10/5

Deadlift
1x5x355

WS: https://www.youtube.com/watch?v=WCIa9f2dGJw

OHP
4x5x105

Did a fourth set because I lost count

Squat
3x5x260

WS1 (back view): https://www.youtube.com/watch?v=wMjZuToZBrE
WS2 (side view): https://www.youtube.com/watch?v=-5CDU-yyEgM

Finally got around to taking some vids, squats look ok in my mind, deadlifts look less good. On the deadlift I did the first four reps hook grip, but my grip failed on my fifth attempt, so I switched to mixed grip for the final attempt. I was trying to keep time in between reps to a minimum, but I think that might be a mistake. On squats for some reason my shoulders have different amounts of flexibility and the bar moves around left to right on my back mid set, which is bad. Also this is my first time editing a youtube video since youtube changed it's editor, I initially did not like but I never like changes and it might grow on me.

10/8

Squat
3x5x265

Bench
3x5x190

Rows
3x5x170

Bench moved pretty slowly

Damn looks like you lost a lot of weight.

Most of it from the stache.

Thanks bros, I have indeed. Going to try and bulk a little more cleanly this time around then I did the first time and see where that takes me.

10/11

OHP
3x5x107.5

10/16

Deadlift
1x4fx360

Bench
3x5x192.5

Squat
3x5x265

10/18

Squat
3x5x270

OHP
1x5x110

I tried a few more sets but kept getting really bad hand cramps so I gave up. This happens on squats sometimes too.

Rows
3x5x180

I guess I skipped 175. These felt heavyish

10/20

Squat
3x5x275

Bench
2x5x195
1x4fx195

Lifted at my friends garage gym. It was cool

10/22

Squat
1x5x280
1x4fx280

10/23

OHP
3x5x110

Deadlift
1x5x355

10/25

BW: 200.9

Squat
3x5x280

WS3: https://m.youtube.com/watch?v=fN3B2w3MWZc

More bent over than I’d like although not as bad as it used to be. I’m still unclear on what is the delineation between correct “hip drive” and incorrect doing a “good morning squat”. This feels fine lower back wise, although my shoulders are bothering me. Finally I should probably pull up my shorts.

Bench
3x5x195

Felt easyish

Rows
3x5x175

Hip drive means driving your hips out of the hole. What is happening in your squats is is that your knees and hips shoot back out of the hole. Once that happens, the last part of your squat looks like a good morning. Try to stay in your quads more out of the hole so your hips and knees don’t shoot back.

Right, but it seems like if the constraint of keeping the bar over midfoot is to be satisfied, then leading with the hips necessitates some backward movement, no? I'm not trying to argue I just don't see how it's possible to 'lead with the hips' and not tip forward unless you move your knees back a little. In other news I'm attending a starting strength 'squat camp' Dec 1st, so hopefully that will help with my form.

10/28

Deadlift
1x5x360

OHP
3x5x112.5

10/30

Squat
3x5x285

Bench
3x5x197.5

As with any cue, it will be more necessary for some than for others. Someone who squats like you doesnt need to focus on hip drive at all. I would suggest tempo squats, 3 counts down and 3 counts up, where you stay in your knees for as long as possible out of the hole.

Ok that makes sense that it is a question of degree, it seems like some people are saying 'no backward knee movement at all' and to my understanding that isn't correct/optimal, but maybe for me I just need to do less backward knee movement. I may try the tempo squats once I exhaust LP, the barbell medicine people seem to like them

I have the same issue to a lesser degree. I've done tempo squats heavy just for one day. I'm gonna do them once per week and see if it helps it. For my case, it's more subtle; the knees shift back just a couple of inches and the bar comes to a complete stop, a really pronounced sticking point.

https://www.youtube.com/watch?v=8fdyptuokLE#t=35s

The difference is that you're capable of grinding through that with a good morning, while I just get stuck.

I reread the big Nuckols squat article the other day and there's a part that addresses this.

edit: He also suggests doing more leg press or belt squat to get stronger quads for guys like you who good morning through the sticking point.

Word

11/1

Squat
3x5x290

OHP
3x5x115

11/2

Was feeling really distracted/angry when I went to the gym today and it showed in my lifting. Form looks pretty bad which I'm aware of but want to post anyway. Also did the first 3 reps hook grip and the last two mixed. Would like to improve my hookgrip such that I can do all reps that way.

Deadlift
1x5x365

WS:https://www.youtube.com/watch?v=hlH3qeomx-E

11/6

Squat
2x5x295
1x4x295

WS1: https://www.youtube.com/watch?v=NJv21-KMkO4

Bench
3x5x200

Chins 8,7,5 @bw

11/8

DL
1x5x379

OHP
3x5x117.5

11/10

Bench
3x5x200

11/11

Squat
3x5x295

These felt super heavy

Rows
3x5x185

11/13

Squat
1x5x300
1x3x300

WS1: https://www.youtube.com/watch?v=5npRMTjaBoM

These felt and looked pretty bad, I intend to deload and work up from something I can handle better

OHP
1x4fx120
1x4fx115
1x3x115

Chins
3x6 @ bw

Felt very weak yesterday.

11/18
Deadlift
1x3fx375

Bench
1x3fx202.5
2x5x195

11/19

Squat
3x5x255

^The days for the previous post should each be shifted back a day

11/19

Press
1x1x125
6x4x105

Chins
6,5,5 @bw

11/23

Front Squat
3x5x185

Chins
3x6@bw

Bench
5x5x185

11/25

Squat
3x5x265

OHP
1x5x127.5
6x4x107.5