Squats 3x5 315. Hadn't been to the gym in well over a week and I think I'm going to get severe DOMs from this. When I started my first set there was a bro stationed behind me in the hammer strength upper chest machine doing three plates on it and he came up to me on my first set, which was admittedly not my best form wise. So he starts by saying oh dude, you gotta put that bar higher up, like on your traps. You're pretty strong but the bar was way too low. He was right in that it was probably lower than it should be, and my form wasn't great, but it didn't stop there. He went to show me where to put the bar and put it up on his traps, and then unracked it so I figured he was gonna show me a good high bar rep, but he struggled getting it off the rack, and then looked real shaky standing up, then reracked it. My other sets were much better than the first one. But when my buddy was squatting behind me, he, and his more quiet bromance bro, were making audible comments about how we're destroying our backs and all this other shiite. Then later I watched him watching himself in the mirror doing tricep pressdowns.

Press 2x5 145 1x4 145. New record. Gotta get that last rep next time.

Chinups 1x5 2x4

Squats 2x5 320 When I was going for my third set the bar slid across my hands, so I reracked, and immediately got all dizzy and had a cold sweat and what not. My elbow was throbbing so I just decided to not do my final set baby back bitch style.

Bench 2x5 205 1x5 215. As I was warming up benching and spotting my buddy, my elbow's throbbing increased and started getting more painful, so I only went for 205, when those proved easy I upped the weight for the third set and got all five.

DLs 1x3 295

Dips 1x12

40 minute run yesterday

35 minutes on elliptical at only resistance 10 doing 5 tabata intervals.

My back is royally f'ed up again. So it may be a while before I squat or deadlift. I'll have to put together a decent lifting program, and I'm going to be doing far more cardio/HIIT stuff than I have been for the last couple months.

I have UConn -2 in the first half and -3.5 for the game, so I'm going to be drinking starting now.

Damnit, lost the first part...

How do you **** up your back exactly? Any clue? Bad form?

I think it's probably poor form in either squat, DL or both. The interesting thing is, I haven't lifted in almost a week, and the pain has been getting progressively worse not lifting...so I don't know for sure.

You should prob post form vids again when you get back to lifting. Plus consider moving to sumo DLs if you're unable to keep lumbar extension.

I'm definitely going to get some form vids up, and go from there.

Tell your girl you need a break

Khalyn owns.

BFed my monthly goal already, 5 days in. Embarrassing. And those pieces of shiite bfed my order...I want my sausage mcmuffins with egg you pieces of trash!

Hate myself and I want to die.

Finally hit the gym today...can't squat or DL due to back issues...so....

Press 1x1 145, tried a second one and it came back down after getting halfway up so...
3x5 135

Bench 2x5 205 1x4* 205

Chin ups 2x5 1x3

Swiss ball crunches 4x25

Anyone have any ideas for some other exercises I could be doing to keep my legs/back in shape while I'm not squatting or deadlifting? Any sort of programming would be sweet.

I'd prob ask in the **** or intermediate thread. You'll need to describe the nature of your injury a bit better too.

40 minutes on elliptical, 11 resistance, 6 tabata intervals

40 minutes on elliptical, 11 resistance, 6 tabata intervals

Press 140 2x5 1x4, or at least I'm pretty sure that's what I did.

Bench 205 1x5 1x4* 1x4*

Dips 1x5 1x6 1x5

Pull ups 1x3 2x4

I'm weak and fat. But I went to the gym twice today for the first time in 10,000,000 years. Gotta get back into the swing of things. Also the back pain is absent. So in a little bit I'm going to be back to squatting and DLing again.

Press 145 2x4 1x3

Bench 205 2x5 1x4*

Chin ups 1x4 2x3

Hammer strength incline machine 1x6 180 2x5 230

Filled in on my buddy's flag football team tonight. I stretched out beforehand but I know I'm going to be real sore tomorrow. It counts as exercise session.

I was also terrible, and hurt the team more than helping.

Squats! First Squats in over a month so I went super light, and it didn't feel all that super light. Videos coming next session 3x5 255

Press 1x5 140 2x4 140

Neutral grip chins 2x3 1x2

Expecting terrifyingly bad DOMS tomorrow/next day or two from the squats, we'll see.

Squats 3x5 265. Felt way lighter than 255 in my last workout, I have videos of them and I will put them up after work later.

Bench 1x5 215 1x4* 215 1x3* 215

DL 1x3 265 First time Deadlifting in a while (at least a month or so) have videos of these too, will post later.

Forgot, Dips 1x10 1x4

Vids!

Please comment and chastise where appropriate

Set 1 3x5 265 http://www.youtube.com/user/Malucci06#p/u/5/OMgH9W_HWDw

Set 2 3x5 265 http://www.youtube.com/user/Malucci06#p/u/4/Ei3PMQWTFao

Set 3 3x5 265 http://www.youtube.com/user/Malucci06#p/u/2/gQ-fM-iOyZc

DL 1x3 265 http://www.youtube.com/user/Malucci06#p/u/0/bGvwjm44ERo

All right, here are the videos again, all shoved into one video where the DL set starts first, then it goes through all the squat vids, 3rd set through 1st in that order. And no rotation needed.

http://www.youtube.com/user/Malucci0.../0/5sRaxGoxDRM

Yo, maluccimus, looks good. You have a very wide squat stance though. I probably squat narrower than most but I think maybe bring the feet in an inch or two, so you can kick the knees out a bit more. Looks good, though it should cause that's a light weight for you. Make sure you Vid when you put up 3 plates next.

40 minute jaunt, much of it against an ugly wind. Was so difficult, hated it.