I think I'm going to have to start squatting in the other rack, cage, whatever. I hit the bar a few times today, and it was definately an issue.

Good work playa.

You could always step a couple inches out behind the rack so it won't be an issue. If you fail you should still be able to fall forward and drop the weight on the rack.

6/28

squat

3x5x290(+5)

ez, will vid 295 to get a checkup on form again

press

3x5x150

so much rage

dl

5x240(+15)

will start to vid every dl cause i tend to fall apart as weight increases.

6/30

squat

3x5x295

last set

Is depth still questionable at all?

bench

2x5x250
4x250

Was going to add in dips and tri's but I was pretty well kicked after bench so I quit.

depth seems good but knees are tracking pretty far forward

7/3

Did fridays workout early today(saturday)

squat

2x5x300
4x300

totally bitched out on last rep of third set. I was focusing less on looking in the mirror to check my depth, and more on the floor + keeping my knees from moving forward. This led to me feeling a little unstable but improved.

press

3x5x145

ugh

dl 265

Felt good. As always comments appreciated.

chinups

2x8

Dl looks fine, though it looks pretty light for you. Push yourself on this one, get your numbers up and then check your form. Looks good for now.

Should be easily pulling 3 plates imo

You're touching and going on the DL. You're supposed to release all tension on the bar for each rep and lift from a dead stop.

Oh yeah. Those are called crossfit DLs and don't really count but it's whatever

7/5

squat

2x5x305
4x305

used the power rack or cage, the one that blocks my depth. First rep was a disaster, went into the hole quick and hit one side and came close to losing balance, but I managed to finish all 5. Last rep of third set I was all, ezpz then I got 2/3 of the way up and died.

Bench

2x5x245

Quit after I strained my left shoulder on the last rep or two of second set. Feels a little rough atm, but I imagine no biggie. Called it after that, working on 3 hours sleep and was pretty spent. Kinda lol, but 305 is heavy and I almost finished 3x5 so, w/e.

7/7

squat

3x5x310

last set was a bit shallow, due to not trusting the bars in the rack/cage cause I thought I'd be failing on the last rep. So I moved to the other cage that messes with my depth. They were not too bad.

Press

10x115
2x5x115

tweaked my shoulder on bench on Monday so I went light.

Dl

5x280(+15)

easy. New dl vid next dl.

7/9

squat(+5)

315x5 set 1

315x5 set 2

Looking forward to comments after getting back to within 5 of where I was before I reset due to depth problem.

Thinking I need to get a little lower but I'm still happy with the changes. Will redo weight

bench

warmups

95x5

decided not to press my luck, shoulder is still not healed, or even close for that matter.

Tri extension

8x55
8x70
8x85
8x100
8x115

No idea where to start with the weights so I just kept going up after each set till I was close to fail

dips

2x8

depth looks good for the most part. pretty inconsistent though, like sometimes you're a couple inches below parallel and once or twice stopped short maybe. not sure since it was in the sideways video.

your main problem now is the motion at the bottom. your knees are noticeably wobbly, moving inward toward each other and also forward. you just need to work on getting them where they should be and locking them there. whether you just look at them and make sure it happens or use cues like sit back, they should pretty much be stationary once you're about halfway down until you reach that point on the way back up.

I had pretty bad knee cave for a while and I had to pretty much put all my mental focus on actively shoving my knees out all the way down and all the way up. It's much harder to keep them out at the bottom and on the way up.

I'm sure you'll get it soon though.

7/12

squat

5x315
2x4x315

mixture of stuff lead to me not attempting the 5th on two sets. Not happy about it either. I ate pizza and cereal for 2 days over the weekend, and I just didn't feel strong.

press

2x5x145

doesn't hurt my shoulder doing these. guess thats good, maybe i should be avoiding these too but i dunno

dl

5x295(+15)

started to get heavy and that sucks considering I feel like I should be breaking into like 370's

going to start worrying in another few days about my shoulder. but not yet.

7/14

squat

5x315
3x315

second set i didn't have clips on and the right side started slipping so I quit. Decided that was enough for today.

bench

got up to 105 when i noticed the pain in my shoulder. Its a very specific part of my shoulder and It seems like the only way it gets aggrivated is by doing bench.

so i did hammer curls, tri ext, some light flys and i another tri workout. None aggrivated any pain in the shoulder.

meant to try some just bar cleans to see if I can do those w/o any pain, but i forgot.

6/16

squat

3x4x315

pussed out on all 3 sets. Not comfortable failing in the new rack.

Press

3x5x140

7/19

squat

3x4X315

still pussing in the cage..

Tri ext

Hammer curls

close grip bench

Machine curls

chinups 2x8xbw

really felt the bro in me coming out today. Serious pump.

7/21

Did and experiment today. After half assing a cut for 3 + months, mostly this last month. I wanted to find out what would happen if I went into the gym after an egg white and cottage cheese breakfast and cereal lunch with a scoop of protein pre-gym. Results could've been worse but it was still very hard, not much in the tank at all.

squat

2x3x315

last rep was a battle from 1/2 way to the top on both sets.

press

2x5x135

easy. going light due to my shoulder

dl

5x225
5x315

not too bad, need to make another vid though

I'm going to be pushing myself to get down to 180 from 185 over the next month or so. Sucks giving up eating out, so I think I might end up eating out on workout days post workout. Any thoughts on this?

7/23

squat

5x315
4x315

got complimented on my squat by a dude. Coinflip if he was gay or not. he did do 1x315 to decent depth.

3x25 pushups
tri ext
hammer curls

meh

going to start considering a change in routine soon

7/26

squat

5x315
2x4x315
think i could've pushed another rep on each of the last two sets, avoiding pushing myself too hard though on a slight deficit.

press

3x155
3x145
3x135

didn't take muuch of a break between sets hence the weak sauce reps.

pushups

4x20

plus some random bb pressing 30,35,40 for 6 reps each arm

dl

5x225
3x330

was really burnt going into the dl, think i couldve busted out the last two but i was really not in the mood to get hurt. considering how exhausted i was; ill take the 3.

still at 185 lbs

7/28

squat

3x5x315
3x315

4xfail pushups
tri ext
hammer curls
preacher curls
chinups

How much below maintenance are you? Those squats look like they're stalling, so if you aren't too far below maintenance it might be time to consider periodization.

Im not sure what you mean by that.

Like an intermediate program?

7/30

squat

5x315
4x315

press

2x5x145

dl

5x225
1x325
4x325

I had a light w/o but after the dl I was spent. Realized after rep 1 that i was gonna need to bring my feet + grip in. Did that and got 4 reps. Tough.

8/2

squat

5x315
3x315

hammer curl 6x40x45x50

shoulder press 6x35x40x45

tri ex 6x100x115

chins 10, 8

pushups 5x20

dips x 5

Some real pump goin on here.