Heavy for you though. And getting heavier. That's what counts.

Let's hold it with the getting heavier part until that actually happens. I've got 265 for my volume sets and 300 and 335 for my heavy doubles this week, so if/when I achieve that, we'll see. I've missed some time, so I haven't really progressed at all, and the cut's pretty slow, so I'd guess that's why I've been fine-ish so far.

Weight this morning: either 193.6.

9/11
OHP (5s accumulation, 160 working max)
10x45, 5x75, 3x95
6x5x115

Superset A:
Chins (bw): 18, 2x10
DB Incline Bench: 4x12x60

Superset B:
Facepulls: 4x15x40
Skullcrushers: 4x12x65

Superset C:
Hammer Curl: 4x15x25
DB Flyes: 4x15x20

I think my shoulders are a bit more even on press; narrowed my grip just slightly and it felt pretty good. Right shoulder still slightly tighter than the left, but better.

Did a max chin set for the whiteboard, but it looks like my ROM may be a bit lacking, even though to get any lower I'd have to go to a complete dead hang and untuck my shoulders. I'll let the experts decide before contributing to the whiteboard.

ROM looks good imo, but we should def institute a rule that no dead hang=no rep.

By no dead hang do you mean no bounce at the bottom (i.e. paused reps)? Because I'm relatively certain that hasn't been the rule in the past.

I feel like I could have gotten 20+ if I'd still be doing my ladders, but I was reasonably happy with 18. I'd probably do an easy ladder a night if I had someplace in my house to put a bar, but alas.

Correct, that has not been the rule, hence my suggestion that we should "institute" such a rule.

Let's institute it after I'm on the whiteboard.

Pausing chins is ******ed.

Not sure I see your point, even if you're correct.

The burden of proof is on you imo. Like, why do that?

KC,

You need to eat another donut. Or I need to be even more obvious. I am obviously not serious.

How is that obvious?

Anyway carry on.

Not sure if they would get accepted for the whiteboard. I'm pretty sure most people on there now go lower at the bottom.

Re press: Be careful with pushing your neck forward like that as the weight gets over your head, you don't want to end up with a neck issue. Think about tucking your chin and moving your whole body underneath instead.

Um, why wouldn't we want to recruit the most muscle mass we can and work them throughout the fullest range of motion possible?

The way I see it, what we don't want to do is let the tension in the lats go at the bottom though so a true dead hang might be just a tad too much.

Anyway, if the trainee has the adequate mobility to go from dead-hang-ish to slamming his chest to the bar PAIN-FREE, why wouldn't he?

For WB-purposes everyone should just do the shortest ROM allowed I guess.

Syn,

May be a shoulder/tspine mobility issue, but I'll work on it regardless.

Pummi,

KC was talking about how it's ridiculous to pause a chin, not about cutting off ROM.

Oh, yeah, well, I might want to start reading first and then type.

Carry on.

Weight this morning: 192.2

9/12

DL (M/O Week 6)
10x135, 5x185, 3x225
4x4x265
2x305
2x335
8x265

Paused Squat
10x45, 5x95, 5x135
5x3x175

Deadlift was really hard; had to abort the first time I tried 335 and wait a few minutes, then the reps weren't that great when I eventually got them. I think I'm going to move most of the 4x4 work after the top sets and see if that helps. Will probably redo this week, because why not, I'm weak. Meh.

Tried paused back squat and I'm definitely imbalanced on my left side; I'm twisting to the right and my left hip isn't getting as low as my right/left leg is staying higher than the right. It may be related to my hip issue or it may not be, but it's something I have fix and I'm not quite sure how. Double meh.

335x2 DL. The bar does get a little out in front, and you lose some core tightness, but I think it looks pretty damn good for a top M/O set. Nice grind.

FWIW, when I got to this point and was thinking about adjusting the 4x4 sets, I spoke privately with cha and BPA, and IIRC the consensus was that it would be better to reduce the volume and do only one set of four than to move the 4x4 to after the top set. You already have a volume set at the end anyway.

Are you resting at least 5 minutes in between every DL set after the first 4x4 set? The first week I tried M/O I tried doing the 4x4 set without long rests and even though I did them later it made everything tougher than I thought it would be.

I kind of sped through the 4x4 sets for sure, then probably didn't go a full five minutes until I went from 305->335. I think I'll try fakeb's suggestion (I was thinking about it today anyway) of doing one set of the 4x4 set, then do the heavier doubles, then do the remaining 3 4x4 sets and the final burnout set afterwards.

I still think I'm going to redo this week and try to dial in the form; no sense increasing weight if my form isn't down.

No one has any thoughts on the squat? Just mobility work on the hip, keep it light-ish and hope it fixes itself as I fully heal?

I'm not sure if you misread what I wrote or if I'm misreading what YOU wrote, but my suggestion was to cut out the remaining three 4x4 sets. Only do one.

I did misread; that would definitely (hopefully?) make things easier.

Was this about the point in the program where you stalled, or was it later? I kind of feel like a gash lately, with this, my squat, and chin-up ROM issues.

Yes. Halfway through I was like **** this ish. Standard imo. This is a hard program.

I also would say take 5 minute rest between all heavy DL sets no matter what other tweaks you make.

Fwiw I repeated week 7 and week 10 (completed them on the 2nd try) and decided not to attempt week 11 per Cha's recommendation. This is based on it being 12 weeks (every 4th week a deload).

You can also do the fakeB version of M/O and attempt a new max 1RM every deload week