Pull doesn't look that bad imo. Your hips rise too early but your back stays rigid. Start with the hips higher.

Speed was nice too, you definitely had 360, maybe more.

Cheers. Yea it didn't feel that hard, so you're probably right that I had more. But when I saw the vid didn't want to push it at the risk of more form breakdown. Good to hear it didn't look that bad though.

probably a good call

5/3/1 Bench C2 week 3 TM205
Saturday, 7 January 2017 at 15:24

Bench Press 5/3/1
Set 1: 155 lb × 5
Set 2: 175 lb × 3
Set 3: 195 lb × 7
Set 4: 205 lb × 1
Set 5: 215 lb × 1
Set 6: 225 lb × 0 ( )
Set 7: 155 lb × 15

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Cable lateral raise
Set 1: 6 lb × 12
Set 2: 6 lb × 12
Set 3: 6 lb × 16

Dumbbell Row
Set 1: 45 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Rear Delt (Machine)
Set 1: 64 lb × 12
Set 2: 64 lb × 12
Set 3: 64 lb × 12

Tricep Pushdown
Set 1: 55 lb × 12
Set 2: 55 lb × 12

Concentration Curl
Set 1: 45 lb × 14
Set 2: 45 lb × 14

https://strong.app.link/Wau0QpAQJz

First time putting 225 on the bar, but can't count it bc of brospot I definitely had it, 215 felt easy. Kind of miffed about it but really it's just my own fault for not aborting when he didn't take his hands off the bar initially and for not speaking better damn Thai. I'll get it next week.

Form felt ok today, still not getting as much leg drive though.
195x7 felt slightly easier than last week.

45 mins incline treadmill.

Yeah...wtf at that spot. One note. Before you do lift off. Shoot spotter.

Also, before lift off, get your arch, set your shoulders and butt where they need to be on the bench then lift butt off bench to lift off weight, then put butt back exactly where it was. In the video, I think your butt slides towards your feet when you lower it to the bench after you lift off.

Also, if you could actually get a lift off, that would help a ton.

ugh, yeah, that spot. Just lay the damn rules so things are clear.

"I'm going for x"
"If I fail it will be at the beginning on the way up"
"do not touch the bar unless I say the word "help" or if the bar is on my chest".

@BPA I see what you mean about the butt thing. I'll try. I think I got it better on the 195 set.

@Babar yea I tried obviously but language stuff gets in the way sometimes. Also bro's gonna bro.

Really I'm just done getting spots from rando's, it's never worked out so I'm going to try and see if I can bench in the rack next week.

If I were you, I would just not worry about it at all or try and get a lift off only because that helps a ton, tell them no spot, just leave the collars off and dump as needed...

+1

Plus it forces you to get better at autoregulation/knowing if you really have one more in the tank, etc

It's been years since I've gotten a spot on anything but a heavy single (or double that I was unsure about), plus, 195 is roll of shame-able if for some reason you're shy about dumping.

Yea that's gonna turn some heads but I'll try the rack, if the safeties cant be set at a good height I'll do it like you say and dump it. I can still ask for a handoff in the rack.

I'd feel self-conscious benching in the rack at my gym since its the only one. Guess it's less of a faux pas than doing wrist curls in it or something.

Meh I don't feel bad taking the rack because noone does anything legit in it anyway. Also there's 2 racks.

I could see that.
Since I wear belt for top set nothing is roll of shameable though. I know, I've tried

5/3/1 Squat C3 week 1 TM 305
Monday, 9 January 2017 at 15:15

Squat 5/3/1
Set 1: 200 lb × 5
Set 2: 230 lb × 5
Set 3: 260 lb × 9 [PR]
Set 4: 275 lb × 2
Set 5: 290 lb × 1
Set 6: 200 lb × 20

Back Raise
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Set 5: 25 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/0zkURxoaNz

Squatting went well today, 9 reps at 260 which is a good improvement to 7x265 2 weeks ago and 7x255 a month ago. Bar speed suggests I might have had a 10th but I was spent.
I watched a Chris Duffin video about breathing/bracing and some of the cues seemed to click with me. Felt a little better/tighter today.
Capped the second amrap at 20 because of lack of conditioning, that **** was rough.

Also decided to film back raises for form reasons. Glad I did, no idea my back was rounding that much. After corrections looks much better imo. These really destroy my hams and glootes, much more than RDL's did. I like em.

I think back extensions are supposed to be a combination of the two styles you did in the vid. As in your back is meant to round at the bottom and be in full extension (along with hips) at the top. Right?

Really? I just figured back rounding = bad.

Back extensions are usually with little enough weight that it shouldnt be dangerous. I dont see an inherent problem with training the lumbar erectors non-isometrically with low intensity.

Actually, exrx has separate entries for back raise (which targets hamstrings and keeps back extended) and back extensions (which targets erector spinae and rounds back). Depends on the objective.

Ok that makes sense. Afaik Wendler put it in 5/3/1 as a back raise, with hams and glutes as target so I'll keep doing that.

5/3/1 OHP C3 Week 1 TM130
Tuesday, 10 January 2017 at 17:08

Overhead Press 5/3/1
Set 1: 85 lb × 5
Set 2: 100 lb × 5
Set 3: 110 lb × 12
Set 4: 120 lb × 3
Set 5: 130 lb × 2
Set 6: 85 lb × 18

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Chest Supported Row
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Set 5: 120 lb × 10

Pulldown (Neutral Grip)
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Face Pull
Set 1: 39 lb × 12
Set 2: 39 lb × 13
Set 3: 39 lb × 15

Tricep overhead extension
Set 1: 44 lb × 15
Set 2: 44 lb × 15

Bicep Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 14

https://strong.app.link/DTeKDSdWOz

Pretty DOMSy in the quads, glutes and hams from yesterday. Good workout today though, another rep PR at 110lb, got 2 more reps than a month ago at this weight.
I feel like I'm pretty close to repping a plate, so that's a good milestone to shoot for short term.

45 mins incline walking

Still pretty severe DOMS in mostly hamstrings and adductors. Quads and glutes as well but not as bad. Deadlifting tomorrow is going to be fun

5/3/1 Deadlift C3 week 1 TM330
Thursday, 12 January 2017 at 15:26

Deadlift 5/3/1
Set 1: 215 lb × 5
Set 2: 250 lb × 5
Set 3: 280 lb × 12 [rep PR]
Set 4: 310 lb × 2
Set 5: 330 lb × 2
Set 6: 350 lb × 1
Set 7: 360 lb × 1 [PR]
Set 8: 215 lb × 20

Cable Crunch
Set 1: 119 lb × 15
Set 2: 119 lb × 15
Set 3: 119 lb × 15

Leg Press
Set 1: 360 lb × 11
Set 2: 360 lb × 10
Set 3: 360 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 360 lb × 15
Set 2: 360 lb × 15
Set 3: 360 lb × 15

https://strong.app.link/OoMIPNi9Rz

DOMS went away mostly luckily. Felt awesome today, strong and form felt good. I wasn't sure I was going to go heavy today but I felt so strong, the 330 double flew up, 350 was muuuch easier than last week and looked much better so I couldn't help myself and went for 360. I think I nailed it with much better form than the 350 of last week Only my grip slipped a little at lockout, still double overhand.
I think if I'm fresh and don't do an amrap I'm not that far off from pulling 4 plates

Not sure what's happened to the amrap vid lol.

damn, u re a beast dude. 280 seems like paper weight on video. Time to start a fitness instagram account imo.

Thanks bro

Lol @ fitness account. I still look like a DYEL.

5/3/1 Bench C3 week 1 TM210
Saturday, 14 January 2017 at 15:33

Bench Press 5/3/1
Set 1: 135 lb × 5
Set 2: 160 lb × 5
Set 3: 180 lb × 12 [PR]
Set 4: 200 lb × 2
Set 5: 215 lb × 1
Set 6: 135 lb × 20

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Cable lateral raise
Set 1: 6 lb × 12
Set 2: 6 lb × 12
Set 3: 6 lb × 12

Dumbbell Row
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Rear Delt (Machine)
Set 1: 64 lb × 12
Set 2: 64 lb × 12
Set 3: 64 lb × 12

Tricep Pushdown
Set 1: 55 lb × 15
Set 2: 55 lb × 12
Set 3: 45 lb × 9

Concentration Curl
Set 1: 55 lb × 13
Set 2: 45 lb × 10
Set 3: 25 lb × 20

Benched in the rack, was k. No more need for a spotter. Kind of a weird workout. Killed amrap with 2 more reps than last time I did 180 for amrap, and also first time I managed to get 5x10 across for chinups, but felt kind of ****ty and tired the whole time. Bench form also felt kind of off, no legdrive to speak of.

I was gonna redeem myself for the brospot at 225 last week but 215 felt way too hard so had to decide against it. Soon.jpg