Thanks, that seems like reasonable advice. I can tell my heels are coming up some, and I'm good morning-ing some of those reps for sure.

On another note, my brother was like why aren't you using these machines while pointing to the smith machines. I pointed out to him that those are pussy ****, and he was like mocking me. And then he said that my shoes weren't safe to lift in, and that I'm going to low on my squats, all kinds of great bro stuff. Then he wouldn't do squats, because he had to work his back and biceps, and when he was real tired his shoulders. I got him to do a set of the bar though on Presses, but he did them terribly not listening to me at all, and then he went to preacher curl or something. And he was saying a whole bunch of gay epithets at me while filming me.

Your bro is a bro's bro, bro.

Bask in the smug knowledge that you are right and he is wrong.

Squats:
- Elbows up, waaaay up.
- Lead back with your ass, or check out the Terribly Useful Block of Wood in the book
- Set your back properly before going down. Big breath of air, chest up, back in rock hard extension.
- Narrow your stance a bit, and feet way more out. Good thing you filmed from behind, made it easy to see. 30 degrees out.
- Kneeeeees ooooooooooooooooooooout
- Knees track forward, but that's pretty much inevitable with your form errors.

So, if you keep elbows up, narrow your stance, point feet out and lead with your ass going down, you should see a lot of improvement.



Press looks pretty good. Be aware of cheating - you're starting rep #1 with an ever so slight dip, which is very natural when weights get heavier. And film from the front at an angle.

1721 cal. 219.5g protein 51.5g fat

Thanks for tips Soul, I'm going to work on all that shiite. Hopefully get some new vids up soon.

60 minutes on elliptical at 11 resistance

1922 cal. 209.5g protein 36g fat

Cheat

Ugggggghhhhh, terrible start to day. Just terrible, don't want to get into it. But since I was up so early I decided to get the gym done. I get in there, and there's some old douche monopolizing the power rack, and he "Just got started", you see he's doing back and legs today so there's no telling how long this fiasco could take. So I decided to start on Bench and try and squat later.

Bench 2x3 215 1x3 205...no spotter for the third set, that's why I did 205. First two sets I got pretty much all the reps...except for the first set where the bar got away from me a bit on the last rep. It was a little weird.

Dicktaster is still on the power rack, so I do some DLs.

Deadlifts 1x3 245. On one of my warm up sets, I feel like I must have done something wrong because I felt a lot of static and pain in like my spine (I don't know if it was really my spine, but where my spine connects with my hip bone, like above the coccyx) and I used to have this pain and trouble more often back earlier in the SS, but I must have corrected some form issue and haven't been troubled with it much lately, but it came back today. But I worked hard on my form for the work set and didn't feel it so much during/after that set.

Dicklover is STILL on the power rack. He's doing heavy squats...they are high bar though, and he may have been going parallel, but his knees were way too close together and feet were almost completely parallel with each other...no angle whatsoever.

I decide to bro it up and do DB presses

DB presses 3x8 55 These were pretty frickin easy.

I did not do squats. I hate that man.

1692 cal. 203.5 g protein 37.5g protein

Weigh in.

This will be the last day I use that scale and pay for the body fat testing. It said I went up this month while losing weight which I'm sure isn't true. I'm not saying that it's not possible to go up in body fat and still lose some weight, I'm just saying I'm almost certain that's not the case. That factored in to having to wait for a trainer to use, it has a setting for athletic and non athletic, it's just ridiculous. So I'm going to weight myself on the doctor's scale at the gym, and hopefully that will be better. Unfortunately there will be no body fat tests though which sucks, but it's better to have nothing than some inaccurate pile of garbage.

Weight: 226.4

BS BF%-30.9

1620 cal. 215g protein 33.5g fat

I was going to have a cheat day today because today was such a terrible terrible day, but I didn't instead.

60 minutes of HIIT on elliptical at level 11.

Malucci - I commend your effort, but I agree with Euro that your form needs tweaking before you progress further.

Your hold on the bar just looks wrong. Watch your elbows in the video during your descent - as your back angle changes, it almost looks like your elbows stay in the same position. I think this is because you lose tightness as you descend, and then on the ascent it sorta corrects itself but in a way that ends up good-morning-ish. The "chest out" cue to tighten up your upper back might help with this.

Your heels are coming off the ground because your knees are too far forward at the bottom of the movement and possibly because your back angle is too flat (you're tipping too far forward i.e. good morning). Not certain whether the butt wink is related to this or not, but it looks like a hamstring inflexibility thing. You may want to consider doing dynamic stretching, wearing weightlifting shoes with a heel, etc. Do the SS drill where you stand up a plate a few inches from your toe and squat so that your knees don't touch it. And when you're in the hole, you really need to feel like your trunk and its angle is locked in place as your hips rise.

1276 cal. 170g protein 19.5g fat

i think he's so hunched over because the bar is (amazingly) too low on his back. if he were to stand up straighter, the bar would be completely supported by his arms.

Thanks skunk, I realize my back not being in extension and/or locked and that's why I'm good morning-ing the squats. Definitely going to work on that next session.

Was going to say this as well but doubted myself after watching the third set video. Would explain why wrists are bent and elbows are low.

yeah i hadn't seen that one. does make it unclear now.

So Miles, you think the bar is way too low on my back?

I see from watching your vids that the bar is low, but I think mine might move or something, or is really affected by the looseness of my back. I'm going to lift later today and really work on keeping my back tight and the bar higher up on my shoulders. I feel like this is the reason I was having so many wrist problems when I went from high bar to low bar, the bar was not tight against my back because my back wasn't tight and it was like rolling in my hands or going back into my hands causing my wrists to move back.

I think the main reason for your wrist problems is a failure to keep your elbows up, meaning your wrists must carry some of the weight. Which they aren't built to do.

Well, to be honest, I'm not really having wrist problems anymore. Those have since gone away, but I think it's the looseness of the back, that makes the bar more loose and susceptible to moving during a rep then my wrists have to catch it...I don't know, just some things going wrong that I'm excited about fixing.

Squats 225 3x3, I was going to go for 3x5, but then in the middle of the 2nd rep I thought, meh. I definitely had pretty much no movement in my back especially compared to the last reps/video I did. Was really focused on keeping my back/abs tight and the angle of my back not changing throughout the reps, as well as sitting back instead of just falling down and rising up. Going to definitely try and get some vids up this weekend and we can go over these again.

Press 125 2x3 1x2 again failed my last rep like last week.

Assisted chin ups 55 1x5 1x4 1x3

Squats are definitely better than they were last time, soon I'll get the videos to prove it.

1951 cal. 191.5g protein 20.5g fat

600 calories are beer...I see how empty those calories are, but I'm kinda drunk so I'm not sure if I'm seeing them with beer goggles or not.