Well, RFL has the weekly cheat meal and the weekly refeed. I wouldn't want to spend any of those on a FF choc milk frenzy though...and the cheat meal isn't really needed.

you two are gheying up H/F lately with all your diet doldrums

Yeah? Suck it up house-cat guy.

after this weekend I'm outdoor-cat sized

I lifted today. Same as it has been, pretty much exactly.

In an effort to find some encouragement, I calculated my current ratios of BW to work sets and found out I am almost exactly pound for pound where I was at 30 pounds and 4 months ago.

It's all cool brah, I've kept my relative strength exact.

Sigh. After vegas it's time to lift a lot and eat moar. I think. Meebe

Alright I'm back after a 2 week lay off/vacation. I'm done cutting for now. I weigh ~190 and even though I still have quite a bit of body fat, I think I am just going to maintain this weight and see what kind of recomp I can accomplish. I think it's a good weight for my frame.

My plan is to basically just go crazy with lifting and eat a ton of protein. I'm going to lift every other day without taking 2 day breaks on weekends. Just every other day. I'm going to eat very moderately on my off days, but really try and eat 300+g protein on lifting days. Lean meats and veggies. Yum.

I am going to stick with the SS template for a few weeks until I have reached my max on novice leanear gains. I am pretty close to that anyway so it shouldn't take long. Then I am going to do something similar to the TM with some added stuff.

Basically just WIM a whole lot for the next 4-6 weeks and then re-evaluate.

So here is what I did today:

Squat: 190x3x5

Notes: my feet might have been too close together so I widened them a tad on my last work set after watching this back and it felt better. This weight is pretty light so I'll be aggressively raising it over the next couple weeks.

Bench: 165x3x5

Notes: Not too hard, not to easy. I'll probably make a few more 5 pound jumps before micro-loading/switching to TM.

DL: 275x1x5:

Notes: This was def 5 singles and not a set of 5 because I am so weak. Oh well, I'll be DLing 3 plates for my work set in no time.

I also did some kettletard stuff and a bunch of chin stuff. I'll be doing 10 chins in no time.

RAWR!

At that angle it looks like you're almost doing a literal good morning. Not saying you are, it just looks like it.

Good luck WIMing it man, gogogogo!

I watched from my phone but kinda looks like your left knee is doin something funny. Can anyone verify?

Either way, good to have u back. Felt a lot longer than 2 weeks since I've read an update lol, maybe I just missed them. Do work!

WIM reaching all new levels. My schedule is weird so it appears like I missed lifting yesterday, but in fact today is my next day to lift on my 'every other day' schedule. I only sleep/am awake 6 days a week so it all works out to be 3 days a week.

Anyway, here is what I did today:

Squat: 195x3x5

Notes: Not bad I tended to good morning the last rep of each set, but other than that my form was pretty solid. I focused on knees out and getting back to using my hamstrings to bounce out of the hole more and it worked.

Press: 100x3x5

Notes: Pretty easy. I think I am just going to micro-load from here on out because I hate the press so much and I think I will be able to make 2.5 pound jumps for a while before I want to kill someone because of my failures. Also, after I finished, I did 10 reps of the bottom 1/2 of the press for some assitance work. Hope it helps.

Power Cleaners: 155x3x3

Notes: Pretty easy. As I got tired I really relied on using my legs to get the bar up (as I should anyway) and got the jump down really well. I felt good about these and plan on making 5 pound jumps for a while.

Other Shenanigans: I did quite a few sets of double chins, 2 sets of 10 pushups, one set of 20x pushups, some KB swings, A few KB curls for S+G (srsly), and some other random ish.

Other Notes: On monday I weighed in at 197 (don't remember when I weighed myself) and was afraid I went overboard with eating all day after lifting (I ate sooo much). But I stuck with my plan at eating very low cal/high protein on my rest day and when I woke up today I weighed in at 189 so I'll consider that Great Success.

Post Workout Nutrition:


I went to the lake yesterday and might go again today. It's pretty awesome. Hooray!

Mmmmm steak.

I had baby cat pre-work out. Baby kitteh post work out is noob.

DON'T EAT KITTENS YOU BAAAAAAAAAAAAAAAAAASTARD


And 1, 2

plz someone correct me if im wrong but it looks like your exagerating your hips too much. the squat doesnt look that fluid and looks like two different exercises.

I'm not sure what you mean by exaggerating my hips too much. This might be a product of standing with my feet too close together on this work set and has been since then correct by a wider stance.

Not sure if that's what you are talking about. It's kinda of a bad angle.

Also, I would have recorded more today but I f'd my camera up at the lake yesterday and haven't got it repaired yet. Will update when by my next work out.

your shoulders are coming up way after your hips, so the hip drive looks exagerated, try and get your shoulders up quicker. the squats looked like the bad example (whey not that bad) in the ss book.

edit: that last sentence sounded dickish, it didnt mean to be.

majour is talking about your tendency to good morning the squats I presume.

OIC.

Yes I do have a tendency to do that, especially at the end of the work set.

I'm back at it. I woke up at 7:30 and finished my squats work sets by 8:30. I don't usually like to jump into it that fast, but I wanted to make sure to get in everything before work.

I took video of all my stuff today, though I only filmed the first work set of each.

Squat: 200x3x5

Notes: looks like I'm losing tension in my lower back when I am getting deep and bouncing out of the hole. I think I am doing better at the good morning thing though.

Bench: 170x3x5
135x1x10

Notes: Did all set without failure, and then did a back off set that was pretty easy. I think my grip was slightly lopsided in the video causing the bar to rise and fall unevenly. I hope that was the reason it was doing that because it looks f weird/terrible.

DL: 280x5

Not really a set of 5 as you can see in the video. I did it fast overall than the 275 earlier in the week, so I'll call that improvement. I also ripped open my leg and it was bleeding. I tried to show the camera but you can't really see it. It didn't hurt that bad but it looked pretty gross. Any my lower back not in extension blah blah all that...

I also did a bunch of push up and chin up and other shenanigans. WIM!

Post work out I ate a chicken breast and 3 Italian sausages and 1/2 gallon of ff chocolate milk. Tried to eat 4 sausages but I sallied out.

Off to work to get money.

Also, I measured my arms today (my curiosity was piqued after my dad told about being fitted in the wrong sleeves to test his blood pressure).

They are 14".

That is all.

Note: I did not miss lifting yesterday due to low WIM levels. I realized it would be wayyy better (for a bunch of dif reasons) to lift the other 3 days of my 6 day week than the 3 days I was previously doing. I stuck with the format of filming only my 1st work set.

Anyway, here is what I did today (uploaded in high def-ish):

Squat: 205x3x5 (+5 pounds)

Notes: I think I am getting too deep? Not sure. It's from not going deep enough when I first started and it's evolved into super depth. Shrug. I also put the bar a little bit lower on my back which forced a bit of a wider grip. I like it for now.

Press: 102.5x3x5 (+2.5 pounds)
Bonus: 75x1x10

Notes: I hate the press, so I will do my best to conquer it and make it hate me. Then I have become victorious. I will micro-load 2.5 pound jumps until I am pressing my body weight imo.

Power Cleaners: 160x3x3 (+5 pounds)

Notes: The link might not work. If it doesn't work later I'll redo it. I tried like crazy to figure out a way to get these in slow motion, but I think my version of iMovie is too old. I'll figure it out someday. These were pretty sloppy, I think my 2nd rep was the worst. At least I am getting the bar from the ground to my shoulders. I will label that moderate success. I might only have a couple more 5 pound jumps on this until I will have to start micro loading.

I did my other usual shenanigans today, though a little less than usual. Mostly just some extra chins and push ups. It was a good amount.

I am now going to go pig out at a buffet and then go on a lake adventure. Great success.

no such thing as "too deep" unless it involves a compromise in form, when I stop the video at what I'd call parallel the would be bottom position looks great

The squats are quite deep. Obviously this is good for building functional strength, but not good for squatting as much weight as possible. If your goal is to lift to look and feel stronger then I wouldn't worry about changing it. If you want to transition to powerlifting then it may be worth learning how to do a westside style box squat which teaches you to turn the weight around higher using your hamstrings.

Ok cool, I probably won't worry about the form for right now on my squats if they aren't hideous. As the weight gets heavier though I want to move as close to optimal as possible.

I know there are all sorts of ways to increase depth, but are there any good ways to decrease it a tad? I was thinking about trying a bit of a wider stance, as that seems like it might help. I think I am going down low until I get that bounce off the hamstring and it just seems like it takes going super deep to get there. Possibly just more knee shoving out.