When you front squat, what do you do with your elbows? Crossfit seems to focus on external rotation and keeping the elbows up. European oly lifters focus on having their elbows out and don’t care so much about keeping their elbows up. I can’t seem to find a way that works.

Wouldn't worry about "depth" when doing goodmornings (I assume you are referring to the back angle), I'd just go as low as you feel you can maintain a strong straight back. It will be improving over time automatically as you get stronger in that position and increase your ROM.

One thing I personally don't like about your current style is that it appears you are almost half squatting with a bent over back. I would keep the hips higher. Thinks "ass back only". You should feel the engagement of your hamstrings a lot harder this way too.

Dunno?



I guess I just try to keep my upper back as rigid as possible.

Yeah the workouts since I just focus on getting my ass back and doing slow and controlled reps, unlike an RDL where I actually attempt to get a bit of a rebound off the hamstrings at the end of the eccentric rep. I'm doing 85 for sets of 5 but I could probably go much heavier.

FS looking much better than before!

Thanks. In particular, I'm happy with the progress I've made on my front rack. A year ago I couldn't even get my fingers on the bar.






I'm a few days late with these calories, probably subconsciously cause I knew they'd be ugly. Still, I'm losing weight, probably thanks to the 5 days a week training. 2.4 kg down and my waist circumference hasn't moved at all, sadly.

Ugly calories at 2000 and a 0.6kg loss in a week? Stop being so hard on yourself! You're doing well.

Thursday 21 February 2018 Training
Sheilfko W5D3

Sumo Deadlift (180"): 80x3, 90x3, 105x3 x2 sets, 120x2, 120xf, 115x2, 115x2 (bottom-up setup), 115x2 (top-down setup)

Comp. Bench (120"): 40x5, 50x4, 60x3 x2 sets, 67.5x3 x2 sets, 70x2 x4 sets, LS @ 8
DB Concentration Curl: 20lb x7 x6 sets

DB Fly (90"): 20lb x10 x5 sets

Sumo Block Pull (180"): 85x3, 100x3, 110x3 x2 sets, 120x3 x2 sets, 125x2, 125xf

T=112m @9

***

Stupid deadlifts.

I'm still having a major problem getting a good pull on the first rep. I might have had a breakthrough in the last set, using a top-down setup method. That rep was still pretty ugly but way faster than any of the others. After this cycle I am considering doing a program like SSPT that is nothing but submax singles.

Unfortunately I couldn't do a top-down setup with straps for the block pulls so I had the same issue. I was hoping to get 135 for doubles today, heh.

Benching went phenomenally.

Yeah, just kind of frustrated at my continued cavalierness about nutrition. Just eat less lard, how hard can it be?


Saturday 23 February 2018 Training
Sheilfko W5D4

Comp. Bench (120"): 40x5, 50x4, 60x3 x2 sets, 67.5x3 x5 sets, LS @ 7.5
Chin-up: x6 x7 sets

Pause Front Squat (120"): 40x5, 50x5 x4 sets, 55x3, 60x3 x4 sets

Comp. Bench (120"): 50x5, 57.5x5 x4 sets
Chin-up: x6 x5 sets

DB Fly (90"): 20lb x10 x5 sets

Wide-grip TNG Bench (90"): 40x10, 50x10, 52.5x10 x3 sets, LS @9

T=110m @7

***

The pump is real. Maybe was the most benching of any day of the cycle. I did wide grip for the first and only time of the cycle; my normal grip is ring finger on the ring, so I used index finger for those sets.

I am still trying to decide what to do for programming after tomorrow. I could run another 5 week block of this, but my results were really lackluster in everything but bench. Squat doesn't really count because of my knee problem, but I really expected to be pulling in the 130s for submax Sheiko sets by now, given what I've pulled conventional.

I think I am leaning toward running the sheiko program for another cycle but switching back to conventional. Alternatively, I could just follow the bench programming and do something else for SQ/DL.

Sunday 24 February 2018 Training
Sheilfko W5D5

Deadlift (150"): 65x5, 80x3, 95x2, 110, 125, 132.5 @9ish, 107.5x2 x6 sets, LS @ <6

Incline Bench (120"): 40x3, 50x3, 55x3 x4 sets, LS @8
DB Hammer Curl: 20lb x10 x6 sets

Floor Press (90"): 62.5x2 x2 sets, 67.5x2 x2 sets, LS @10 (misgroove)

Close-grip TNG Bench (90"): 40x10, 45x10x4, LS @<7

T=90m @7

***

I went ahead and switched back to conventional deadlifts, beginning with working up to a single to figure out my training max would be. I wasn't sure what to expect but I guess i was a little disappointed to get up to only 132.5. Then the back off sets were the programmed Sheiko top sets with a TM of 133kg. Seemed light but I'll go conservative and hope the sheer volume leads to gains.

Pressing was tough given how much fatigue carried over from yesterday. After bungling the floor press I kept it way light.

Finally, a week that I kept the calories under control. Sadly the food quality wasn't great and my protein suffered.

Tuesday 26 February 2018 Training
Sheilfko C2W1D1

Pause Front Squat (180"): 45x5, 52.5x4, 60x3 x2 sets, 67.5x2 x4 sets, LS @ <7 (front, side)

Comp. Bench (120"): 45x5, 52.5x4, 60x3 x2 sets, 67.5x3 x5 sets, LS @8
NG Chin-up: x5 x8 sets

Goodmorning (60"): 60x10 x4 sets

DB Fly (90"): 25lb x10 x5 sets

T=80m @6

***

I forgot to wear my heeled shoes today, but depth and form were still pretty decent on the front squats. This day had a second round of squatting programmed that I decided to call an audible and nope. The first round went fine but I'd still like to ease into things, and I was late for a lunch meeting besides.

Bench was kinda heavy. I moved up to the next dumbbell on flies, though. Going HAM on flies and babyweight for squat and goodmorning: this ain't quite the evgoodlife yet (lacks cables), but it's in the ballpark. Might need an intervention.

Wednesday 27 February 2018 Training
Sheilfko C2W1D2

Deficit Deadlift (150"): 65x3, 75x3, 90x3 x2 sets, 100x2 x4 sets

Incline Bench (120"): 40x4, 47.5x4, 52.5x4 x4 sets, LS @ 7.5
EZ Bar Curl: 18x9 x6 sets

Floor Press (90"): 62.5x3 x3 sets, 65x3 x2 sets, LS @8.5

Dip (90"): x6 x5 sets

Military Press (90"): 25x10 x2 sets, 27.5x10 x2 sets

T=85m @6

***

Really solid day. I went with the deficit deadlift since I'm back at conventional, and I think last time I was approaching day 2 all wrong. I was going too heavy on what should be a lighter pulling day and was trashing myself for day 3, which is a proper pulling day. At any rate, deadlifts were super easy. I am probably not in perfect lumbar extension at the start but I doubt it matters much. My form was fine.

Pressing went very well. I added 5kg to incline and floor press at the same RPE, and dips were the easiest they've ever felt. I'll probably begin adding weight to them.

Thursday 28 February 2018 Training
Sheilfko C2W1D3

Deadlift (180"): 65x3, 80x3, 95x3 x2 sets, 107.5x3 x2 sets, 112.5x2 x4 sets

Comp. Bench (120"): 45x5, 55x4, 62.5x3 x2 sets, 70x2 x5 sets, LS @8
NG Chin: 6.5x3 x8 sets

DB Fly (90"): 25lb x10 x5 sets

Squat Mobility: about 8 minutes, some OHS sets with the training bar

Tempo Back Raise (60"): 10x8 x4 sets
DB Hammer Curl: 20lb x12 x4 sets

T=93m @7

***

Another quality day. I did the deadlifts as singles, which made them a bit harder, and hopefully will make me better at singles.

@overhead squats: Is that a clean (i.e. narrow) grip you are using?

Yes, but I used a wider one for other sets. Not sure which was harder.

Narrow grip typically requires much more overhead mobility (which you are lacking). What is your goal in doing them?

To improve thoracic mobility, also shoulder and ankle mobility.

Probably makes more sense, in that case, to use a grip where you can actually maintain (close to) correct positions, no?

Sure. Like I said, I didn't notice a huge difference in the difficulty. Did first two sets with a snatch grip and was able to get deeper after with a clean grip. But it could be that I was more warmed up at that point.

Saturday 2 March 2018 Training
Sheilfko C2W1D4

Pause Front Squat (180"): 40x5, 50x4, 55x3 x2 sets, 65x3 x5 sets

Comp. Bench (120"): 45x5, 50x4, 60x3 x2 sets, 67.5x3 x6 sets, LS @8
Chin-up: x5 x9 sets

Close-grip Bench (90"): 45x10, 50x10 x4 sets, LS @8

Standing DB Press (60"): 25lb x10 x3 sets


T=90m @7

***

This one took about 15-20 minutes longer than it should have because I had to work in with two others on the rack for squats and bench, then I had to move to the other bench for CGBP. I forgot to bring my sleeves which was just the bolus of nocebo that my knee was needing. It hurt slightly as the squat sets went on. Otherwise it was pretty much a garden-variety day.

As a general update to my left leg issue, the symptoms have been improving steadily since I stopped squatting heavy, but they haven't gone away entirely. Last night I stood for over 5 minutes without issue, and I haven't encountered the numbness in over a week now. My knee ROM has also improved a bit. I suspect though, that with the fatigue of squatting today there will be some worsening of the symptoms. All that is important to me is that each week on average my leg/knee gets better.

I posted my issue to the BBM medical Q&A forum, got a reply from Austin saying that he is skeptical that it is a spinal issue. He wasn't comfortable advising further and referred me to their rehab guys. My amateur diagnosis is that it's related to my non-specific knee pain, which might just be "patellofemoral pain syndrome." I'm guessing that something about performing deep/heavy squats was causing inflammation somewhere in my knee, which was either compressing a nerve or an artery when extended for an period of time (i.e. standing). That's as far as I'm going to sperg the diagnosis because it's pretty much irrelevant, providing that the indication is to taper the intensity/volume and slowly build back strength in my quads. I saw some stuff recommending eccentric work and exercises like step downs to focus on the VMO. Given that my symptoms have been getting better, I don't think it is necessary to see a professional at this point in time.

Sunday 3 March 2018 Training
Sheilfko C2W1D5

DL to Knees (150"): 65x3, 80x3, 95x3 x2 sets, 110x2 x5 sets, LS @<7

Comp. Bench (120"): 45x5, 55x5, 62.5x4 x5 sets
DB Concentration Curl: 20lb x8 x5 sets

Floor Press (90"): 65x3 x5 sets, LS @9

Rack Pull* (180"): 90x3, 105x3, 115x3 x2 sets, 125x3 x4 sets

Military Press (90"): 30x8, 32.5x8 x2 sets
DB Step Downs (left leg only): 20lbs x 12 x5 sets

T=100m @7

(* From upper shin.)

***

I was pretty efficient with time on this day as I was the only one in the gym. DLs were really light but I'm gonna stay conservative with weight selection for a little while. Rack pulls were kinda hard.

Tuesday 5 March 2018 Training
Sheilfko C2W2D1

Comp. Bench (120"): 40x5, 50x4, 60x3 x2 sets, 67.5x2 x2 sets, 75x1 x3 sets @ 7.5, 8.5, 8
Chin-up: x5 x7 sets

Pause Front Squat (180"): 40x5, 50x4, 60x3 x2 sets, 67.5x2 x5 sets

Comp. Bench (120"): 55x4, 62.5x3, 70x2 x4 sets, LS @8.5
Band Facepull: x12 x5 sets

Goodmorning (90"): 75x5, 85x5, 90x5, 85x5 x2 sets

DB Fly (90"): 25lb x10 x5 sets

T=113m @8

***

Got there late and it was crowded, hence the long session length. Bench was exactly as easy as it should have been, which made me happy. It ties my PR at a lower RPE. I'm fairly sure 80 was there if I wanted it.

My knee symptoms were pretty bad last night, and it hurt during today's session. Squatting wasn't that hard. The test will be how my knee feels on Friday night, as that is at the end of my longest break from squatting.

Wednesday 6 March 2018 Training
Sheilfko C2W2D2

Deficit Deadlift (120"): 65x3, 90x3, 100x2, 105x2, 115x1 x5 sets

Incline Bench (120"): 40x4, 50x4, 52.5x4, 55x4 x4 sets, LS @7.5
Barbell Row: 60x5 x6 sets

Dip (120"): 0x6, 6.5x6 x2 sets, 0x6 x2 sets
Incline DB Curl: 20lb x7 x5 sets

Floor Press (90"): 60x3 x5 sets

Military Press (90"): 30x8 x2 sets, 25x8

T=85m @7

***

Another fine day. Deadlifts were easy. I'm very happy with the gains I've made on incline press since the first cycle.

I tried adding weight to dips, which went okay but I tweaked something on the second set. Thanks to my newfound understanding of the biopsychosocial model of pain, I didn't stop training or decide that months of progress was lost. I just took the weight belt off and did the rest of my sets. I felt the tweak again on the second set of floor press but tightened up my setup for subsequent sets and they were fine.

I have been doing banded dips instead of weighted and really like them because they don’t load the bottom position and overload the top at lock out where I’m less compromised. It starts to get uncomfortable around the neck with too many bands, but I’m thinking I may do a combo of that with less weight to continue progressing. Surprised at how good it feels comparatively.

+1 to banded dips. Just did them myself on Monday.