Alright, good workout today! It was only a recovery-ish day, but today's log update includes: Accents, Form Checks, and PRs!

Here is what it looked like:

Squat Stuff:

LBBS: 235x2x5

HBBS 235x5

FS 235x5 (PR!)

Notes: LBBS was pretty easy though I am still getting deeper than I would like to. As far as the weight goes, HBBS was fairly easy, though it was pretty painful on my shoulders which I didn't like at all. Even though I had a tough time trying to keep my elbows up, I am pretty pleased with the FS PR, especially with how hard the 2nd rep was. Sweet.

Push Press: 127.5x2x5

Notes: I really focused on shrugging my shoulders at the top and making sure I got a good lockout. It was pretty solid, though it should be at 80% of my 5RM.

Also I did:

Hang Cleans: 135x3x3

Notes: just trying to work on getting faster arms here. These were pretty easy, although I am pretty awful at hang cleans.

Anyway, life is good, WIM and all that.

Good entertainment value re: accents and PR's.

Poor production value re: background noise of dryer.

Next time: hang dry laundry.

Nice front squats for sure. The face you make on the first two reps is pretty loltastic. Snitch says ur shorts are too long.

No sound at work, so gotta see those later for the audio. Your grip seems a bit too close for the FS, no? Nice work though

I can't comment on the authenticity of your English accents but they were pretty darn close to me afaik. Good job on the new FS WR. I do know the upper class these days pronounce their vowels in rapid fire.

Shorter shorts pls.

yea don't like the grip on the FS

can't hate on the rest though, A++++ work

Oh yeah I forgot about that grip. The one I had been using before was giving me some of the worst, sharpest, deepest pain in my shoulders, so I adopted the current grip I have now, as sort of place holder until I learned the right way to do it. I forgot to learn and have just kept this without thinking about it.

That kinda sucks though, I really had totally forgotten about it. After experimenting with lots of grips, is the only one that didn't hurt like some of the worst pain I've ever had.

Alright, good day today! Here is what I did:


Squat: 295x5 (PR by 10 pounds!)

Notes: felt pretty good, although I was a little slow to do all the reps. Sweet!

Bench: 207.5x5

Notes: Ugh, I cheated on the last rep, there was no way I was going to get the last rep without doing it. Oh well, pretty happy with it nonetheless.

And 3/4 DL: 295x5

Notes: This was about 8 inches higher than the normal starting point, I was just working on having optimal lower back extension. It made it way harder to pull at the beginning, but made it way easier to lockout. Back was pretty close to optimal.

Anyway, life it good, WIM and all that.

Nice squats!

I'm no bench pro or anything, but it looks like you need to pinch those shoulder blades together and puff up your chest more. Nice grind on the last one, even if you did cheat it up a little.

English accents: solid work.

Glasgow accent: lol, not so much.

Squat: holla!

Yeah I'm not a great bencher, though I'm a lot better than I used to be. Of the last 40 pounds I've added to my bench, probably half have come from form improvement. I am planning on getting better just through sheer volume over the next couple months.

Yeah, shoulda stuck with Canadian accent, I'm more confident in that one.

I've found that there are key words that are good in certain accents, and some that aren't. When I plan on talking in an accent I need to use a lot of key words that emphasize the accent. I didn't do a good job on that.

Like a good sentence for a Canadian accent would be 'I left ya a post it note for the boat eh?'

I'm still studying them. I mean, if were actually going to do an acting real or something I would probably practice them a little, write a little monologue that was fitting for the accent and do more than 1 take.

I'll just stick with with trying to do them for fun, for now.

Where did you get that pick-your-ass-up-between-every-rep from when benching?

I'd like to hear an Indian accent.

Or you could be the Fondz. Eyyyyyyyyy!

House is a must for any proper Canadian accent, they mangle the **** out of it

It's in the second edition of Startin Strempf, by P. Diddy.

very nice work. you got more in the skwats for sure. how low are you hitting on the bench? Try a slightly wider grip and work on getting a better arch imo and the weight will feel a lot easier.

Alright. Today was freakin' heavy. Yikes I am feeling it. I've been slacking on my protein intake, and I need to get back on the wagon. I keep skipping all these weights on my squat and keep nailing my friday 5RM, but today I finally felt like it caught up to me on my 5x5 squatting. Though I still expect to keep crushing my 5RM on friday. I guess I'll see.

Anyway, here is what I did today:

Squat 270x5x5

Notes: Got really, really have by the final 2 sets. I feel like my form was pretty good overall, however. I also just posted on my 295 friday work set on Rip's Q+A board, I'll see if he's got any tips for me. Hopefully he isn't mean, I am sensitive.

Push press: 145x5x5

Notes: Pretty heavy here, as well. I experimented with different grip widths. I found a closer one to be the easiest. I also worked on getting a good lockout with shoulder shrug. It was hit or miss, but the lockout was a bit better than it was last time. I'll take it.

Push ups, myo-rep style

Activation: 20x1

Myo-reps: 6 sets of 5, 30 second break in between each set.

Phew. Anyway, that's all for today.

Life is good, WIM, and all that.

most excellent song.

Indisputably.

Maybe next time with shred guitar version to help pump you for the lift...

Are you doing 90% 5RM volume days on purpose? Sounds brutal.

I love that you played the guitar with your weight belt on.

Quite an underrated technique that many musicians fail to utilize imo.

It's kind of a weird camera angle but I think your knees come forward at the bottom too much.

Yeah, that's what I came to after doing a lot of research. It has been more than enough stimulus for me to increase on intensity day, so now I'm going to back off a bit, listen to my body, and try to find the right amount each monday.

Agreed. Good diaphragm support. I could belt out the singing pretty loud if needed.


My buddy (a bench monkey, albeit a sucky one) is coming over to lift with me today. I said he should since all I was doing today was bench/PC. He never has done PCs before so I fully expect to crush him on bench and ridicule him on PCs. Muahaha. Should be fun.

Wait, are you not supposed to do 90% 5rm on volume days?