????

I'm not sure what your question is

Sure looks like you got more depth, but you're not getting the full tricep work by actually extending the arms, you know, overhead.

From end of cut to now. I'm at 175 lbs solid near end of bulk. Maybe add on 1-2 more lbs.

Fat. Cut. Cut.

11/19/16
174.4 lbs

- Increased macros to 225/400/100
- Getting tired of bulking, wanna start bulking already.
- Never thought I would be satisfied about working out 4x/week. Seems like I'm tired even on 8-9 hours of sleep on average and being sore a reasonable amount. I used to do so much more volume.

Squats
165x3
185x3
210x5

DL
230x3
265x3
295x5

Leg press
230x10 x2
250x10 x2

Prone leg curls
95x12
110x12 x3

11/22/16
176.0 lbs

- Start of week 3 of cycle 2 and I'm pumped. Off to a good start, hit 165x3 for seated military with solid form. It was a grinder for sure, vid below.

Workout A:
Seated military press 5/3/1 (Week 3)
135x5
150x3
165x3

BB shrugs
225x10 x4

Upright rows
80x10
90x10 x3

Seated DB sh press
65x10 x2
65x8 x2

Lateral raises
30x10
35x10 x2
35x8

DB standing curls
30x10
35x10 x2
40x10

11/23/16
175.8 lbs

- Off from lifting tomorrow feeling pretty sore anyways and working all day with my part time job now that I left my other employer
- Deadlifts today was 315x4 which is a huge improvement but my form was very iffy. I decided to try to set up before each rep to ensure my back was tight. However, since this isn't my norm it felt weird and ofc my form was chit.
- Hit some yearly PRs today



Pull-ups
x12 x4

DL 5/3/1
245x5
280x3
315x1

DB rows
70x10
75x10 x3

T-Bar rows
160x10
170x10
180x10 x2

Standing straight arm lat pulldowns
57.5x10 x2
57.5x9 x2

What app is that?

It's a trainer app, you have to be invited by a trainer who has access to the app. Per 5 clients it costs me $20 per month.

11/26/16
176.0 lbs

- felt weird doing squats with socks
- reason was I brought workout clothes to work and forgot my shoes so instead of going home and hear my fiancée complain about me going to the gym, just said **** it and went and worked out in socks

Squats
175x5
205x3
225x6 (95% was 220 said **** it, 45 plates or gtfo)

Leg press
230x10
250x10 x3

Leg curls
95x10
110x12 x3

Good work.

Those deadlifts are a triple plus a single bro, lol.

You need to be tighter on your deadlifts. The bar falls a hair ahead of your midfoot when you initiate the pull. Might not seem like much, but you will expend a ridiculous and unnecessary amount of energy to bring the bar back into the proper bar path in order to complete the lift. And I think you start with your hips too low.

Squats fine, I would work on really attacking the hole, you don't have a lot of power out of the hole and that is going to cost you a lot of potential weight on the bar.

Do u always reset every rep? And where should I start the lift at if my ass is too low? I want to be in an upright position still.

Im not clear what you mean. I don't bounce n go, I stop each rep. If that's what you mean. A deadlift is called a deadlift because it is performed from a dead stop.

If you let go of the bar, you are beginning a new set. If that is what you mean.

I think you are making the common mistake of bringing your back into a neutral position by lowering your hips instead of raising your chest

Starting Strength has excellent advice for how to set up for a deadlift.

Stand with shins 1 inch from the bar in a vertical jumping stance.

Grab the bar without bending your knees much.

Bend your knees until they touch the bar WITHOUT MOVING THE BAR.

Squeeze the chest up WITHOUT MOVING THE BAR.

Pull bar from floor.

You will very likely feel like your hips are too high. They are not.

I actually like the SS dl setup EXCEPT I don't like a close stance Rip advocates sometimes. V-jump stance is perfect for both sq and dl imho ainec gtfo. High hips works gr8 for those of us with strong hamstrings/glutes/back and relatively weak quads.

I don't think tng is necessarily bad unless you're hyperbouncing. Constant tension on hamstrings+lats. It's kind of irrelevant for a bber tng vs dead stop tbh.

G4S and cha also said they always do TnG, last week in Snitch's thread

Not that they are the truth and the light, but they're def not BBers

TnG deadlift seems like something for ultra advanced people with really dialed-in form. In my completely unqualified opinion.

George Leeman has pulled like 900 and is a powerlifter and also tngs. So it's definitely a thing... Most people as they become more advanced has less trouble off the floor and more trouble at lockout (not always), in which case tng would clearly be beneficial. I think it's because as your squat goes up you tend to get stronger off the floor by more than you get stronger at lockout.


I also started doing tng when I'm doing 12+ reps.

If I do this I feel like I would be deadlifting using my back. Is my starting position that bad? I've always done that.

11/27/16
177.4 lbs

Bench
195x5
215x3
245x3

DB flat bench
70x10
75x10
75x8
75x10

Cable cross overs
30x10 x3
30x8

Rope push downs
50x12 x4

French press
75x5
60x10 x3

Since starting this program maxes went up quite a bit. Happy with the results. Basically near the end of my bulk I'm at 177 lbs. Starting my cut in a week or so need to maintain strength and will diet down to 165-167 then go back up.

Start of program: 9/26/16
Squat: 195x4/ 217
Bench: 225x3/ 242
DL: 275x3/ 296
BB shoulder press: 165
Total: 755

End of First rotation of week 3:
Squat: 231
Bench: 235x3/ 253
DL: 295x4/ 328
BB shoulder press: 165x3/ 177
Total: 812


End of Second rotation of week 3:
11/27/16
Squat: 265 (225x6)
Bench: 263 (245x3)
DL: 350 (315x4)
BB shoulder press: 182 (+5 lbs, did 165x3 which is 177 1rm)
Total: 878

fyp

IMO, either is fine. Especially if you are doing both. Deadstop is harder and working you off the floor more. But, it's small rock stuff unless there would be a specific reason why it wouldn't be. Which doesn't seem to apply here.

Brah, leeman also pulls 20s in the deathfilt! Cardiotard good for sq/dl imho ainec.

11/28/16
175.8 lbs

- Might have to adjust my numbers lower after this cycle. Week 1 already hard.

Seated military press 5/3/1 (C3 W1)
115x5
135x5
155x5 (pretty tough, not full ROM)

DB shrugs
90x12
100x10 x3

Upright rows
90x10 x4

DB sh press
65x10 x2
70x8 x2

Meh, you're still getting 5 times the required amount of reps. The program says only to reset after you fail to get the min number of reps on the AMRAP and I don't see why you should deviate from it. You shouldn't count non full ROM reps though

Yeah good point. Just hope I don't fail on 95% week 3.