So it begins .... UDC does SS - Page 11 - Health and Fitness Forum

9/19

Squat
5x5x330

For the first 3 sets I was working in with someone and took pretty short rests. I was pretty worn out for the last two

BB Row
4x8x170

Felt fine

Quote

09-21-2017 , 10:13 PM

#252

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

OHP
3x3x137.5
2x5x120

Bench
5x5x195

Chins/Back Extensions/Curls

Quote

09-24-2017 , 01:17 AM

#253

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

9/23

Got my squat shoes, used them for squats and power snatches

Power Snatch:
6x2x115

WS1: https://www.youtube.com/watch?v=rv3dmIWG2LU (side view)
WS4: https://www.youtube.com/watch?v=Ka7bd96Si5M (front view)
WS5: https://www.youtube.com/watch?v=1t7PYlQdJXM (front oblique view)
WS6: https://www.youtube.com/watch?v=eJSA87tzjiI (front oblique view)

Squat
Various sets up to 315x5. Legs felt weak today. Also my buddy texted me asking if I wanted to go to lunch so I left early. Came back to do deadlifts

Deadlifts:
1x2fx395
1x2fx365

Just felt really weak today. Not sure why.

Quote

09-24-2017 , 06:45 PM

#254

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

9/24

OHP
5x5x120

Did these first because benches were taken

Bench
1x5x220
1x5x205

Felt really hard, I assume on account of fatigue from pressing

Chins/Dips/Curls

Quote

09-28-2017 , 02:23 AM

#255

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Did some more power snatches today at 95 lbs. Tried to keep arms straight until the jump, and tried to keep shoulders over bar later.

Reps I thought were good in parens

Set1: https://www.youtube.com/watch?v=ZIGz8gDgJW8 (1)
Set2: https://www.youtube.com/watch?v=mEnIRIS2GDw (1)
Set3: https://www.youtube.com/watch?v=DtGrEjVweZY (1)
Set4: https://www.youtube.com/watch?v=tIx9AeMMlPo
Set5: https://www.youtube.com/watch?v=akNy4Oot_7Y (1)
Set6: https://www.youtube.com/watch?v=aNQyyeTzF7M (both)

In typing this it seems like the first rep is generally better than the second. Maybe I should take a second longer to focus on the second.

Quote

09-28-2017 , 10:14 PM

#256

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

9/28

OHP
1x5x137.5
2x5x120

Felt easyish

Bench
5x5x200

Felt harder that I think it should

Chins/Back Extensions/Curls

Quote

09-30-2017 , 07:17 PM

#257

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

9/30

Deadlift
1x5x395

Felt easy

WS: https://www.youtube.com/watch?v=p4y9ntng_F4

Squat
1x5x315
1x5x335
1x5x345

WS1: https://www.youtube.com/watch?v=6qMQfZSmVUM
WS2: https://www.youtube.com/watch?v=NlYBUmzcii0
WS3: https://www.youtube.com/watch?v=IGJfdquLSRw

Felt easy, but getting my knees set it eluding me. I think the second set was the best.

Tried to power snatch but felt too tired

Quote

09-30-2017 , 08:41 PM

#258

Holliday

Carpal \'Tunnel

Join Date: Oct 2008 Posts: 22,226

DLs and squats look so much better. Good work.

Quote

09-30-2017 , 09:27 PM

#259

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

I only watched the first squat vid. While def better, just look at the bar path and it tells you all you need to know.

Quote

10-11-2017 , 02:48 AM

#260

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Thanks guys

Been sick lately. For some reason it hasn't gone away and over a week later I'm still feeling bleh.

Anyway, did 3x3x400 on DL at some point, also did 1x4fx225 on bench. Did these power snatches:

https://www.youtube.com/watch?v=-cmUNzeOfVs
https://www.youtube.com/watch?v=ioHSzj3ZrF8
https://www.youtube.com/watch?v=VkeaNxpGk9o
https://www.youtube.com/watch?v=a6Tv47f-eIo
https://www.youtube.com/watch?v=T2iDC5nfb60
https://www.youtube.com/watch?v=p_W7Sgm4S0s

and did

10/10

Squat
1x5x295
1x3x315
3x5x315

second set something in my knee cracked, like how it does when I snap my fingers. Felt kinda weird and feels a little tender right now, something I'll keep an eye on

BB Row
5x5x190

Quote

10-12-2017 , 02:43 PM

#261

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

10/11

OHP
1x5x140
2x5x125

Pleasantly surprised to get this one

Bench
5x5x200

Chins/Back Extensions/Curls

I think I'm going to back extensions both upper body days and no dips, as my triceps are already pretty sore from doing both OHP and Bench on the same day

Quote

10-19-2017 , 02:06 AM

#262

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Missed some lifts over the weekend

10/17
Squat
5x5x325

BB Row
5x5x165

10/18

OHP
3x3x142.5

Bench
5x5x205

Chins/Back Extensions/Curls

Quote

10-22-2017 , 03:56 AM

#263

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

DL
1x5x400

Squat
1x5x335
1x3x355

Quote

10-24-2017 , 04:09 PM

#264

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

10/23

Bench
1x5x222.5
2x5x210

OHP
2x5x115
1x4fx115
2x5x105

Curls/Chins

Worked in with a random bro on bench, and ended up taking really short rest periods. Also my neck is bothering me a little

Quote

10-24-2017 , 04:46 PM

#265

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Quote:

Originally Posted by UpsideDownChuck

222.5

Quote

10-24-2017 , 05:22 PM

#266

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Lol thanks, I tried to skip it and go straight to two plates twice and failed both times. Decided to bite the bullet and just do it.

Quote

10-26-2017 , 07:30 PM

#267

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Yeah, the plan was to try and tough out some of these squat form issues until I hit certain strength benchmarks (405x5 squat is what I specifically was shooting for) and then work on form when I start cutting and go down in weight a little, but in looking at my vids and going off how I feel I may do so earlier.

UDC,

So much good feedback has already been given. Just wanted to comment that what you've said here is literally the opposite of a good lifting strategy. To me, atrocious form is equal to a failed lift.

I would drop down immediately and progress only when form is acceptable. Those gainz will obviously be waiting for you, even if you lose whatever short amount of time you dedicate to being able to perform the lifts correctly.

I realize it's tough to stop the train when you keep making gainz, though. And you have made many!

Quote

10-26-2017 , 08:58 PM

#268

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Yeah that's probably the thing to do, thanks.

Anyway
Squat
1x5x295
2x5x305

I had to cut it short due to time constraints today, maybe I'll fold rows into tomorrow

Quote

11-03-2017 , 09:26 PM

#269

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Have done some sporadic listing, including a 1x4fx142.5 on ohp

11/02

Squat
WU
1x5x275
1x5x295
1x5x315

295: https://www.youtube.com/watch?v=_8Uctxh8d3U
315: https://www.youtube.com/watch?v=CwXCnmHonts

Tried to focus on form and on keeping my chest up. On the 315 rep I specifically tried to do some stuff with locking my knees early in the descent, as a result of watching the 295 video, and I think my depth may have been a little suspect as a result, although some of that could be the camera angle too.

11/03

Bench
1x5x225

Video: https://www.youtube.com/watch?v=EcNjefEZ8qY&t=41s

Spoiler:

Started to warm up OHP but quit because it was bugging my neck.

Chins/Curls

Quote

11-03-2017 , 09:58 PM

#270

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Squats are looking great dude. You have some pretty bad butt wink but compared to your old squats they're 100% better. Do you ever get low back pain after heavy squat days? I'm not sure how to fix the butt wink. Maybe some paused or tempo squats to work on staying tighter in the bottom. You take care to set all of that in extension at the top but you see visible upper and lower back rounding in every rep after a certain depth.

Your bench form needs a lot of work though. Now that you've hit the bro milestone (congrats!) it might be worth rebuilding that from the ground up.

Quote

11-04-2017 , 08:00 PM

#271

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Thanks man, I haven't had what I'd consider legit lower back 'pain' per se. I have had some discomfort, especially after sets where I lose the bar forward, but it's usually gone the next day. That's probably a precursor to some pain though so it would be good to get out in front of that. And in looking at my Bench vid I can definitely see the bar swerving around more than it should.

Quote

11-13-2017 , 10:12 PM

#272

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

Done some lifting but not logging:

11/06

Squats
I forget exactly what I did but I filmed this one set at 315 that wasn't very good

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

BB Row

11/08
OHP
1x4fx143.5
2x5x120

https://www.youtube.com/watch?v=NeYA4bZSG6s

Bench/Curls/Chins

11/11
Squat
1x5x295
1x5x316
2x5x265

295: https://www.youtube.com/watch?v=0ALWzY5aqvE
315: https://www.youtube.com/watch?v=JNmAlridPmo

295 looked alright to me, 315 did not. Will probably do some weight in between those next

DL
1x3x405
2x2fx405

Bleh. Felt weak this day, but on what I think is a positive note is that my quads feel very sore after trying to squat like this, which I think is a sign that I'm doing it roughly correctly.

11/13
Bench
1x5x227.5
2x5x207.5

This flew up strangely fast considering how grindy 225 was

OHP/Chins/Curls

Quote

11-17-2017 , 01:50 AM

#273

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

11/15

Squat
1x5x300
3x5x265

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

Felt alright, looked not as alright on video

Deadlift:
1x1fx405
2x3x385

Was really weak on deads today

Quote

11-17-2017 , 09:12 PM

#274

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

OHP
1x5x115
1x5x120
1x5x125
2x5x115

WS2: https://www.youtube.com/watch?v=QDrqDOpAweU
WS3: https://www.youtube.com/watch?v=TPS3u1sW4io

Decided to switch from press 2.0 as advocated by SS to a more normal press, because I was having difficulty with the movement and it was bothering my back. Tried to find a good weight and settled on 125

Bench
5x5x205

Felt heavy

Curls/Chins

Quote

11-18-2017 , 09:01 PM

#275

UpsideDownChuck

old hand

Join Date: Dec 2014 Posts: 1,372

11/18

Squat
1x5x305
2x5x275

WS: https://www.youtube.com/watch?v=Jv6zt35Qv7s

Felt alright, looked kinda alright. Not sure what balance of hip drive with also not being a good morning is optimal, but this felt fine.

Rows
5x5x185

Quote

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