today:

squat 5x5x120,150,180,205,235
bench 5x5x85,105,130,150,170
row 5x5x70,90,105,125,140

weight: 183.8

workout today:
squat 4x5x120,150,180,180
press 4x5x70,85,100,115
deadlift 3x5x165,195,230 1x4x260 1x260

failed my last rep on deadlift at 260. Pretty sure it was cause of my grip. Was using a mixed grip with right underhanded. Didnt get set properly or something. On the first rep the bar was uneven at the top cause my right hand was failing. I kept trying to readjust throughout the set but it never felt right and i failed to lock out the 5th rep. After a couple minutes rest, i switch to have my left underhanded and then got the last rep easily. I'll probably keep adding weight next week on deadlift unless theres good reason to repeat.

today:
squat
4x5x120,150,180,205
1x3x240
1x8x180

bench
4x5x85,105,130,150
1x3x175
1x8x130

row
4x5x70,90,105,125
1x3x145
1x8x105

today:

squat 5x5x120,150,180,210,240
bench 5x5x90,110,130,155,175
row 5x5x75,90,110,130,145

today:

squat 4x5x120,150,180,180
press 4x5x70,85,100,115
deadlift 4x5x165,200,230,265

workout today:
squat
4x5x120,150,180,210
1x3x245
1x8x180

bench
4x5x90,110,130,155
1x3x180
1x8x130

row
4x5x75,90,110,130
1x3x145
1x8x110

I'm starting to stretch my hip flexors daily now. Doing a bunch of random sets throughout the day. I got a bad case of lordosis from sitting too much. My posture is exactly like that guy in the article, excess lower back arch and forward shoulders. Im doing the samson stretch and pigeon pose for my hips. And holy **** do they hurt. I can barely hold a 15 second stretch. For my shoulders im doing shoulder dislocations. What other shoulder stretches are there i can do?

today:

squat 5x5x125,155,185,215,245
bench 5x5x90,115,135,160,180
row 5x5x75,95,110,130,145

today:

squat 4x5x125,155,185,185
press 4x5x75,90,105,120
deadlift 4x5x170,205,235,270

saw a guy doing leg lifts with a bosu ball between his legs. Legit? I cant figure out the point having it there.

I don't think bosu ball and legit go together very often

workout today:

squat
4x5x125,155,185,215
1x3x250
1x8x185

bench
4x5x90,115,135,160
1x3x185
1x8x135

row
4x5x75,95,110,130
1x3x150
1x8x110

All the sets of 3 were pretty tough. Not looking forward to monday when i gotta do 5 reps at these weights.

GGO of the day: Some bro was deadlifting 315 with the most LOL rounded back. So bad that if i curled up into a ball i dont know if i can make my back that round. After he pulls the bar up, then he finally sets his back ok, and lowers it slowly almost like a RDL. Of course he bends his legs too early and the bar travels around his knee. And he starts the next rep before the weight touches the floor where his back gets rounded again on the way up. All the while with his bro buddy encouraging him. After the set, he was lying on the floor holding his lower back grimacing in pain. I contemplated giving him some form advice before he breaks his back but they seem like huge douchbags. Confirmed when they left the bar with 3 plates on the floor in an already crowded small gym.

workout today:

squat 5x5x125,155,190,220,250

The set of 250 was tough, on the 2nd rep i went too ATG accidentally. My knees got pulled back and i thought i was gonna tilt over backwards. Luckily i recovered and managed to finish the set.

bench 5x5x95,115,140,160,185
row 5x5x75,95,110,130,150

today:

weight still at 184

squat 4x5x125,155,190,190
press 4x5x75,90,105,120
deadlift 4x5x175,210,240,275

squat
4x5x125,155,190,220
1x3x255
1x8x190

bench
4x5x95,115,140,160
1x3x190
1x8x140

row
4x5x75,95,110,130
1x3x150
1x8x110

squat and bench sets of 3 were much easier than last friday. Felt like i couldve done 2 more reps.

today:

squat 5x5x130,160,190,225,255
bench 4x5x95,120,145,165 1x4x190
row 5x5x80,95,115,135,150

only got 4x190 on bench, failed last rep

workout today:

squat 4x5x130,160,190,190
press 4x5x80,95,110,125
deadlift 4x5x180,215,245,280

bad day. Had trouble falling asleep last night, didnt pass out til 2am, and had to wake up at 6am. Also didnt get to the gym til 9:15pm, only 45mins before it closes. No time to do my rows.

bright side is i did manage to hit my squat #s. I was expecting to completely fail everything since i only got 4 hours of sleep.

workout:
squat
4x5x130,160,190,225
1x3x260
1x8x190

bench
5x5x95,120,145,165,190*
1x6x145

*got 5 reps of 190 but the ******* spotter prematurely grabbed the bar on the 4th and 5th reps and assisted a bit. Pretty sure i couldve gotten the 4th rep, 5th was dependant on WIM.

Also this bro just had to stare at himself during his workout today. He rotated the leg extension machine 90 degrees just so he can face the mirror directly. And for his 135# quarter squats, he did them diagonally in the squat rack to face the side mirrors. Cuz the rack has a horizontal beam that just directly blocks his face in the mirror if he was positioned correctly.

cool story.

workout today:

squat 5x5x130,165,195,230,260
bench 5x5x95,120,145,165,190
row 5x5x80,95,115,135,150

And after 2 and half weeks of grease the groove hip stretching, i finally got some slight visible improvement on my lordosis.

today:

squat 4x5x130,165,195,195
press 4x5x80,95,110,125
deadlift 4x5x185,220,250,285

anyone got any shin sleeve recommendations for deadlifts? im tired of constantly having bruised legs.

Wearing long pants solved that issue for me. I just throw a pair in my gym bag if I'm DLing that day so I don't have to wear them the whole time if the gym is warm

I have alraedy been DLing in long pants. It helps but i still get a few bruises. The pants are prolly too thin. I ordered these nike pocketed shin sleeves. Theyre made for soccer players to hold shin guards in place. Im gonna cut up a 2L soda bottle for my shin guards

workout today:
squat
4x5x130,165,195,230
1x3x265
1x8x195

bench
4x5x95,120,145,165
1x3x195
1x8x145

row
4x5x80,95,115,135
1x3x155
1x8x115

today:

squat 5x5x135,165,200,235,265

bench 4x5x100,120,145,170
1x4x195

row 4x5x80,100,115,135
1x3x155

tough workout today. Was just barely able to finish my squats, bar stopped halfway thru the last rep for a bit. Also missed some reps at bench and row :\

today:
squat 4x5x135,165,200,200

press 3x5x85,100,115
1x3x130
Didnt attempt 4th/5th reps. And Im pretty sure i set a WR for slowest rep ever.

deadlift 4x5x190,225,255,290

missed friday's workout. Also started a job today. Gotta wake up at 5-6am for first couple weeks. No more 3am-noon sleeping schedule. That combined with the fact that i'm starting to miss reps on bench, row, and press, i think its a perfect time to have a deload week and do a 3-4 week reset.

today:
squat 4x5x135,165,200,200
bench 4x5x100,120,145,145
row 4x5x80,100,115,115

today
squat 4x5x135,165,200,200
press 4x5x85,100,100,100
deadlift 4x5x135,190,225,225

squats and deadlifts didnt feel as light as they did before. Not enough sleep i guess.

I tried out the soda bottle+shin sleeves today. Felt great, no bumps or bruises. Bar just slid right up my leg.

update on my lordosis: I noticed my right hip is a lot tighter than my left. The pelvic tilt on that side is worse. I started stretching my right hip a bit longer to try to compensate. Also, the last couple days, my right hip "dislocates" a bit when im walking. Like the femur head isn't fully in the socket. No doubt due to the unevenness. Hope it fixes itself in a few days.