11/17

Squat
WU
2x5x240
1x5x230

WS1: https://www.youtube.com/watch?v=hHUBBoAVYgE
WS2: https://www.youtube.com/watch?v=h0jxKMypwmk&t=5s
WS3: https://www.youtube.com/watch?v=C4WTSyR9P_o

After the first set the guy in the squat rack next to me, who is pretty strong, commented I needed to keep my chest up more. On the second set he came over midset cause he was worried I would hurt myself. He suggested strongly I move down in weight if I can't keep my lower back rigid at this weight, which I did. It's frustrating because I want to make progress and I feel like in principle I'm strong enough to move the weight, but for some reason at the bottom of the squat I have a hard time keeping my hips from going up first.

He suggested some of my issues might be mobility related, and that I should work on hamstring flexibility. He also said that it looked like I was taking a too wide stance in an attempt to compensate for my poor flexibility. So as of now my plan is to start over at 225 lbs and try to really have immaculate lower back form and go up from there. I'd like to avoid keeping having to go down in weight though.

If any of this seems like a bad idea or if that decrease in weight seems excessive please let me know.

Bench
WU
3x5x180

WS1: https://www.youtube.com/watch?v=kSt2WwCRxFU&t=2s
WS2: https://www.youtube.com/watch?v=8G9Pon6w32M
WS3: https://www.youtube.com/watch?v=Ck4iJmjQNJE

These felt pretty light. Which was nice. No leg cramping issues

Chin-Ups:

6,4,3

Probably could have done more if I'd been more focused/patient with the rest periods

11/19

Squat
WU
3x5x225

WS1: https://www.youtube.com/watch?v=VrPSpaCS5VU
WS2: https://www.youtube.com/watch?v=B5Qm8RTC3P0
WS3: https://www.youtube.com/watch?v=VrPSpaCS5VU

These went okish. Even at this lower weight it's hard for me to keep my chest up. A friend of mine suggested throwing some back extensions in at the end of my workout to flush that area with blood and get some muscle growth there, I might start doing that.

I experimented with a narrower stance this time. That was harder for me legs. I didn't notice a huge difference in terms of lower back loading. I think a pretty wide stance is natural for my body type. Looking at video 2, the rear view, it seems like my knees really want to push out further but can't because of where my feet are planted.

Had to cut this workout short because I was pressed for time.

11/20

OHP
WU
3x5x102.5

WS1: https://www.youtube.com/watch?v=JK3MZmPszyA
WS2: https://www.youtube.com/watch?v=CVjrXpMQXxo&t=9s
WS3: https://www.youtube.com/watch?v=-w5jArg5eGw

These went fine.

DL
WU
1x5x335

WS: https://www.youtube.com/watch?v=GOh865skS_c

Definitely could have been tighter, early hip rise is worse than last time. A lot of this is a big lesson in being present mentally for stuff. Whenever I'm not totally focused on my deadlifts the form suffers.

Hmmm, I've been googling around and browsing youtube since posting that and came across this article, which basically says that a GM-squat is a result of having weak quads. Thoughts? I guess that kind of matches the narrower stance suggestion I was getting.

11/22

Squats
WU
3x5x230

WS1: https://www.youtube.com/watch?v=9Y97Nyv-8Vk
WS2: https://www.youtube.com/watch?v=PO5JQO8ySIA
WS3: https://www.youtube.com/watch?v=VrPSpaCS5VU

Pretty happy with how these turned out. Depth looked good and back stayed reasonably straight. Tried to focus on thrusting hips forward instead of up, and pushing traps into the bar, as per Nuckols. This seemed to work alright as a cue. First set looked very crisp, second set had a little rounding on reps 4-5, third had more on 3-5. Have also been doing some hamstring stretching at home which I think helps

Bench Press
WU
1x4x185
1x3fx185
1x5x175

WS1: https://www.youtube.com/watch?v=ZVehksjKpqI&t=6s
WS2: https://www.youtube.com/watch?v=dthtllikVfs
WS3: https://www.youtube.com/watch?v=wZE8y3MwBGE&t=1s

First workset I had no spotter, decided if it felt impossibly heavy after four I'd quit there. It felt pretty heavy and I got skurred so I racked it. Second set I got a spotter. He touched it on the fourth rep so I'm not counting that one although I think I would have gotten it. Would not have gotten the second. Then I went down in weight and did five reps at 175.

Chins: 6,6,5
Not sure if I mentioned this earlier but I got a pull up bar for my home and am doing occasional sets of two when I pass under it.

PC practice stuff
3x3x75
1x3x85

Did some stretching on trying to get into rack position, which I filmed. Basically just trying to get into a front squat rack position with an empty bar in the power rack. I think it's upper back/sholder flexibility, not wrist flexibility, holding me back. I'm taking it easy on the weight right now so as not to aggravate sholder/elbow problems

Stretching: https://www.youtube.com/watch?v=qnqIgmUf-MU&t=23s
Practice Set at 75: https://www.youtube.com/watch?v=qWVtXPEWf4Q&t=2s
Practice Set at 75: https://www.youtube.com/watch?v=9CufutPqD7U

Gym dude sounds like he knows whats up, so I'd listen to him. You are losing the bar way forward on the heavier sets, upper and lower back rounding. What does your front squat form look like? Concentrating on chest up/slide your nipples up a wall cue is good, but it has to be at a weight that you can do perfectly. DOn't worry about dropping down weight to fix things, it's going to happen lots (the weights will be just heavier as you go on).

You have poor core control. It is the weakest link for you by far, but you will be able to strengthen that area if you get into the right position and hold it through a rep properly - ie actually training as correct a movement as possible. THen move up as you are able to whilst still maintaining good form.

EDIT: I just reaized I put the wrong link for WS3. Should have been https://www.youtube.com/watch?v=qAXUoSGh9Ik&t=1s

So it sounds like I need to go down further in weight from the small decrease I did already? I'm thinking right now 215, and trying to see if I can do that perfectly, does that sound reasonable?

I don't do front squats as of right now since they're not in SS and I'm trying to do the program somewhat as written. As such I'm not sure what my front squat form looks like.

Thanks.

11/25

I'm travelling for Thanksgiving and so I had to go to another gym. Unfortunately the presence of other Thanksgiving plans made me have to cut this short. I'll be able to go again tomorrow to finish the workout.

Squat:
WU
3x5x215

WS1 (crappy angle): https://www.youtube.com/watch?v=XCwN1b-uHRg
WS2: https://www.youtube.com/watch?v=RbZ9sJ_Te6o
WS3: https://www.youtube.com/watch?v=uq1VTmHk0NA&t=1s

Tried to focus on core bracing and tightness. I think these went well and I plan to move up from here.

I'm struggling with the same problem as you (my legs' ability to get the weight up >> my core/back's ability to not round), so I feel your frustration. The way I think about it, the squat is not just a leg exercise, so a squat with poor upper body form isn't a squat at all - and I'm cheating myself if I think it is. Your squat videos all look bad to me (back rounding), as do my own, and they won't improve by you saying they are OK-ish.

Once again, as someone who can get 3x5x105kg up but struggles to do 3x5x80kg with correct form, I feel your frustration in having to drop down weight. I'm not trying to be a bummer here, but telling yourself form is ok is just a mental shortcut that in the end hurts your progress and might get you hurt

Just compare your videos (or mine in the form check thread!) to for example rav's and you can see the huge difference in back form for both squat and DL.

Yeah thanks for that, I think you're right and I am deluding myself on my form. I appreciate the feedback my tendency to rationalize poor behaviour is a big part of why I started this log.

One thing I'm perplexed by is how it can be an issue of lower back weakness if I'm able to good morning much more weight up. Doesn't that require lower back strength? I think, and I could be way off base here, is that it's a combination of lack of hamstring flexibility leading to the flexion that happens at the bottom of the descent, and lack of quad strength leading to a more ham/glute dominant GM-squat on the ascent.

I plan to go down to 185 on Sunday and see what I can do there, along with implementing a lot more stretching at night and after the workout. I saw in your form check, and in other places on the web, the suggestion to cut depth at wherever you can go without lumbar flexion. Depending on how 185 goes that may be what I have to start doing. I may or may not start front squating in place of back squating once per week. On the one hand I think that might help with quad strength (and I think core strength) which would be good, on the other hand I'd really like to maximize my practice time on back squatting to try and resolve these issues quickly.

11/26

OHP
WU
3x5x105

WS1: https://www.youtube.com/watch?v=Q8PG-zs_jDQ
WS2: https://www.youtube.com/watch?v=gY3dbhRo0qo
WS3: https://www.youtube.com/watch?v=5eDQy00NCyk

These went good?

DL
WU
1x5x325

WS: https://www.youtube.com/watch?v=PjkGbIFoYVs

I went down in weight to try and work on form. I tried to squeeze like hell in both upper and lower back, I don't know if you can see it on my face in the first one but I really was focused on being tight. I've got a pretty pronounced arch through my upper and mid back. Lower down there's this bump that I've been trying to convince myself is part of my hip but I suspect that may be another case of me lying to myself and it's really my back. Not sure what to do there, maybe another case of poor hamstring flexibility?

11/27

Squat
WU
3x5x185

WS1: https://www.youtube.com/watch?v=ZUrjGQwsN8Y (side view)
WS2: https://www.youtube.com/watch?v=NCvSlJlmKDY&t=2s (rear view)
WS3: https://www.youtube.com/watch?v=dFldreFS1y4 (rear oblique)

I think the ascent looks pretty good on these in terms of keeping my chest up and not letting it turn into a good morning. On the descent I lose my lower back arch at the very bottom (I think, I'm not quite sure what to look for). Also I'm arresting these a little higher than depth and would likely have more lower back rounding if I didn't. I'm pretty sure this is a flexibility issue more than a strength one and plan to do a lot of stretching.

Bench
WU
2x5x185
1x4fx185

WS1: https://www.youtube.com/watch?v=WgmfwkJxijk
WS2-3: Camera died

First sets went pretty well. My last I was looking at a grind no matter what based on bar speed from the first two, but I ****ed up my set-up which made it worse. Basically I was too far towards the bar end of the bench and

1) My head felt like it was going to fall of the end
2)I clipped the hooks twice on my earlier reps which threw me off.

Frustrating but it is what it is. With my camera dieing and me having more stuff i needed to do I decided I'd come back to do PC practice tomorrow.

11/28

Came in to do some power clean practice. Did some practice reps at 75 lbs then moved to 95 lbs. Had no trouble getting weight up but still can't quite catch it in a correct rack position. I am now catching it on my collar bone (previously on my wrists) which is closer but involves alot of back arching and is not my delts where it's supposed to be. I'm going to keep working on flexibility to try and get there.

Set1: https://www.youtube.com/watch?v=cKmljjYTp00
Set2: https://www.youtube.com/watch?v=J1U__BZAvCA&t=8s
Set3: https://www.youtube.com/watch?v=0qWsLNCxnvA

11/29
Squat
WU
3x5x195

WS1: https://www.youtube.com/watch?v=SvZYxtTfa1g
WS2: https://www.youtube.com/watch?v=2JgHAARtXPA
WS3: https://www.youtube.com/watch?v=fpp5xTttxR0

I think these went well. I've worked on my hamstring flexibility alot. The cue I tried to use for this was pushing my knees out as hard as possible. I've read a lot about lumbar positioning online and something I got from the SS boards and from some of Alan Thrall's videos is that for some people maintaining an absolutely rigid lumbar extension at the bottom of the squat is not possible, and it's going to return to at least a neutral position, maybe some mild flexion. But this isn't the end of the world since the back is pretty durable and as long as it's not extreme flexion, or turning into a GM squat, it's ok. Right now I have zero lower back pain and am willing to accept some risk to my lower back for the sake of progressing. As long as I don't start good morninging the squats I'm good with this. I'm still going to continue working on flexibility and see where that takes me.

Press
WU
3x5x107.5

WS1: https://www.youtube.com/watch?v=sIEyaWPZlKM
WS2: https://www.youtube.com/watch?v=qttUlzoevcI
WS3: https://www.youtube.com/watch?v=jMOm-ioQPqA

Am leaning back more on these than I'd like to be.

DL

WU
2x5x275

WS: https://www.youtube.com/watch?v=-giiRcHEEZ0

Went down in weight to try and nail down form. I'd like to get a second opinion about my lower back positioning here because I don't trust my own. I've obviously got a pronounced arch through a big chunk of my back which stays present throughout the lift. There's a bump at the bottom that I think is my tailbone and is supposed to be there, but if it's not I'd like to know that. I think I might post to the form check thread to see what people think

squats look better, gj

press: shouldn't you keep your elbows under the bar from the start? how are you going to hold that starting position when the weight gets heavier?

dl: no idea but it looks better too

Thanks, you're probably right about press. I have super long forearms which makes it difficult to get into the proper position (it's also why I have a hard time with power cleans)

12/01

Squat
WU
3x5x205

WS1: https://www.youtube.com/watch?v=DAQauSy-Lak
WS2: https://www.youtube.com/watch?v=1zGleMkCo8U
WS3: https://www.youtube.com/watch?v=derDmR8qcfM

First set was a little sloppy. I just wasn't mentally as present as I needed to be. On all the sets, I was trying to do some new cues related to knee travel and eye gaze I think they made things a little worse. I think I'll stick with the same mental focus on back arched/chest up that worked well last time. Also I need to improve my rack position a little. I was facing away from the mirror for eye gaze purposes and I've come to rely on looking in the mirror to position the bar on my back correctly. That will take some practice.

Bench
WU
3x5x185

WS1: Forgot to film
WS2: https://www.youtube.com/watch?v=KDaJKA7GQZM&t=3s
WS3: https://www.youtube.com/watch?v=s9EjTgEiREI&t=1s

Finally got 185 up three times for five. It wasn't very pretty on the last set and there's definitely places I can improve my tightness but that's ok.

PC Stretching.

Did a stretch in the rack where I got a bar in my rack position then walked up to another bar and pressed down on it with my elbows. Seemed to help a little.

Video: https://www.youtube.com/watch?v=N3EZVCaIGoU

Chin Ups:
3x6xbw

I have some real issues with shoulder flexibility I'll need to work on. I think my issues with the PC, the Press, and keeping the bar still on the squat are all related to bad flexibility there. Anyway

12/03

Squat
WU
3x5x215

WS1: https://www.youtube.com/watch?v=t6AI8o71hnY
WS2: https://www.youtube.com/watch?v=w4HaIY3nyz8
WS3: https://www.youtube.com/watch?v=E2RlPHARw3U

These went better. Went back to my old cues about shoving knees out and keeping back arched and that went well.

Press
WU
3x5x110

WS1: https://www.youtube.com/watch?v=cSVH4kL2uxQ
WS2: https://www.youtube.com/watch?v=qM3NoFQCbEU
WS3: https://www.youtube.com/watch?v=NvSI5T0IOLM

The very last rep is the slowest press rep I've ever completed. Trying to work on throwing myself under the bar on the ascent.

DL
WU
1x5x315

WS: https://www.youtube.com/watch?v=9Hd9YS9v1uI

This went good. Focused on keeping back tight and pushing the ground away with my feet.

Nice improvements. How has your bodyweight been progressing?

Weighed myself at 207 lbs this afternoon. I've been eating a little less since deloading to work on form since I'm not tearing up my muscles as much. So I'm probably weighing a fair bit less than the SS people think I should.

Just read through here. Aidan spot on as usual.

I am huge Just do the ****ing program guy, but definitely get going on front squats.

12/05

Tough day, did not have a lot of energy.

Squats
WU
2x5x225
1x5x215

WS1: https://www.youtube.com/watch?v=Df2_hXnPsLI
WS2: https://www.youtube.com/watch?v=Q5VaWOJaR6M
WS3: https://www.youtube.com/watch?v=cGmk_XJ3vpA

Had been trying to take 10lb jumps until I got up to 225. I think this was one 10lb jump too many, my form was not very good on these. I plan to go to 220lbs on Thursday and then front squat on Saturday. Then I'll be on BS/FS/BS schedule. So I'll be increasing back squat by 5 lbs twice a week and front squat by however much once a week. Hope that seems sensible.

Bench Press
WU
1x5x187.5
1x2fx187.5
1x5x175

WS1: https://www.youtube.com/watch?v=rDPDwMleqsU
WS2: https://www.youtube.com/watch?v=P0u6HxXh5mo
WS3: https://www.youtube.com/watch?v=2AAk3jCLZW8

Got a spotter for the second set based on how grindy the first set was. Did not have usual spotter talk (e.g. only touch the bar if it starts to go back down) cause I was tired and of course he grabs it as soon as it starts to slow on the third rep. I definitely would have had that rep and probably grinded out the fourth, but so it goes.

BW Chins 7,6,5

Power Clean stretching:

Did this stretch I saw on the internet:

https://www.youtube.com/watch?v=e5Co82HM-TI

It was very uncomfortable but seemed to be stretching my muscles. Basically I get up on my tiptoes with the barbell in a behind the neck rack position and then push down on the barbell with my elbows.

I tried to power clean after this and was still not able to get the rack position. I may need to start looking into another exercise to supplement my deadlift.

Tuesday and Wednesday of this week I went into the gym for a bit after work and tried to do some flexibility work towards being able to rack a power clean (also potentially relevant to front squats). Some progress I think, although left elbow still has lingering issues, which is tilting. If I can't PC by Saturday I'll need to evaluate if I should keep trying to improve mobility or switch to power snatches (or rows) as a deadlift accessory movement. Any input on that front would be appreciated.

Right now what I've been doing is a combination of:

https://www.youtube.com/watch?v=A4fCotXM0nA

and

https://www.youtube.com/watch?v=_g2Ad20aEB0

The former is painful as hell and hard to hold for long periods of time. The second battery of stuff seems to work alright, just gotta sink some time into it. If someone else has helpful suggestions I'm all ears.

12/08

Squat
WU
3x5x220

WS1 (side view): https://www.youtube.com/watch?v=kd9b8sIAgjY
WS2 (rear oblique): https://www.youtube.com/watch?v=sr26lbWun54&t=1s
WS3 (front oblique): https://www.youtube.com/watch?v=GOt0bjTKhNI&t=1s

I've been slacking a little on my hamstring stretching. Will try to get back into where I was there to help with keeping extension at bottom of squat. Otherwise I think these went pretty well. A little forward lean (or hips going back) on the ascent on the later reps in each set but not nearly as bad as it used to be. Lower back feels fine and quads are more DOMS-y, which I think is a good sign.

Press:
2x5x112.5
1x4fx112.5

WS1: https://www.youtube.com/watch?v=DONSUimLkOU
WS2: https://www.youtube.com/watch?v=7LClOgZQJrE
WS3: https://www.youtube.com/watch?v=6Wo2C4-TQds

Expected to fail earlier based on bar speed from previous pressing. So that's good-ish. Did a decent job throwing my head and upper back under the bar at the top. With my limited shoulder mobility and long forearms keeping the elbows in front of the bar is basically impossible without putting the bar in my mouth. Hopefully some of the mobility work I'm doing for PC's improves this situation as well.

DL
WU
1x5x325

WS: https://www.youtube.com/watch?v=hVsssW-u4Eg&t=3s

Tried to flex my triceps to avoid the issue of curling the weight up. Think that issue is fixed. Also trying to squeeze the **** out of my chest/back. I think I've improved but there still work to be done, especially on keeping that squeeze on the way up. Also my eccentric portion is pretty sloppy in some places, which is a leak.

What does your catch position look like now? Taking a wide grip and/or moving your elbows close together might help, as well as catching it just with two fingers on each hand.

Nice looking squats

I'll take some vids of it later. As of now I can get my elbows up to about 45 degrees forwards when I do wide grip/two fingers and I'm grabbing the bar out of the power rack. When I try and catch it though it's hard for me to get down to just two fingers on it from previously having my whole hand on it.

Keep practicing, you'll get it eventually. More weight on the bar should also help imo. Of course, power snatches are awesome as well.

12/10

Front Squats:
Had a lot of trouble with the rack position and holding it on the way down. I'm getting pretty close (when I first started working on rack position for PC's I could elbows maybe 15 degrees forward)

Worked up in weights trying to find good starting weight.

2x5x45
2x5x95
1x5x115
1x2fx125
2x4fx115

WU @95lbs: https://www.youtube.com/watch?v=PqdGFsfWHqY
WS1: https://www.youtube.com/watch?v=PqdGFsfWHqY
Failed Set @125lbs: https://www.youtube.com/watch?v=KfqWbYTMdfk
WS2: https://www.youtube.com/watch?v=icGz2dAwS6Q&t=5s
WS3: Camera fell over

So for all these failure the issue was my grip on the bar not my actual leg strength. Even on the successful ones my wrists and arms are definitely 'intercepting' a portion of the weight at the bottom of the squat.

At first glance I think the two things I need to work on are getting my knees further forward and continuing to improve upper back/shoulder flexibility. As of now I plan to continue to try and use rack position for my front squats. If that continues to be a major limiting factor beyond another week or two I'll switch to cross armed on my workset so I can get the quad work I need for my squats. Hope that sounds sensible, please let me know if not.

Bench
WUf

So I was going for 187.5 as my workset today. During warmups my last warmup set was 3 reps at 175. I had been feeling weak all throughout the warmups and had to grind out the second rep really hard. I think it's a combination of maybe tweaking or tiring something out with my front squats (and specifically holding the weight with my upper body) and from not eating/sleeping well enough. I'm going to go to bed early tonight and do bench/PC's tomorrow.

Chin-ups: 7,6,5 @bw These felt pretty hard. I was a little pissed off from earlier benching fail and was determined to try and do well on these, so that I only got as many as I did speaks to how weak I was today.

If you have trouble with the FS clean rack position then I'd recommend using straps.