TSA Day 3 week 2
Monday, 11 December 2017 at 15:25

Squat (Lowbar)
Set 1: 110 kg × 7
Set 2: 110 kg × 7
Set 3: 110 kg × 7
Set 4: 110 kg × 7

Notes: LsRPE <7

Overhead Press
Set 1: 51 kg × 8
Set 2: 51 kg × 8
Set 3: 51 kg × 8

Notes: @8
@8
@8,5


Barbell Hip Thrust
Set 1: 140 kg × 6
Set 2: 140 kg × 6
Set 3: 140 kg × 6

Barbell Seal Row
Set 1: 61 kg × 10
Set 2: 61 kg × 10
Set 3: 61 kg × 10
Set 4: 61 kg × 10
https://strong.app.link/UT06JF6TMI

Slowed the descent a touch on squats to try and stay in a better position out of the bottom. Seems to help, felt very smooth and in control. I think these look acceptable.
Today’s hip thrusts called for 6’s so instead of bumping the weight I just kept it at 140. Still seemed fairly lightish.

It looks like you are getting too much knee travel on your squats. Specifically, they come forward your entire descent. This may be part of the reason why your knees shoot backwards of the hole. It also makes it difficult to use your quads optimally, which can cause squat mornings. I defer to the better squatter than have given your advice, but it is something to consider.

I feel like with low bar it's better to have slightly unlocked knees and hips at the top with the weight balanced over mid foot before descending. You're standing really tall and straight with the weight somewhat on your heels, then you visibly lean forward to start the descent, which may be disorienting. I don't have any data to back up any of this advice, it's just anecdotal based on what feels good to me, so take it with a grain of salt.

Overall I think they look pretty good but I do notice what jd2 is saying.
On the first rep moreso than the others you're breaking at the hips a bit more and earlier than the knees. You may try breaking a little more and earlier with knees than hips and playing with that. A little wider stance will limit how much the knees need to travel. Also it seems like you have really good ankle dorsiflexion so squat shoes may not be preferable? Overall though imo

Appreciate the comments guys. I will take them into consideration.

TSA Day 4 week 2
Wednesday, 13 December 2017 at 16:04

Bench Press (Paused)
Set 1: 85 kg × 4
Set 2: 85 kg × 4
Set 3: 85 kg × 4
Set 4: 85 kg × 4

LsRPE <7

Paused Deadlift
Set 1: 120 kg × 3
Set 2: 120 kg × 3
Set 3: 120 kg × 3

Close Grip Bench Press (Paused)
Set 1: 92,5 kg × 3
Set 2: 95 kg × 3
Set 3: 97,5 kg × 3

Notes: @7
@7
@8,5

Pendlay Row
Set 1: 85 kg × 5
Set 2: 85 kg × 5
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
https://strong.app.link/JzH2PnBcQI

Pretty good session. Especially stoked with how cgbp moved. This is actually an all time rep PR regardless of grip. I’ve never repped anything over 95. This felt very smooth.

Probably going back to conventional deads, because I hate how much weaker I feel with a wider stance. These paused deads were done conventional and felt super easy. It’s probably not in my best interest to screw around so much, but whatever. I’m a tinkerer I guess.

Excuse the shirtlessness, it was scorching out today.

TSA Day 1 week 3
Friday, 15 December 2017 at 15:28

Squat (Lowbar)
Set 1: 120 kg × 5
Set 2: 120 kg × 5
Set 3: 120 kg × 5
Set 4: 120 kg × 5
Set 5: 120 kg × 5

LsRPE 7

Bench Press (Paused)
Set 1: 85 kg × 5
Set 2: 85 kg × 5
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5

Notes: LsRPE 8

Close grip Bench Press
Set 1: 80 kg × 6
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Set 4: 80 kg × 6

Notes: @8
@8
@8

Barbell Seal Row
Set 1: 72,5 kg × 6
Set 2: 72,5 kg × 6
Set 3: 72,5 kg × 6
Set 4: 72,5 kg × 6
https://strong.app.link/j5tOZwnHTI

Some curls and laterals

Squats were fast, but more slight issues with squatmorning. Needs more work.
Bench felt heavy-ish. Still moved very fast on vid tho.

Squat video?

Just saw it - it popped up on my notifications. Looked pretty thick/solid/tight to me?

Wait, you get notifications for my ****ty lifting vids?
Just as well tho, saves me from having to share my unflattering shirtless squats on the forum.

Anyways, thanks. Glad to hear it’s not that bad. Still think reps 4 and 5 were not very pretty but maybe not worth stressing too much over.

Google is creeping me out.

I got Floppy's lifting video on my sportswatch yesterday. It's like what the fack, I am not subscribed.

I get notifications for FJ's vids too.

I’ll put them as unlisted from now on.

TSA Day 2 week 3
Sunday, 17 December 2017 at 15:55

Deadlift
Set 1: 140 kg × 4
Set 2: 140 kg × 4
Set 3: 140 kg × 4
Set 4: 140 kg × 4

Notes: @8

Bench Press (Paused)
Set 1: 81 kg × 7
Set 2: 81 kg × 7
Set 3: 81 kg × 7
Set 4: 81 kg × 7

Notes: @7,5

Bent Over Row
Set 1: 81 kg × 6
Set 2: 81 kg × 6
Set 3: 81 kg × 6
Set 4: 81 kg × 6
https://strong.app.link/muhr1lIPWI

Back on team conventional. These felt good, feeling a good amount stronger than wide stance. Back position looks decent as well, so all in all pretty good session.

Mixed up bench days. Last session I was supposed to do 4x7 but did 5x5. No biggie I just did the 4x7 today instead. Went pretty well.

If I knew that randoms were getting notifications I might lift shirtless too. Or not. Unlisted sounds like a good way to go.

Looking good rav!

Thanks Floppy

Just because my phone knows when I have my pants off and sends me rAv video notifications doesn't mean I'm a "random".

TSA Day 3 week 3
Tuesday, 19 December 2017 at 16:04

Squat (Lowbar)
Set 1: 115 kg × 7
Set 2: 115 kg × 7
Set 3: 115 kg × 7
Set 4: 115 kg × 7

@7

Overhead Press
Set 1: 51 kg × 8
Set 2: 51 kg × 8
Set 3: 52,5 kg × 8

Notes: 8, 8, 8

Barbell Hip Thrust
Set 1: 142,5 kg × 6
Set 2: 142,5 kg × 6
Set 3: 142,5 kg × 6

Barbell Seal Row
Set 1: 62,5 kg × 10
Set 2: 62,5 kg × 10
Set 3: 62,5 kg × 10
Set 4: 62,5 kg × 10
https://strong.app.link/8b2CxPud0I

Nice session. It has finally cooled off a bit, around 25 degrees today which was very pleasant.
Squats went well, I think these look noticeably better. Only would like a hair more depth but otherwise pleased.
I have been getting sore elbows during pressing again, which i’m almost sure is from lowbar squats. So today I went with a thumb around grip with wrist wraps. Felt pretty good but not sure if it will help.

TSA Day 4 week 3
Wednesday, 20 December 2017 at 15:44

Bench Press (Paused)
Set 1: 88,5 kg × 4
Set 2: 88,5 kg × 4
Set 3: 88,5 kg × 4
Set 4: 88,5 kg × 4

Notes: @8

Paused Deadlift
Set 1: 123,5 kg × 3
Set 2: 123,5 kg × 3
Set 3: 123,5 kg × 3

Close Grip Bench Press (Paused)
Set 1: 97,5 kg × 3
Set 2: 97,5 kg × 2 [Failure]

Pendlay Row
Set 1: 85 kg × 5
Set 2: 85 kg × 5
Set 3: 85 kg × 5
Set 4: 85 kg × 5
Set 5: 85 kg × 5
https://strong.app.link/HPj6hHRR1I

Frustrating day. My left elbow felt like shiet. Regular bench went k but cgbp was horrible. I was hoping for 3x100 @9 but nope. First set was k at 8,5 but didn’t try to push it. Tender elbow made me really tentative and I failed the 3rd rep as a result.
Seriously reconsidering if the extra couple percent I get from lowbar is worth this crap. I’m thinking nah. Probably going to highbar and maybe when I get the chance to work with a decent coach in person take another crack at it.

That sucks your elbow pain is affecting your other lifts. It looks like you elbows are cranked pretty high such that your arms are not parallel with your torso. Do you feel like that weight is resting on your wrists too much?

outside or inside of elbow?

I’m guessing outside. I haven’t paid that much attention to what part actually hurt, just “my elbow hurts this sucks” Will pay closer attention next workout.


Yea I guess, if I try to lower my elbows I feel lik I lose the ‘shelf’ and it feels like the bar is gonna slide off.

TSA Day 1 week 4
Friday, 22 December 2017 at 15:30

Bench Press (Paused)
Set 1: 83,5 kg × 7
Set 2: 83,5 kg × 7
Set 3: 83,5 kg × 7
Set 4: 83,5 kg × 7

Notes: @8

Close grip Bench Press
Set 1: 80 kg × 6
Set 2: 85 kg × 6
Set 3: 85 kg × 6
Set 4: 87,5 kg × 6

Notes: @6, 7.5, 7.5, 8.5

Squat (highbar)
Set 1: 123,5 kg × 5
Set 2: 123,5 kg × 5
Set 3: 123,5 kg × 5
Set 4: 123,5 kg × 5
Set 5: 123,5 kg × 5

Notes: @8

Barbell Seal Row
Set 1: 73,5 kg × 6
Set 2: 73,5 kg × 6
Set 3: 73,5 kg × 6
Set 4: 73,5 kg × 6
https://strong.app.link/oXmZB9tf5I

Pretty damn good session. I decided to press first today, and that went well. Elbows felt great up until second to last cgbp set, and started to hurt just a little bit. Nothing like last session tho, it didn’t affect my bench. Bench was flying today. I marked 6x80 as an @8 last week, so this is a pretty significant improvement. Redeemed myself a bit for last time.

So back to hibar. Went ok. Felt a tad heavier for sure, but still manageable. They look ok too imo, only first rep a tad high. Pleased.

TSA Day 2 week 4
Sunday, 24 December 2017 at 15:33

Deadlift
Set 1: 142,5 kg × 4
Set 2: 142,5 kg × 4
Set 3: 142,5 kg × 4
Set 4: 142,5 kg × 4

Notes: @8

Bench Press (Paused)
Set 1: 87,5 kg × 5
Set 2: 87,5 kg × 5
Set 3: 87,5 kg × 5
Set 4: 87,5 kg × 5
Set 5: 87,5 kg × 5

Notes: @8

Bent Over Row
Set 1: 82,5 kg × 6
Set 2: 82,5 kg × 6
Set 3: 82,5 kg × 6
Set 4: 82,5 kg × 6

Ez bar curl
Set 1: 24 kg × 15
Set 2: 24 kg × 15
Set 3: 24 kg × 15
https://strong.app.link/oD5fi9Ny8I

Christmas eve deadlifts because why not! These moved well. Getting pulled slightly forward tho.
Bench continues to go well. It was the lift I feared the most that I wasn’t going to be able to do all prescribed work, but this is giving me much confidence. 5x5x90kg next week and then it starts to taper.

Merry Christmas everyone.

I think you need to cue "chest up" more before you set your lats; it looks like your focus on keeping your chin tucked is leading to some thoracic rounding.

I see your point, I'll try.