3/12

Deadlift
1x3fx395
1x5x365

Squat
3x5x265

Knee feels pretty ****ty. I banged it on something earlier and it’s been nagging at me.

3/13

OHP
1x5x127.5
2x5x115

Barely ground this one out

Bench
1x5x185
1x5x195
3x5x200

Chins/Curls

3/15

Squat
1x5x315
2x5x285

WS: https://www.youtube.com/watch?v=ksflVFvQNgs
Went some kind of way

Rows:
5x5x190

Felt moderately cheat-y, which I think is fine

3/16

Bench
1x5x217.5
2x5x210

OHP
1x5x105
1x5x115
1x4f115
1x5x110

Knee any better? How often per week are you programming squatting these days?

Twice, though with my bleh compliance it's probably 3 times every two weeks. The knee's not like a ligament thing or anything, it's just got a big bruise and some swelling from catching it in a car door. It's gone down though and should be good to go for Sunday.

Deadlift
1x5x395
2x5x355

Felt surprisingly easy

Squat
3x5x285

OHP
1x5x130
2x5x117.5

About as slow as any successful rep I’ve ever gotten

Bench
5x5x195

Chins/Curls

Squat
1x1x320
1x2x320
1x5x275

Felt super bleh and shut it down

Rows
1x5x165
2x5x185

Also felt bleh

Bench
1x5*x220
2x5x205

Got an unwanted bro-spot on the fourth and fifth reps. Had the fourth one definitely, fifth is harder to say. Will redo this next week.

OHP
5x5x105

Chins/Curls

Deadlift
1x3x400
1x2fx400
1x1fx400

I think this do 3x3 with the next 1x5 weight experiment might now be working for deadlifts.

Squat
3x5x285

These felt okish

OHP
1x2fx132.5
2x3x125
1x5x115

Bench
1x5x185
1x5x195
3x5x200

Chins/Curls

Still felt a little sore in chest shoulders from Friday.

Squats
1x5x320
2x5x290

WS1: https://www.youtube.com/watch?v=1gbRtA1dLWA
WS2: https://www.youtube.com/watch?v=FGHv8tFDteQ

Went better than I expected

Rows:
5x5x192.5

Bench
1x4fx220
2x5x205

Felt pretty tired/sore going into this

OHP
1x5x105
1x3fx115
2x5x110
1x4fx110

Chins/Curls

Cut update:

Weighed self at 198.8 this morning. It’s a morning measurement on an empty stomach but still it felt good to be sub-200. On the downside, I gues this means my adult male staus is ‘on suspension’

Deadlift
1x5x400
2x5x360

Felt hard, grip was slipping

Squat
3x5x290

Also felt hard

OHP
1x4fx132.5
2x3x125

Bench
5x5x200

Chins/Curls

4/5

I got sick Tuesday evening/Wednesday and didn't eat anything Wednesday. Felt pretty bleh today and yesterday as a result. On the plus side I weighed myself at 196.6 this morning.

Also the bruise from when I slammed my leg in the car door is still lingering, although it's going down in size:



Squat
1x3x325
2x5x295

WS1: https://www.youtube.com/watch?v=kxueFYcDs60
WS3: https://www.youtube.com/watch?v=K1TM9lKlMPA

Shut down the first set because my form was deteriorating. My feeling is that it's better to do that and not reinforce bad movement patterns than it is to try and force myself to finish the set.

Rows
5x5x195

4/6

Bench
1x5*x220
2x5x205
1x8x185

Spotter touched my elbows on the top set. Honestly probably wouldn't have had it had she not, I was feeling pretty depleted today.

OHP
1x5x95
1x5x105
1x5x115
2x5x110

Chins/Curls

Deadlift
3x3x405

Squat
3x5x290

OHP:
1x4x125
1x5x120
1x5x115

This lift is feeling very weak, I'm also feeling still sore in between workouts, I might not be recovering fully

Bench
5x5x200

Chins/Curls

4/11

Squat
1x1x325
1x2x315

Felt really terrible and weak today and just kinda shut it down after two unsuccesful attempts at squating

4/12

Came in today deciding to do squats at whatever weight I needed to to get 3 sets of five.

Squat
1x5x275
2x5x285

WS1: https://www.youtube.com/watch?v=Ce_hqLcyKqA (rear view)
WS2: https://www.youtube.com/watch?v=IDcNBFdBYwA (side view)
WS3: https://www.youtube.com/watch?v=BklsqedwfkQ (rear 45)

These felt fine, I'd be curious to hear what people think of them from a form perspective.

BB Rows
5x5x197.5

On a positive note quite a few people have commented on my weight loss. When I first started using a belt for squats I used this red one, I think 2-3 holes deep. I eventually had to move out to the outermost holes, before outgrowing it altogether and switching to a larger belt. I can now wear it snugly at six holes deep. Weighed myself at 196.6 on Wednesday morning

Bench
1x5x220
2x5x205

Felt good to finally get this

OHP
1x5x105
1x5x110
1x4fx115
1x5x110
1x5x105

The last three sets felt quite hard

Chins/Curls

4/15

Deadlift:
1x5x405
2x5x365

WS: https://www.youtube.com/watch?v=6T1DLVIGKCs

Felt relatively easy

Squat
3x5x255

WS1: https://www.youtube.com/watch?v=5wAHSTe9_8k (rear view)
WS3: https://www.youtube.com/watch?v=tbnHV3RVbpQ (rear 45)

Tried to work on form with these

4/16

OHP
1x5x110
1x5x120
1x4fx120

Bench
5x5x200

Chins/Curls

4/18

Squats
3x5x265

WS1: https://www.youtube.com/watch?v=5ncsZ-5qgjc
WS3: https://www.youtube.com/watch?v=GQvM5RH1y0Q

BB Rows
3x5x200

These felt pretty sloppy, will redo this weight next week

Your squat has improved tremendously from what I first saw in the form check thread. I think your legs are strong enough to move the weight however what keeps happening on some of your reps is you are not maintaining tightness.

I would recommend working on bracing your core harder and driving into the bar with your back. Think about driving straight up like ed coan says, you are not trying to throw the weight off you but rather maintain your body in proper position for entirety of the rep. Pretend you have a rope attached to your head and someone is pulling you straight up. Pause squats with lower weight will also help a lot. Oh and also work on core development. Throw in some abs exercises into your program.
Keep it up man!

I also think you should just be doing more volume, now that the weight's reduced. I kept resetting weights and doing the same thing and I regret it. I'd use the time to rebuild to come back stronger. Any thoughts about doing something like some version of 531 with dropsets? The extra practice will help technique, and it'll get you looking better too