chins
10 Double 16kg KB cleans
20 push ups

Kind of a weak end to my workout but whatever.

I'm at 130g protein/ 850 cal for the day so far, I'm about to go stuff my face with carbs and protein. YUM

QUESTION(I'm sure soulman can help me with this) to make sure that I'm on track for getting my peri-workout nutrition. Here is what it looked like today:

45 min before work out: banana
During workout drank a gatorade
Immediately After: Drank a protein shake
Now: I'm going to either get a giant BBQ beef sandwich or a massive breakfast burrito

Am I on track here?

You need to get a bit more balance imo, just follow alan aragon's workout nutrition tips and you're fine. Specifically you need a bit more carbs and to add protein pre-workout (depending on how long before you had your last solid meal) and add carbs post-workout.

Composition of the solid meal post-workout isn't too big of a deal imo as long as it fits your daily requirements.

And gl on working back up/losing teh fats. I'm guessing we'll basically be even by summer on both weight and lifts


ETA: yeah squats are still pretty sloppy, specifically knees out and back angle changing on the way up.

I forgot to include that I'm drinking a bunch of milk with my meal after working out. I plan on doing fat free chocolate for the rest of the month but today is just a giant glass of whole milk because it's the last of what's in my fridge. I also ate 5 servings of deli meat ham about 3 hours before lifting. 300 cal/50g protein for that. I used to do protein shake before and after workout, I guess I'll get back to that. Sound good?

I'll just paste Aragon here:
So yeah, protein shake+dextrose immediately pre-workout is good, or protein shake+banana, or or....etc.

And drink your choc milk shortly after working out.

Oh ok sweet. Thx

Alright a short but decee work out in today. I like how soulman lists his weights and then the total increase over last time. I think I'm going to start doing that + how many days since the last time I did that lift and % BW. So anyway:

Squats:

260x3x3 (+5 pounds, 4 days, 130% BW)

Notes: Just getting bored with the same ol form checks. Still sloppy, still doing good mornings, but I tried a little wider stance and I think it was a little better as far as helping me get my knees more shoved out. Meh

Benchaments:

190x3x3 (+5 pounds, 14 days, 95% BW)

Notes: I took vid but I was tired of my movie editor slowing down my computer so I didn't upload to youtube, I'll probably do it later. But... BOOYAH! I'm very happy with this progress and really hope that I'll be benching BW for reps for my work set next time or the time after. EZ game.

Here is how my nutrition looked today:

2 hours before lifting: Muscle Milk Shake
1 hour before lifting: 2 bananas and Muscle Milk Shake
Right After Lifting: Giant Pork Burrito
And I'm working on consuming a 1/2 gallon of chocolate milk over the next couple hours.

I'm trying to get better at this. I also ooze a new confidence and everywhere I go attractive girls can smell it the way dogs smell fear. Shweet.

Showing mad love for the video in your log as well.

And eat the bananas/muscle shake closer to working out imo. Not a huge deal obviously, but why not.

Man this is my first post in H&F, that video is hilarious

I lifted yesterday. It was full of fail I don't want to talk about it.

I did 4 dead hang chins today while I was GTG. PR. Brag.

Low WIM for lifting lately, too much WIM focused on diet stuff. Well, I guess not too much because I'm doing pretty good with it. But too low for lifting. It will be back by Fri/Sat whatever day I'm lifting next.

lol

Haha I didn't realize I put it like that. I wake up friday in the evening and work all night so working out before work or after work changes what day I lift, but it doesn't change what cycle of consciousness it is.

I'm basically just making sure to workout every 3 sleep cycles. Since I only sleep 6 days a week it works out to be exactly twice a week.

So yeah Fri/Sat is the same day for me kinda. It's weird stuff.

Well you're a weird guy, so that makes sense. We still <3 you.

Sigh. Just finished lifting. I really suck.

Squat: 265x1/1/FAIL

Squat: 225x3x5

Going back to a 3x5 rep scheme for squats. 3x3 isn't working.

Bench: 195x1

Bench 175x3x5/4/3

DL: 275x3

Resetting down to some lower weights and going to increase the volume a little bit and work my way back up. I don't think 3x3 twice a week is enough stimulous.

Also, I weighed in at 194 today.

WIM approaching 100% for lifting. Even though I did lighter weights today, I completed all the reps and sets. I also think I'm a true visionary for cinematography as shown by my creativity in the angle I chose for the 3rd set of squats form check. Sorry for the low quality, though. It's wayyy faster to do it in low quality and I'm a little pressed for time. Here is what I did today:

Squats: 230x3x5 (+5 pounds, 3 days, 118% BW)

Notes: Felt good, though I could tell that I was getting fatigued and good-morning the reps a little bit toward the end. I feel better about the added volume. Hopefully this will work for a while.

Press: 105x3x5 (+0 pounds, 5 days, 54% BW)

Notes: I hate the press. Plan on adding 2.5 pounds/week and seeing how long I can do that for. Also, I hate the press.

Power Cleans: 155x5x3 (+0 pounds, 41 days (lol) 80% BW)

Notes: Pretty easy weight I didn't rest very long in between sets. Not that my form was great. I tried to really focus on doing the 2nd pull better on the last 3 sets, I don't know if it's noticeable. I hope to be able to do my BW for a 1RM by the end of next month or sooner. We'll see how that goes.

I usually don't lift until tomorrow, but it's the same day for me and now was a good time. I also did some chins and have been GTG.

Today is my friday so I have the next 2 days off.

It's party time.

Your PC seems pretty far ahead of your squat/DL, especially considering the 41 day layoff.

My PC has always been ahead of my other lifts, pretty weird but I like it. It's one of the main reasons I've wanted to get into O-lifting and I'm still going to, but my priorities are elsewhere atm.

I really believe if I push myself hard I can get a pretty sweet numbers on the PC, probably start on this mid summer some time.

Bink. Just finished lifting today. I woke up after only sleeping a little bit because my life WIM is high. I don't sleep very much when my life WIM is high which is good because I get a lot done. My diet WIM is a little lower but I'm fine with a little bit slower weight loss for now. I'll probably only wind up losing 5 pounds total this month. Cool. Anyway, here is what I did today:

Squat: 235x3x5 (+5 pounds, 3 days, 120% BW)

Notes: Bleh. I focused on shoving my knees out, but as a result I ended up missing depth on a few reps and losing my back tightness. I dunno if I should switch to 2x5 but I'm going to stick with this for now and see how it goes.

Bench: 177.5x3x5/4/5 (+2.5 pounds, 7 days, 91% BW)

Notes: My buddy came over on the last set so I had a spotter. Easy. I was so close to getting the last one up on the 2nd set but just barely missed it. Oh well. I'm happy with it.

DL: 285x3 (+10 pounds, 7 days, 146% BW)

Notes: Uh. Yup. Gotta get that back a little tighter/straighter. It's funny how slow I am off the floor but spring right up to the top for lockout. Lulz

My diet is slacking a little but at least I'm not gaining. It should also help my lifts a little bit. When I stray from my diet I'm not eating bags of sugar and washing it down soda or anything, it's still high protein stuff, usually just a lot of with with extra carbs.

Anyway, it's off to work. Bleh.

on the squat, be thinking about locking your lower back well before it starts to round. like before you're even halfway down, think of almost hyperextending your lumbar spine (like what you're not supposed to do in a deadlift). pretty sure no one can actually hyperextend halfway down a low bar squat, so it should just help you get closer to keeping it locked. when you reach parallel, as long as you keep the low back in extension (think curling your ass up), you should feel a much greater stretch on your hamstrings as long as you don't let your knees move forward.

I am now using the 5th notch on my belt. When I first got it, I barely fit into the first notch and was worried I had gotten a belt that was too small. Between the belt stretching out and my weight loss I am now on the 5th notch. Another cool way to measure progress I guess.

Squats: 240x2x5 (+5 pounds, 4 days, 123% BW)

My form was so terribad on my second set that I decided it would be better to hold off on a 3rd set. I might start alternating a sort of 3x3 heavy/2x5 medium scheme. I dunno it's kind of a day to day feel. Even though I'm eating lots of protein, I'm sure that my caloric deficit and erratic sleep schedule isn't exactly aiding my recovery.

Press: 107.5x3x5 (+2.5 pounds, 8 days, 55% BW)

Notes: I hate the press.

Power Cleaners: 160x3x3/3/1 (+5 pounds, 8 days, 82% BW)

Notes: Lol fail last set. I tweaked my kneck a little bit on the first couple sets so I was a little gun shy. Oh well. I'm not certain on these, the only thing certain is that my form is very erratic.

Currently working on a 1/2 gallon bottle of nesquick. Yum