maybe its the angle, but doesnt look like you are getting your hips through at the top?

definitely not.

yeah this. DL isn't terribad, but your stance should be narrower (like a vertical jump), you shouldn't wear gloves (effectively thickens the bar), and the bar should be in contact with your legs the whole way.

I wouldn't DL again tomorrow. Weight's high enough to warrant a little more rest.

meh. Keep increasing while you can. These are mostly slow lifts. They get slow when they get heavy. Miles is a freak.

2/8

Squat

2x5x45
3x115
2x165
1x235
3x5x285(+10)

Press
5x45
4x75
3x115
2x135
2x155(+5)
4x150
1x150

DL

5x45
4x115
2x205
2x245
5x295

PC

5x45
4x95
3x125
2x145
5x3x170(+5)

I added 10 to my squat again this week, with not too much difficulty. I had a shallow 5th rep on the second set, but it was due to getting my grip a but messed up during the first few.

My press was weak sauce today. Just didn't have it. I might've not eaten enough in the am, or maybe i was tired from the squat. I dont know, but it wasnt happening.

Didn't add to my dl this week, yet. I will on friday. Did my 5 reps pretty easily today. I also improved my form significantly.

The power cleans felt extra explosive. Most likely because I was so happy to be done after them. They felt good.

WED 2/10

Squat
5x45
4x115
3x185
2x225
3x295(+10)
2x295
4x295

Bench Press
...3x5x245(+5)

DL
...1x5x315(+20)

I am going to get another DL vid up before I hurt myself.

Squat also almost killed me. Need a form check.

Bench was solid with assistance on the last rep for my last two sets.

This program is no joke.

I've noticed in the month or two since I started there seems to have been a definite increase in the number of people I see doing squats cleans and dl's. Its a good thing obv, although at least half of them are doing 3/4-1/2 squats. No women squatting yet that I've seen and nobody doing 3 plates or more.

I actually wasn't planning on adding 10 to my squat today, I did it on accident though. Couldn't figure out why I was failing at the time, but I'm glad I did now.

Going to make vids this am.

What is a good angle for the squat and pc?

The squat rack at my gym faces a wall.

Squat: in-line with one of your legs from behind, i.e. at around your 7 o'clock.

PC: dunno.

Thanks.

I think the clean is a side view.

I'm also up in the air on if I keep my squat at 285 after accidentally adding ten prematurely or if I drop it back down to 275.

Since I'm doing a vid I was thinking 275 would be safe, but I dont want to sacrifice gains if my form is good and I can get three sets at a new weight.

2/12/10

SQUAT 3x5x295

295 set 1 http://www.youtube.com/watch?v=OnSDt_tlh8c

2 http://www.youtube.com/watch?v=UN62P2fknXc

3 http://www.youtube.com/watch?v=VFCjyiQ99Mw

PRESS 3x5x145

set 2@145 http://www.youtube.com/watch?v=5QYckqKXUcM

DL 1x5x275

http://www.youtube.com/watch?v=L_ts43anxc4

The squat first set was solid, second tougher, and third I went 4f.

Did some foam rolling after as I thought I mightve stressed my right leg near the groin.

Press was weak sauce again, down 10lbs from a week ago, not sure whats up with that other than I brought my grip in a bit.

Deadlift; during my second rep the guy on the bench next to me alerts me that he took the clip off off the left side of my bar, then puts it back on for me. Yea. It was brought to my attention by the pt I talk to who squats and dl's there that my dl looked like a stiffleg and that I might want to bend my knees a bit more.

The PC 3x5x180

It was all I could do to not passout but I dug deep and busted out what wim I had and added 5 to my pc.

Vid to come when youtube works again.

2/15

SQUAT

4x295
5x275
5x275

After bringing my stance in a little I got to 4 my first set at what I was working at before I brought it in and realized I had to drop down a bit.

Next two sets felt so much more natural with a closer stance. I can now say I know what Rip means when he talks about 'bounce'.

BENCH

3x5x250(+5)

Holy fk I can bench 250.

DL

Went nuts and threw three plates on to go with my new understanding of form. I got 4 reps.

4x315

Will be making another vid because I still struggled to get to 4, and 5 was out of the question.

2/17

192lbs(+7)

Squat

3x5x295

Back to where I was before I changed my stance. Think I'll go up after my next workout. Prob go up 10 so nobody can question my WIM but damn that is some heavy sheat. Made a vid, if youtube will work I'll get it in here.

Press

3x5x150

Up 5 from last workout, really working to complete these.

PClean

3x5x185(+5)

Still going up on the pc. I feel like an absolute beast while doing these.

So, I'm looking to hear any input on where Im at and what I can be looking to add/change in the near future. I havent stalled on anything exept the press yet.

2 things; I might not be eating enough, and I need to drink more water.

How much fat+calories should I be consuming daily? I prob avg around 40-50/4-5000, maybe more.

I've been getting around 250-300g protein daily...

Here is todays second set.

squat295

I will make sure to correct the view in future videos.

pretty high i think. especially the later reps.

Thanks miles.

Not what I wanted to hear but, they do look high.

I might try another camera angle too, that one blows. More importantly I'll get my ass on the floor.

Gotta agree with miles. These look quite high to me. Head position is poor which is probably affecting hip drive. Knees are caving in at bottom. Rip says if your squatting more than you are deadlifting: "You are not squatting deep enuf"

2/19

Today I tested how much eating a good meal could counter not getting enough sleep. I wont be doing it again. I feel great afterward but my lifts suffered.

Squat

worksets at 295

3,4,3

Still adjusting to getting parallel with a narrower stance. First set I stopped to change the height of the safety in the rack I was using. I could've pushed myself for another rep maybe 2, but I was on less sleep than usual and I didn't feel like getting hurt today. I am confident that each rep was at least at parallel.

Bench

3x5x250

Really was not easy today, I felt like my muscles were not working together like usual. Hoping it was just me not having slept.

DL

1x5x315

This was the only lift that I probably could've added to today. I did my homework and I think my form is much improved.

My body is tore up, and it feels awesome.

Look down about 5-6 ft out and keep your knees pushed out

2/22

Sqwat

2x5x295
1x4x295

Bit of a mental block on the second 2/3 rep of second set(shallow) and failed the last set not attempting the last rep due to losing control of the bar on my back, it was slipping down. First time thats ever happened, I think I was too busy trying to focus on the other form problems I've had. Otherwise very solid, little more focis I could've smashed all 3 with good form. WIM

Press

3x4x155(+5)

Could not get the last rep for the life of me on any of the sets. Meh.

PC
2x1x190
2x3x185
3x3x190(+5)

Yea, I was not ready when I tried my first set so I failed, moved down, took a short break drank some protein and finished.

Chinup

2x8

I remember reading the 2 recommended assistance exercises for beginners are chinups/pullups and dips, but I couldn't remember which day they were to go with.

nice pc's

Setting your hips lower would help your dead a lot IMO. Looks like you are almost doing an SLDL in the one video.

Thanks blackkeys, I had been crushing the pc up till yesterday, I had to rest longer between sets but I think I crushed them just the same. I felt pretty tore up for a few hours after though.

About the DL, I've been working on getting my ass closer to the floor. The more I fix my form amazingly the easier the DL becomes. Its improved a lot since that last vid.

2/24

Sqwat

2x5x300(+5)
1x3x300
1x8x185

Made sure to get to parralell on every rep, had no problems exept a little knee cave on one maybe two reps. Had to breath a little extra between reps. WIM. Last set I got out of the bottom and just died. I did get something out of the last rep, mainly a huge headrush. I added like 2/3 workset for 8 reps today, not sure why, but I liked it. Comments appreciated.

Bench

3x5x255(+5)
1x8x165
I needed help on the last rep on the first two sets and the last two on the last set. I did two things differently my last two benches. I started digging my feet in and getting more back extension. I also widened my grip by an inch today. I now have my index on the marker instead of my pinky being inside by a cm.

DL

1x5x330(+15)
1x8x205

I added 15 after my last dl was cake. Today was about the same, I might try 345 next monday.

Dips

2x8

Its been an hour and I need to stretch, something I've been forgetting to do.

2/26

Sqwat

2x5x95
4x155
3x225
2x275
1x295
4x300
2x300
3x285
8x225

Ran out of milk early today, and I ate kinda light for lunch. My warmup was too heavy today I messed that up. Had some form issues too, I think my knees were sliding forward. I did my 8 rep back off set with good form and it felt great. Still a disappointing sqwat day.

Press

4x155
4x155
5x155

I somehow managed to get 5 on my last set, hard as hell.

PC

1x190
2x190
3x3x190

Same as last week, I come in thinking I'm gonna own the pc and it doesn't happen, longer breaks and I finish strong.

Chinup

2x8

Today I noticed a guy with lifting shoes, 5 minutes later he asks me what routine I'm doing. I tell him and he says he started SS 2 weeks ago. Couple jokes about bros and were cool. I was at the gym for 3 hours today. Yea.

Great log! Goddam youre so skinny (not fat like me) and strong. How does it feel being exactly where I want to be in about a years time?

jealousy ITT