9/2: 189.0

A
5/3/1 DL (Cycle 2, 315 TM): wu, 5x205, 5x235, 1x265, 3x295, 3x315, 8x265, 8x250, 8x225
Seated DB Press: wu, 4x9x60

B
Squat (light, recovery): wu, 3x6x215
Facepull: 8x15
Zottman Curls: 4x12
Bayesian Curls: 4x12

C
Back extensions: 4x10xbw
Upside down KB press: 4x10

DLs were fine, with the exception of the fact that my grip sucked. Probably had a few more in me if I'd brought straps or chalk. Whatever. Added some reps on the DB press, which was nice.

Flared toes a bit more and tried to keep my knees wider/tracking over my knees as per KC's How To Be A Power Bottom early intermediate course. Think it was k.

Looking super lean

fakeb,

You always know just what to say.

9/4: 188.6

Kept it together over the weekend diet wise. A few floor bourbons last night.

A
OHP (Cycle 10, 3s, 162.5 TM): wu, 3x115, 3x130, 2x157.5, 1x170 (9.5), 5x147.5 (9), 6x137.5, 9x120
NG chins: 8xbw, 3xbw+15, 5xbw+30, 5xbw+35, 5xbw+40, 5xbw+45, 5xbw+50
DB Pullover: 4x10x90

B
DB Bench: 4x7x95
Facepulls: 8x15

C
Dips: wu, 8xbw+25, 8xbw+35, 8xbw+45, 8xbw+55, 6xbw+65
DB Hammer: 4x11x35
Bayesian Curls: 4x12
Upsidedown KB Press: 4x8

Video'd my press from the side as per a discussion with KC, and it does indeed look like a) there is too much layback and b) the bar is moving backwards/weight going over my heels instead of midfoot, which probably explains why pressing aggravates my SI a bit. I tried to keep the bar more over my midfoot after the 170 set, and it's hard to tell but I think it's a little better. Given my upward progress on this list is stalling a bit anyway, I might go ahead and run something like the 4 week progression rAv is going to do, and just try to get in a bunch of medium intensity volume work to try and groove in non-****ty form.

Also recorded a few dip sets. Went down a bit lower than normal with +65, but was trying to concentrate on controlled descent and full ROM at the top. Think they're k.

9/5: 188.8

Good weekend. Fair bit of dadding, which required a fair bit of walking.

A
5/3/1 Squat (Cycle 10, TM 285): wu, 2x205, 3x230, 1x255, 2x280, 2x300 (~9.5), 7x255 (9-9.5), 7x240, 8x215

B
RDLs: wu, 4x8x215
Upsidedown KB Press: 4x8

C
Back extensions: 4x10

Went alright; didn't feel fantastic this morning, but pushed through it. Still getting the optimal power bottoming technique down (KC told me to try angling my feet out a bit more, shoving my knees out hard, and getting more in between my legs in the hole). It definitely doesn't FEEL as strong as with my toes pointed more forward, but I'm not sure the results are much worse, if any. Upped the weight and strapped up for RDLs, and it seemed fine-ish. You can see the knee bend a bit more from this angle, at any rate.

Continuing to do all my extensions slow and controlled; did the last set with a two count pause at the top. Feels good, and hopefully will be a good way to get/keep my SI decent-ish.

Set your back before unracking the weight. For someone who spends as much time neckbearding about minor form issues just casually grabbing the bar and walking back is just wtf.

True. I'll probably just set the pins higher, since, as I realized after my first work set, that is the optimally wrong height to have them when RDLing.

9/6: 187.8

Treadmill (4.0/2.0%): 30:00/2.0 mi
HLRs: 4x8xbw
Pallof Press: 4x12
Farmer's walk (100 lb DB): 3x30secx~100ft
Upside down KB Press: 4x9

K.

9/7: 187.6

A
Barbell Bench (Cycle 3, TM 235): wu, 165x3, 190x3, 210x1, 230x2, 245x2 (8), 210x9 (9),200x9, 175x12
Hammer Strength Row (Single Arm): 6x10
One Arm Cable Row: 6x12

B
DB Incline Bench: 4x8x80
Machine Rear Fly: 6x12
Single Arm Lat Pulldown: 6x12

C
Lying DB Skullcrushers: 4x12
Upsidedown KB Press: 4x8

Went into this week's workout having been on a mild deficit for the last week or so as opposed to a drunken late night carb refeed, so fell a rep short of target on a few bench sets. Everything was pretty k other than that, though.

9/8: 186.0

A
5/3/1 DL (Cycle 2, 315 TM): wu, 3x225, 3x255, 1x285, 2x305, 2x330, 9x285 (~7.5-8), 9x270, 9x235
Seated DB Press: wu, 2x7x65, 1x8x65

B
Squat (light, recovery): wu, 3x6x215
Facepull: 8x15
Zottman Curls: 4x12
Bayesian Curls: 4x12

C
Back extensions: 4x10xbw
Upside down KB press: 4x9

Pretty k. Strapped up for all sets 330 and beyond. I think I had a few more in the tank on the AMRAP, but discretion and all that. Helicoptering a bit so I need to watch that.

googled this but no results apart from hotel rooms somewhere called "Bourbon".

it's some US whiskey, right? but what does the floor descriptor do?

tchaz,

It's bourbon that I drink while sitting on the floor, alone with my ennui about the empty futility and pointlessness of existence. Sometimes I go crank one out afterwards, though, after which it's all good for around 15 seconds or so.

Floor alcohol has kind of turned into a meme around these parts, due to a number of posters that don't have the couch privilege that I'm gleaning you take for granted. Maybe try to sit a while in another man's spot and gain some PERSPECTIVE.

You should probably post youtubes of your technique for that as well - pretty sure there will be some flaws there as well that KC could help you out with.

9/9: 187.2

Treadmill (4.2/2.0%): 30:00/2.1 mi
Ab wheel: 4x8xbw
Pallof Press: 4x12
Suitcase Carries (95 lb DB): 3x30secx~100ft
Upside down KB Press: 4x9

Still k. Kids' soccer game this morning, then Costco. Hard to get more #dadlyfe.

9/11: 192.0

Suboptimal weekend food-wise; let's call it a refeed. Somewhere a tiny orange penis is rising to a three quarter chub.

A
OHP: wu, 2x130, 1x145 (7), 3x5x120, 9x120
NG chins: 8xbw, 8xbw+15, 8xbw+20, 8xbw+25, 8xbw+30, 6xbw+35
DB Pullover: 4x10x90

B
DB Bench: 4x9x90, 8x90
Facepulls: 8x15

C
Dips: wu, 3xbw+70, 3xbw+80, 3xbw+90, 3xbw+100, 3xbw+110
DB Hammer: 4x11x35
Bayesian Curls: 4x12
Upsidedown KB Press: 4x10

Modified OHP so I'm doing a bit more submaximal work; did the first three sets of 120 with a full stop at the bottom and the AMRAP a bit more touch and go. Worked on last week's cues some more - seems a bit better.

Misgrooved the last rep of my last bench press set and lost it, which was annoying; everything else was pretty k. Bodyweight stuff felt good considering the extra weight; if a 110 triple isn't an all-time PR, it's damn close.

My SI felt great over the weekend, and doesn't feel like I pumped it up as much as usual today. I'm pretty sure poor t spine mobility means I over extend my lumbar when pressing, which, again, I'm trying to work on.

Is your SI pain a dull pain or does it happen abruptly? I remember you saying you used to get SI pain when lifting. It sounded like it was not debilitating (i.e. It would not cause extremes back pain to where you cannot bend over).

How many weekend refeeds do you average per month? 4?

Lol.

That wasn't bad, when compared to your other burns.

jbd,

When I hurt it, it was acute. Difficult to impossible to tie my shoes, get up out of bed, all the standard stuff. Now it's just more that I'm generally aware of it/low grade soreness. Sometimes slightly worse if I overextended my lumbar when OHPing or bench (which tend to aggravate it more than squat or DL these days, which makes sense if ultimately I'm overextending it because I can't arch my t spine enough), but never to the point of discomfort or impeding movement since my last injury healed (around last November or so).

EV,

Can you explain what you're trying to accomplish here?

Trying to look out for you bro. The pissening refeeds have to stop.

So your thesis is that I'm unaware that drinking a lot and eating a bunch of snacks while watching football is bad? Thanks for the insight and support, I suppose.

9/12: 190.0

Today in another episode of "Monte's Journeys of Self Discovery", we learn that staying up until 2 am to watch football the night before a heavy squat session is bad:

A
5/3/1 Squat (Cycle 10, TM 285): wu, 5x215, 3x245, 1x270, 1x295, fx315, 5x270 (9-9.5), 6x255, 7x230

B
RDLs: wu, 3x8x225
Upsidedown KB Press: 4x8

C
Back extensions: 4x10

So yeah, felt tired and crappy all day, and just didn't have the WIM to bust up out of the hole on that 315 single. Would have hoped for 6 or 7 at 270 given I got 7 at 265 three weeks ago, but again, stupid me and my stupid brain had to stay up too late, and 270 felt like a house. I'm bad and feel bad.

Whatever. I'll try 320 in three weeks and see how it goes.

9/13: 186.8

Treadmill (4.0/2.0%): 45:00/3.0 mi
HLRs: 4x8xbw
Pallof Press: 4x12
Farmer's walk (105 lb DB): 3x30secx~100ft
Upside down KB Press: 4x10

K. SI feels great, thankfully.

Surprised you missed 315. It looked like a 5RM coming out of the hole.

Yeah it was just lack of sleep. Not really concerned except insomuch as to how it relates to my own stupidity wrt managing my fatigue properly.

The couch privilege itt had forced me to unsubscribe. Sickening. Lucky for everyone, I am back.

Monte,
Did you make EV mad? He seems mad.

k

ETA: I think if you'd shifted a little weight to your quads you coulda got that 315. Not a technician, so idk.

Damn, set those safeties higher. If I had to go that far into knee flexion to bail, it would probably shoot my kneecaps across the room.