CNS = central nervous system. You could probably google around for failing reps and cns recovery.

All protein is made up of amino acids. You can't have protein without amino acids. That's like saying you can't have carbs without carbon. Glutamine is one specific type of "branched chain" amino acid. You need to get a certain amount of BCAAs/day, sure, but if you were to do the math, it's very difficult to be short on BCAAs just by getting them through your normal, every day protein sources. Especially dairy proteins (whey and casein), which are both some of the highest BCAA-packed protein sources*.

(*I think at 25% and 23%, respectively, but I'd have to look that up to be sure)

Yeah I knew that the protein has aa but I didn't think it was as potent in l Glutamine. Just checked the isolate it has about 4g per serving of Glutamine. If I'm having 2 shakes a day that should be fine. I think the casein has 17g of it but that is a random guess. ill check wen I get to work later.

I use to fail bench like that. I don't see the big deal. I mean that's why they make those pins right? Of course now I just setup on the power rack to avoid that.

As for taking bench press to failure taxing your CNS. Those must be blatant lies. ROM is not that big for bench. And while it is a compound movement, chest shoulders and triceps are kinda small.

Sorry bench don't tax anything. Most upperbody movements are easy on the CNS and can be done with much frequency and to failure.

One of the reasons DYELism reigns in H&F is because upperbody work is loltastic. And while our hero here ExpectedEV does not have that problem, its obvious he built his upperbody through mindless volume with plenty of failed reps. Keep on truckin IMO. Just watch out for that shoulder health. That should be the biggest upperbody concern on your road to IELism.

My neck position when DLing is not ideal but I try to tuck my chin and keep my neck like that, looking down in front of me on a pull.

That being said, I wrenched my neck a few weeks ago DLing a weight that was heavy for me - it wasn't tucked at all but also wasn't as bad as a lot of form I see. My neck is a sore spot for me in general...

But yeah, try to "pack your neck" but tucking your chin down and in (like you're making a bit of a double chin) so that your spine is in alignment.

I agree brah but I still think I should have raised my ass just to get up the bar at the point. You are right about that, I def overwork my upper body. Last winter I almost fk'd up my shoulders when I did 90s/95s shoulder press without a spotter. I know for a fact that I lift without fear, it's something that makes me nervous. When I was in high school my dad used to always work his arms to failure which is the first time I lifted, prob got that from him lol. Not always a bad thing tho I suppose.

I definitely need to start working on this. When I lift off I'm looking at the mirror which is what my buddy noticed and he said that's part of the reason why my lower back is rounded. He noticed I was kinda freaking out about my form and said when doing a PR most of the time your upper back is going to be slightly rounded but not your lower back. Tucking my chin in will be one of the things I will adjust. Have a lot of adjustments to make.

9/27/13- Friday (worked 36 hours in 3 days needed to take today off)
Macros:
2,618 calories
75g fats
265g carbs
229g protein

Damn Phil Heath looking mad good
Didn't see jay go on stage but Kai's back holy fwarkkk

9/28/13
1.25 scoops craze
Saturday- Lower Body Power

Squats:
135x5
185x5
205x5
225x5
245x5
225x5



Squat machine:
170x10
190x10
210x10

Leg Extensions:
90x10
110x10
130x10

Deadlifts:
135x6
225x5
275x4 x3
275x3

Lying leg curls:
110x8
125x10 x2

Standing Calf Raises:
150x15
170x15 x2

Ab exercise (1)


Macros:
2,606 calories
62g fats
306g carbs
215g protein

Deadlifts was lol weight but I tried hard to work on my form. It's going to take a while. Next leg session I'll record some of the deadlifts. Need some feedback on squats, ty.

You're doing low bar squats with a high bar barbell placement and not hitting proper depth.

http://m.youtube.com/watch?v=KfJnXV1604g

Check out that guy's squat videos. I think you just t
have to tweak your form a little bit and you'll get pretty close to the hybrid squat he uses.

His deadlift videos might help you also.

Yea you're about 10 degrees short of parallel.

Also, your wrists are cranked. Try slightly wider stance, chest up, wrists neutral not carrying weight, elbows forward especially at bottom.

Not even close to proper depth, and proper depth is not parallel or below parallel but just whatever your end ROM is and anyone who tells you its higher is a huge wallowing vagina.


Candito vid that loco just linked demonstrating oly squat is good. Maybe slightly closer stance.

Def going to video my next leg session and try to improve this. After watching the video a few times, I agree I am not even close to going down enough.

Thanks brah. The video was very informative. I noticed obviously I am not going down enough but also I'm not really leaning forward that much but prob will once I go down correctly.

Agreed.

You mean lighten my grip? Are you saying I'm using my arms too much when doing squats?

Yeah you are right. Not even close, after watching loco's video link I need to go right above ATG squats. Mine was only like 70% down.

Aight just found video of me deadlifting from yesterday. Didn't think I remembered to save it on my phone but obviously I did. It is lol weight but I am going to be using around this weight until I feel somewhat comfortable with my form and feel like I will not snap my chit if I move up in weight.

I disagree with a bunch of what he says in that vid fwiw.

I disagree here. Proper depth is parallel for muscle balance purposes. If your end ROM is higher up, you don't have the mobility to go to proper depth. If your end ROM is lower, then you have the option of going deeper than the minimum depth.

What do you disagree with?

He says:

* Flat shoe > heeled shoe for low bar
* Low bar doesn't work legs enough because your lower back is being worked
* Says you don't need a belt for high bar because your lower back isn't being worked as much
* He says high bar works the whole leg because it goes low enough to bring glutes and hams in, but then later says that going lower than parallel doesn't further work the glutes/hams
* He implies that the high bar benefits are mostly nullified if you can't go ATG

His arguments overall seem kind of strawman-y, cherry picked, somewhat arbitrary, and makes me think he's just trying to coin what he thinks is a new type of squat.

I personally never tried low bar but it looks like that would hurt my back. Just looks awkward. I think once I get my form down I would use a belt when I go heavy, your lower back might not be worked as much but still is being worked. Don't know enough to comment on the rest of your points.

9/29/13
1.25 scoops craze
Sunday- Chest and Arms

Bench (70% max effort):
135x8
185x3
205x3 x5

Incline DB Press:
70x10
75x10
80x10

Chest Press Machine:
180x6
210x8
230x8 x2

Cable Crossovers:
20x20
20x18
20x15

Spider Curls:
50x8
50x10
50x8

DB Concentrated Curls:
30x10
25x12

Rope Pushdowns (double resistance)
42.5x10
50x15
50x10

Cable Kickbacks:
10x20/20 x2


Macros:
2,700 calories
71g fats
311g carbs
226g protein

New week new macros for 9/30+

Monday- 55g fats, 400g carbs, 190g protein
Tuesday, Friday, Sunday- 60g fats, 320g carbs, 220g protein
Wednesday, Saturday- 65g fats, 275g carbs, 220g protein


September 2013
Start of month- 165 lbs
End of month- 168 lbs

9/30/13
1.25 scoops craze
Monday- Lower body hypertrophy

Squats:
185x3
205x3 x5



Squat Machine:
190x12
230x10 x2

Leg Press:
180x12 x2

Deadlifts:
225x3
275x3 x2
275x4



Leg extensions:
110x10
130x10 x2

Lying leg curls:
125x15
125x12

Seated leg curls:
70x15 x2

Standing calf raises:
190x15 x2
210x15 x2

Calf extensions:
150x15
170x15 x3

Ab exercises (2)


Macros:
2,957 calories
56g fats
412g carbs
189g protein

Squats: I believe it has improved this week, ass is going down more but prob not enough. Need some feedback on this.

DL: Meh, still major major problems. Knees are still buckling a ton and my starting position is a mess. I think my ass needs to be out more in my starting position and my waist should be higher. I need to be looking down as well. Here is a screenshot of before my liftoff and the other screen is what I should look at.