Re: bench press - Form is looking better. One thing to work on is your bar path. Maybe it is the angle you filmed at, but the path looks vertical. You will want to touch the bar lower on your chest, which will require you to tuck your elbows more. On the way up, you will initially want to push back and up.

Re: deadlift - Quads at the beginning of the pull, at least until the bar is just below your knees. At that point, push your hips forward (in other words, squeeze your glutes).

Run

I ran half a mile and then stopped, it's clear my knee is not 100%. It doesn't really hurt doing anything else so I'm just going to avoid running for another couple of weeks

IMO if you're not feeling this, then it's a stiff-legged deadlift. Maybe try to learn a SLDL just to differentiate the two in your mind. SLDL is same Rippetoe deadlift setup, just skipping the step where you bring your shins to the bar. It isn't done with completely straight legs, just bend your knees enough to be able to flatten your back. Even though the quads contribute a tiny bit, it feels more like a pure pull with the hips and back.

Yeah, I have definitely let Rippetoe's setup influence my deadlifts for a while and have been doing nearly SLDLs. I've been practicing in the mirror and I think I know what I've been doing wrong.

nsuns - W10 OHP

OHP
55x4, 37.5x12

The warm ups felt good, 50x3 felt good, the first couple of reps at 55 felt good... and then I failed the 5th rep. It was nearly there

I think I can get 4 reps at 57.5 next week.

Bench Press
A few sets at 57.5

Face Pulls, One arm DB Row, Incline DB Press, Dips, Curls

Accessory game strong today

DL: You set up a little too far forward. Get your hips a little farther back. When you start pulling, think "chest up."

sumo: pretty good. Put some weight on the bar.

bench: Your setup sucks. Watch the whole series of Dave Tate's "so you think you can bench". I think there are 7 videos in it. Watch it again a month from now.

Squat: You're a little loose towards the bottom. See your chest dropping? Dont do that. Keep your chest up, upper back tight and lead with your belly coming out of the hole. Another way to think about this is to push your back to the bar coming out of the hole.

Thanks! My bench setup is actually from after watching the series. You should have seen it before - it was me lying down comfortably on the bench and just pushing up and down.

Bike

20k in 42 minutes on the wattbike

Long, boozy, weekend

nsnus - W10 Squat

Back Squat
102.5x5, 70x10

Yoga for an hour



I really tried keeping my chest up and bracing my abs. How do these look?

I'm no high bar expert (or anything expert) but it looks like you're forcing a vertical posture that shouldn't necessarily happen. Do you feel your weight more on your heels during the descent?

Squats look better. Still a bit of lower back rounding right at the end, but I would say you are on the good path forward.
Vertical posture is seen as a good thing in HBBS, at least if used as an accessory to the Olympic lifts. Are you still doing / intending to do Olympic lifts?

Yup, still doing them.

I have no idea

Watch your own video. You lift your ass off the bench and then just set it down on the bench before you press. If you tried to get any leg drive (which you should be doing), your ass would shoot up off the bench because your setup is so loose. With that in mind, watch the series over again and see if you can figure out how to fix that.

Squats look better. Try to not allow the weight to shift forward. Back to the bar.

I'll have a look.

What do you mean by this? Is it to not let the weight be on my toes on the descent?

Crossfit

Bench press (E2MOM):
3x3@67.5
4x3@70

12 minute AMRAP:
7 Overhead Squats @52.5
4 Lying to standing rope climbs or 4 strict pullups
30 sec sprint on the bike

Got 5+8, scaled OHS to 35

Watch the last set you did carefully. Look at the third rep compared to the first and second and see if you can tell what I am talking about.

Is it my back angle changing as I move upwards? This tends to happen when the weight gets heavy. What's a good cue to fix this?

In the future, if this happens during a heavy set, but I know I have a few more reps in me, do I stop or keep going?

The bar shot forward over your toes coming out of the hole.


Back to the bar and knees out are a couple. I try to always keep the bar over the center of my feet.


I'd stop and try to do more good reps and sets. If doing more sets with fewer reps per set is what it takes, do that.

I always just noticed my back angle change, not the bar moving forward. I will try back to the bar, thanks for the help!

Crossfit

Rope climb technique and some rope climbs

Diane (For time - 10 minute cap)
21-15-9
Deadlifts @102
Handstand Pushups

Scaled to 80, and had 5 reps left. I had 5 reps left 6 months ago as well at 80, but with a 9 minute cap

Cardio

1.5k treadmill run, 20k wattbike

I decided to run until I could feel my left knee, and around 1.3k in, I felt it just a little. I'll test it again next week.

I'm ending nsuns after 10 weeks, and switching to 531. I miss crossfit and weightlifting too much, so I'm going to do the 2 a week version of 531.

531 begins! The plan is to do it for a long time, through cutting and bulking. I wanted to do first set last after the PR set for:

5x7 in the 5+ week
5x6 in the 3+ week
5x5 in the 1+ week

But, I quickly changed that midway through my squats to 5x5 all weeks

Starting training maxes: (90% of estimated 1RMs)
Squat: 105
Bench Press: 75
Deadlift: 132.5
Overhead Press: 55

531 C1W1 (Cycle 1, workout 1)

Squat
67.5x5, 80x5, 90x12 (video below, felt surprisingly easy and I could have done more. Projected 1RM of 129!)
67.5x7x2
67.5x5x2

Bench Press
50x5, 57.5x5, 65x10 (PR!)
50x5x5

One arm DB Rows - 50 reps each side

5 rounds of:
10 Face pulls
12 Push ups
1 minute rest

Bicep curls






For the squats, my two main cues were chest up, and back to the bar out of the hole (thanks cha). How do they look?

For bench, I really tried getting into a good setup position (rewatched that part in so you think you can bench), but I still have a lot of work to do

Both are PRs though, so I am really pleased with today!