yeah so i ****ed up again, whatever I'm not going to get all emo about it

today was kind of a jerk off day while I get my legs back under me. scale said 232 today I haven't been eating well

squat
1x5x245
1x10x135

bench
1x5x200
1x10x135

deads
1x5x105
1x3x160
1x5x225 video - http://www.youtube.com/watch?v=MNiNKpqNm_0

blah I felt very weak and inflexible today. oh well back on the horse

these are probably the best deads of yours i remember

of course i haven't worked out in a couple weeks so I may have forgotten what they're supposed to look like

lower back is not in extension

Yep. First rep was better than the rest, but still not good.

fair enough, although I do think the curve in my upper back makes my lower back look worse than it is. I really need a coach.

squat
3x5x245

bench
3x5x195

deads
1x3x260
1x1x260
1x1x260
truly, truly terrible. I'm going to look into doing rack pulls until I can find someone to coach my deads. **** :/

I've been watching some videos of rack pulls and I guess they aren't that gay. Is there some sort of rack pull authority I should read? Also, any guesses as to what kind of weight I should start out at?

Why not consider sumos for full ROM?

Smiley suggested rack pulls, I'll watch some sumo videos as well and see which strikes my fancy

2009 was an interesting year. I started in earnest in April and had really nice noob gains until August or so. Then I got sick a bunch, the weather got cold, and I basically stopped going. I'm going to get started back up again on the second (just like every other *******).

Anyhoo, I have two main issues. Inability to fix my deadlift, and thus, inability to progress at any sort of pulling motion, which, I think anyway, really impeded my progress on the squat as well. My plan for the new year is to ditch DLs for now and to sub in sumo DL on workout Aa days, and to sub in Romanian DLs and rack pulls on workout Ab days.

The second issue is my diet. I'm down to under 230 from a peak of ~243. I simply am not a good eater. Rather than making excuses for it, my plan for the beginning of 2010 is to stop worrying about what food I'm ingesting, and just focus on consuming A LOT of it. I've also been off GOMAD for the last month or so, so starting that again will help with getting my calories.

A sub-issue of the food problem is my failure to eat breakfast. I struggle mightily in the mornings such that even getting showered and dressed for work is an issue sometimes. But again, I'm not going to make excuses for this. I simply have to wake up earlier and go to bed earlier.

Anyway, as with any new year I'm pretty excited to get back on the horse. We'll see what happens, as I truly despise the cold. GL everybody with all your new years goals, lets get strong as fk in 2010

squat
3x5x225

bench
3x5x185

sumo deads
1x5x260

ill post the dead lift videos later, but I don't really even want to b/c my lower back still sucks.

1x2x220
http://www.youtube.com/watch?v=FPsm4YGAgOQ

1x5x260
http://www.youtube.com/watch?v=_MWkP-upasE

220 looks okay 260 looks pretty ****ty, especially the last rep. I like this set up better though, I think.

I don't know jack about sumo deads but your back looks better using this technique than standard DLs.

Yeah, I'm going to stay with this technique for awhile. I need to get my back into a more vertical position though, and my back is still not in extension

Seems to me it's a bad sign that you don't even look down between reps to see if the bar is the appropriate distance from your shins.

Actually what you should do is use that freeware Kinovea to trace your bar path in the vid. It's all over the place off the ground on some reps I think.

re the above post,
I haven't looked at a single video of OPs, but if you have back extension problems you should probably be resetting completely between each rep so you can nail down the start position.

squat
3x5x230 strong today

press
3x5x120 not so strong

PC
5x3x125 ez

some pull up negatives

GO HAWKS

the last time I did singles and video taped it people didn't like it lol :O

It should only take a couple of seconds to reset between each rep. It's important to have a consistent start position.

Yeah, your regression from your first to second rep is always pretty big and by your 4th rep the gap is huge. Singles ftw.

There's a difference between resetting back/chest/getting barbell into position (takes a couple of secs like tbk said) and what you did, namely get up, jig around some, then get down again and get into position.

so don't let go of the bar and stand up, just relax and reset. check

squat
3x5x235

bench
3x5x190

deads
1x2x265
1x1x265

puke. I decided to just go up 5 lbs until I got accustomed to the sumo position. I could hvae knocked out a couple of more singles but I was so pissed I just stormed out. fkf kfkfkfkkffkkfkfkfk. The thing that pisses me off the most is that I know my inability to deadlift is ****ing with my squat progression. I had great form @ 220 so I guess I'll 230 next tuesday? Hooray for dead lifting less than I squat fkfkfkfkfkkf

edit: stormed out after reracking my weights, of course

sick again, pretty sure I have aids

squats
3x5x235 redid this weight to sync up my squat and deadlift at @240 next sessions

press
3x5x125 these were lol hard...I was hoping to get back up to 135 before I started micro loading but damn I dunno

pc
5x3x130 yawn. had to do them on the ground in front of the squat rack b/c some downies were having an in depth conversation between sets of 135 speed deadlifts (with belts and wraps holla)