It hasn't caused me wrist pain yet but i probably should try to straighten my wrists so as to avoid that as the weights get heavier.

10/15

Squat:

WU
3x5x200

WS1: https://www.youtube.com/watch?v=GWk_RVLqDjk
WS2: https://www.youtube.com/watch?v=z2p5C4N-0QQ
WS3: https://www.youtube.com/watch?v=gUF9RhRbeII

Bench:

WU
3x5x160

WS1: Forgot to film
WS2: https://www.youtube.com/watch?v=pQ7vET1A6ZA
WS3: https://www.youtube.com/watch?v=K2e3QNn_UMY

Power Clean

WU
5x3x85

WS1: https://www.youtube.com/watch?v=5EvIB6jvG0Y
WS2: https://www.youtube.com/watch?v=ZDpIxyBCPRg
WS3: https://www.youtube.com/watch?v=BGJVJ1WzcmU
WS4: https://www.youtube.com/watch?v=lkI1lhTKOto
WS5: https://www.youtube.com/watch?v=H1ebCU8l-5w

I didn't mean to not go up in weight I just forgot to check where I was at after the last workout and thought I had done 80 lbs previously. Probably explains why these were relatively easy.

Bar path on bench press looking much better! You still need to work on overall tightness, but I'd first start with upperback tightness - practice palms up band pullaparts to get the right muscles firing, and try not to press the bar so far forward that your shoulders come out of position. THey should be pinched together and put in your back pockets and never leave.

Squat also continuing to improve - keep that chest up and keep working on your mobility until you can get all the way down without doing the slight tuck that your are currently having and inmprove depth. It is definitely coming along though

Thanks! I appreciate your continued help, glad to hear things are improving.

probably time to start tossing in some chin ups if you're not already doing them

Ok cool I will do that soon.

Today was rough. I got only about 3 hours of sleep last night and was definitely feeling it in my lifts today. I guess I'm glad I went since I got something done and learned about the importance of sleep, hopefully my lower back forgives me.

Squats
WU
3x5x205

WS1: Didn't film because I was working in with someone and wanted to move quickly. The gym was really crowded today including some people doing OHP in the power rack
WS2: https://www.youtube.com/watch?v=5PsG8S7LrNM
WS3: https://www.youtube.com/watch?v=Z4g83ek2f3U

Good morninged the **** out of some of these but I did technically get them all up.

OHP:

WU
2x5x90
1x4fx90

WS1: https://www.youtube.com/watch?v=SZQs4WBSq9o
WS2: https://www.youtube.com/watch?v=T-JNjeP3uvs
WS3: https://www.youtube.com/watch?v=-duU2HQh_60

My shoulders were also tired, and I failed the last of these reps.

Deadlift
WU
1x5x275

WS: https://www.youtube.com/watch?v=Pt5uPDLzVvg

Pretty bad form. I wanted to try and tough it out and do all the lifts I had planned even though I felt ****ty. If this happens in the future I may omit the deadlift or do it with lower weight since it's probably not good to do it if I can't with good form. Meh.

My plan is to just not advance any of these weights and do them all again when i do them next time (Thursday for squat, Saturday for OHP/DL). I think I'm going to start doing chin ups after PC's (although that's going to be a pretty long workout) and try to do that for a month or so before eventually switching to stage 3 described in SS.

I think I need to eat more. My sleeping been better the last couple days but my eating has dropped off.

Squat:
WU:
3x5x205

WS1: https://www.youtube.com/watch?v=osLY63G6wsk
WS2: https://www.youtube.com/watch?v=erTkvMO5gJc
WS3: https://www.youtube.com/watch?v=lHJXEITxGQY

These were still pretty tough despite being the same weight as last time. The very last rep is I think the slowest successful squat rep I've ever done. Still I managed to keep my back more straight so that is good.

Bench:

WU
2x5x165
1x4fx165

WS1: https://www.youtube.com/watch?v=y_Fh_2XjTLk
WS2: Camera fell over
WS3: https://www.youtube.com/watch?v=0yvrKAJJ5u8

Oof. This was my first time getting 'stapled' by the bench press and the roll down the stomach did not feel good. I'm surprised since the last set (on the 15th) was relatively easy. Just kind of hammers home the importance of eating enough I guess. I'll probably start getting a spotter for the third set, at least when the second set is difficult, going forward.

PC:
WU
5x3x90

WS1: https://www.youtube.com/watch?v=svEKg754p2k
WS2: https://www.youtube.com/watch?v=q7J6RBZ0xPE
WS3: https://www.youtube.com/watch?v=BIdxt9uJMYo
WS4: https://www.youtube.com/watch?v=Un5mMyj98wg
WS5: https://www.youtube.com/watch?v=EsxnbyHG13c

These went alrightish. I'm having trouble getting all the weight onto my sholders due to forearm length/flexibility so some weight gets borne by my wrist, which I suspect is not good long term.

Chin-Ups:
5
5
3

These were chin ups. I did not film but I think I know how to do them. I maybe could have gotten 4 on the last set if I'd rested more.

I had a pretty bad cold Friday night going into most of yesterday. Went to the gym today and plan to go again on Tuesday before sliding back into usual Thursday/Sat/Monday split.

Pretty much all the weights felt heavy. I don't know how much of that is the residual from the cold, how much is that I didn't eat as much as I should have Friday/Saturday due to being sick, and how much is just that the weights are getting heavy.

Anyway

Squat:
WU
3x5x210

WS1: https://www.youtube.com/watch?v=tvW_vKik8Qg
WS2: https://www.youtube.com/watch?v=JeJ03q4OGIE
WS3: https://www.youtube.com/watch?v=CFkjDXs7cHM

A couple of these look a hair high, particularly on the first set. Tried to improve that on subsequent sets. Grip on the bar is getting much better and for the most part I don't feel it rolling around nor worry about not being able to hold onto it, which is good.

OHP
WU
3x5x90

WS1: https://www.youtube.com/watch?v=cuzuDsgBbKI
WS2: https://www.youtube.com/watch?v=8IoE6YLMVus
WS3: https://www.youtube.com/watch?v=cAIinU7hDzY

These went fineish.

Deadlift:
WU
1x5x275

WS: https://www.youtube.com/watch?v=8FZt9K6Y6zw

These start ok and finish pretty bad. I think I was rushing a little and need to take my time resetting as need be between reps. Maybe also try to keep the back straight on the eccentric more. Grip felt a little strained but I didn't think I was going to drop it.

Squat
WU
3x5x215

WS1: Camera malfunction
WS2: https://www.youtube.com/watch?v=yV-ESZhmhDY
WS3: https://www.youtube.com/watch?v=qk-b7GWDP-0

These were pretty tough. I felt after my second one that I was definitely going to fail a rep on my third set, although that did not come to pass. I'm really beginning to dread doing squats since they're super hard, although i usually feel good after I've done them. Looking at my form it looks like most of my reps are a hair high. I'm not sure if maybe I should go down in weight or keep plugging away at my current pace. Each time beforehand I say that I'm going to try and make form better but when I actually get the heavy barbell on my back the "Oh ****, this is going to squish me" part of the brain takes over and I don't.

Bench
WU
3x5x165

WS3: https://www.youtube.com/watch?v=W9wPiFftEYs

These were pretty easy. Very last rep felt a little tough but yeah. I'm going to keep with 5 lb increases right now unless there's a compelling reason I should drop to 2.5

PC:
5x3x95

WS1: https://www.youtube.com/watch?v=bf2CRaSMBnI
WS2: https://www.youtube.com/watch?v=qC6C7v0Ei94
WS3: https://www.youtube.com/watch?v=2zwBnzraras
WS4: https://www.youtube.com/watch?v=lPJo0saecBo
WS5: https://www.youtube.com/watch?v=4RBa8vFcwqE

I started to get lightheaded doing these, not sure why. Didn't effect ability to do them just thought I'd mention it.

Chin Ups:
2x4xbw
1x2xbw

Not sure what happened on that last set I guess I was tired/cranky.

Squats:

Can you please fix your camera angle? You "waste" half a screen in front of you and it's impossible to see what's going on with your back when you're in the bottom.


Just a beginner myself (we're at similar weights), but those squats seem too high indeed (edit: pic above is not at bottom). Wrt weights, my back is way weaker than my legs, so I'm squatting less weight than my legs can handle until my back catches up. Not good for the ego but it seems like the best long term plan.

Agreed. Force your knees out more and find space for your pelvis to get deeper between your legs.

Went down in weights a little on squat to try and work on the stuff you guys are talking about. Unfortunately I left my shorts at home today so I had to lift in jeans. I did get someone to film rear oblique angle on squats so hopefully that turned out better.

Squats:
WU
3x5x195

WS1: https://www.youtube.com/watch?v=kWU7Tb5Jllw (side angle)
WS2: https://www.youtube.com/watch?v=ceCDF2wOE0M
WS3: https://www.youtube.com/watch?v=VDw6bX1fP4s best)

Press:

WU
3x5x92.5

WS1: https://www.youtube.com/watch?v=NA5JDJtqHBQ
WS2: https://www.youtube.com/watch?v=TqwcGIQyvO0
WS3: https://www.youtube.com/watch?v=0Mqy3t1AfSM

I think I need to layback a little less and throw my head under the bar. I never seem to bounce back when executing the hip bounce.

Deadlift:

WU
1X5X285

WS: https://www.youtube.com/watch?v=AglLzX4MU7k

That shirt is too long on me I think. I'm blaming the bad hips on wearing jeans. Mostly my back stays reasonably flat.

While the squat bar path and descent look so much better and controlled, your lumbar is still rounding at the bottom.

Great-lookin' jeans!

10/29/2016

Brought actual workout clothes today. May look into purchasing shorter shorts, these one grab my knees sometimes.

Squat
WU
3x5x200

WS1: https://www.youtube.com/watch?v=MvKAgwN6ZzQ (side view)
WS2: https://www.youtube.com/watch?v=hT8TwvLqyuE (rear oblique)
WS3: https://www.youtube.com/watch?v=sQIJi4ut_q0 (rear oblique)

It's amazing how much difference that extra inch of depth makes, these were pretty tough. But I like being able to watch the video afterwards and not having to do mental gymnastics to convince myself it might have almost hit depth. Tried to work on the lower back rounding (point your dick at the ground) and I think it's improved.

Chin-Ups:
3x4xbw

Did these after squats because both benches were in use. I think I like that placement in the workout more. Though I guess it has the potential to screw with PC's if it wears out my back too much.

Bench
WU
3x5x170

WS1: https://www.youtube.com/watch?v=Fyt6RQm0EGU (front oblique)
WS2: https://www.youtube.com/watch?v=gNDp27GSk5s (side view)
WS3: https://www.youtube.com/watch?v=nPuf4smNVrM (side view)

I was pleasantly surprised not to fail any reps. On the last set I know it looks like the spotter might be touching the bar on the last rep but he is not, he put his hands out underneath it to catch it if it went down but did not touch it. Probably need to stay tighter I can see my lower body squirming a lot which is not optimal.

PC:
1x2fx100
4x3x100

WS1: https://www.youtube.com/watch?v=cQlMwMR6Go4
WS2: https://www.youtube.com/watch?v=x0_IfuUg0_I
WS3: https://www.youtube.com/watch?v=4Vfdpn3ID0o
WS4: Camera malfunction
WS5: https://www.youtube.com/watch?v=LswJVN_5Iho

On the first set a guy started benching right in front of me mid set and it screwed up my concentration, which is my excuse for that miss. Generally there is a gym etiquette that you don't do platform stuff and bench stuff at the same time since they're right on top of each other, and I thought about saying something but didn't. Whatevs.

I am moving soonish and should hopefully be able to sleep better since that has been an issue in my current living situation,

10/31-11/01

It's been a hectic couple of days. I moved out of my old place at the end of this month, and while that made me very busy and stressed I've been sleeping much better. I worked out on Monday, but went very late in the day, and had to cut my workout short because I ran out of time. As such I came back on Tuesday and did deadlifts.

Squats:
WU
3x5x205

WS1: https://www.youtube.com/watch?v=WlRnCjeS5VI
WS2: https://www.youtube.com/watch?v=ANlxx-KQwyU
WS3: https://www.youtube.com/watch?v=pIwV-2HdY6c

Not my best camera work. I hit depth but definitely had some issues with lower back. Some of which I attribute to being very tired.

OHP:

WU
3x5x95

Felt good to put 25 lb plates on each side.

WS1: Forgot to film
WS2: https://www.youtube.com/watch?v=ySwzy7XlTYg
WS3: https://www.youtube.com/watch?v=Mj8AUBSsUEc

Deadlift:
WU
1x5x295

WS: Camera fell over

Was sad the camera fell over, because I'm curious to see what my form looked like. I felt a little tingly in my lower back region after doing these. Not really pain per se, and not localized to my spinal column. So I don't think it's necessary bad. I think I'm used to feeling worn out all over and because I only did DL's Tuesday I noticed it more. Not sure. Also my grip slipped on the third attempt so I switched to an over/under grip impromptu. That felt weird and wasn't something I'd done before.

Squats improving imo. Nice depth

Thanks

11/03

Squats
WU
3x5x210

WS1: https://www.youtube.com/watch?v=ooCoi0_ngj4 (side angle, kinda crappy view)
WS2: https://www.youtube.com/watch?v=5-WA4XjzJsI (rear angle)
WS3: https://www.youtube.com/watch?v=UGampvnbXGo

What a difference actually sleeping makes. These went pretty good I think. Tried to work on not good morninging them and keeping lower back tight.

Bench
WU
2x5x175
1x4fx175

WS1: Camera quit due to insufficient memory
WS2: https://www.youtube.com/watch?v=DZJUbK9eCA0
WS3: https://www.youtube.com/watch?v=6QdrxFckV6g

I was hoping to get to 185 before I dropped down to 2.5 lb increases. I guess that might still be doable. Can probably squeeze some more progress out by improving form.

Power Clean:
WU
5x3x105

WS1: https://www.youtube.com/watch?v=dwc-MaEfoGw
WS2: https://www.youtube.com/watch?v=ARvJarLb6zs
WS3: Camera ran out of battery

I got kinda cranky while doing these and after my camera died was strongly tempted to say "**** it". I'm glad I didn't. Since I went back to improve depth I've had a lot of soreness in my glutes/hams (and less to none in my quads) which makes sense given what I know about the squat. And it seems like that's effected my power clean more. My glutes felt ridiculous during some of these. Anyway that enough butt updates

Chin-Ups:
5,4,3 all at bw. I probably could have gotten four on the last set had I rested more between sets but was wanting to get out of the gym.

11/05

Squats
WU
3x5x215

WS1: https://www.youtube.com/watch?v=xOuTaDkDhIQ (best angle)
WS2: https://www.youtube.com/watch?v=yKYCEyWG6Yk
WS3: https://www.youtube.com/watch?v=YpcDBqMVwWY

These went ok. A guy approached me after my first set and said I was buttwinking alot. I mentioned I was filming it to try and work on form. I can do okish on the first three reps typically, but when I start trying to do the last two my hips shoot up before my back can and I end up good morninging it.

Press:
WU
3x5x97.5

WS1: https://www.youtube.com/watch?v=ckMitnEFPQs
WS2: https://www.youtube.com/watch?v=N0z9q9bLmeE
WS3: https://www.youtube.com/watch?v=MRc9xFdFJOA

These went fine. Trying to 'throw' myself under the bar at the end of each rep.

DL
WU
1x5x305

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

These got a little ugly. They actually weren't quite as bad on video as I thought they'd be based on feel. Just having a very hard time keeping the straight back as I grind through heavier reps.

11/07-11/08

So I've been really busy lately and unfortunately had to cut Monday's workout short and finish it on Tuesday.

11/07
Squat
WU
3x5x220

WS1: https://www.youtube.com/watch?v=Ay4zTG3A_4Q
WS2: Gym too crowded
WS3: https://www.youtube.com/watch?v=Rsz6AfKD-84

On the third rep of the third set the bar got away from me and went up nt my neck. This threw me off mentally and physically and resulted in me grinding out some pretty ugly reps.

Afterward my leg, especially the outside area of my hips, were extremely sore. When I tried to set-up on the bench and bring my feet back I'd get super painful cramps in the side of my leg. Similar to what I got when I started benching that way. Anyway.

Bench
WU
2x5x175

I felt really bleh at this point and my leg was bothering me. I also had a 7 o clock appointment so I decided to call it quits.

11/08

Power Clean
WU
5x3x110

WS1: https://www.youtube.com/watch?v=xycqjjVM5vs&t=2s
WS2: https://www.youtube.com/watch?v=HvfiGSxXTYA
WS3: https://www.youtube.com/watch?v=M42qyzr0ShY
WS4: https://www.youtube.com/watch?v=8K_hxxPjIlo
WS5: https://www.youtube.com/watch?v=F3IP87crQsM&t=7s

My left arm and shoulder started bothering me alot after doing these. I think I'm catching it wrong and need to let it get back into the sholders/fingertips more. Anyway, that was not fun and is something I'm going to want to be careful of. I had previously thought the pain was related to squatting or benching but after splitting this workout into two days it's clear it's from the PC's

You are correct in your assessment that you are catching the bar wrong in the PC. Take a look on Youtube for how it should be done, for example here or here: https://www.youtube.com/watch?v=mPsxlNjv7Aw or https://www.youtube.com/watch?v=wIB_X2N6020

You want to catch the bar on the shoulders, with your elbows pointing forward / up. What you are doing now is catching the bar in your hands with your elbows down, and it appears as if you are sticking out your chest to catch the impact of the weight. This is wrong and will lead to (more serious) injuries sooner rather than later.

Ok thanks. My wrist flexibility sucks and my forearms are very long but I'll try to do that when I power clean on Saturday.

11/10

Squat
WU
3x5x225

WS1: https://www.youtube.com/watch?v=LXo9U4Xb7hc
WS2: https://www.youtube.com/watch?v=02ruGqX6Bfo
WS3: https://www.youtube.com/watch?v=rlq2S7mNmDI

These went pretty good. I'd forgotten to adjust the safeties and they were a bit high, on the second set I bumped one of them and it threw me a bit

WU
OHP
3x5x100

WS1: https://www.youtube.com/watch?v=sehZGwgamjk
WS2: https://www.youtube.com/watch?v=N08q-jzA-wg
WS3: Too crowded

These went fine. Last rep felt a little heavy sometimes and I think I could get more out of the hip bounce.

DL
WU
3x5x315

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

This went ok. Would like to get that little bump in my lower back straightened out.

11/12

Felt really weak today, not sure why I've been eating a decent amount and slept well last night.

Squat
WU
3x5x230

WS1: https://www.youtube.com/watch?v=v-eaAFowO7Q&t=1s
WS2: https://www.youtube.com/watch?v=YwpL40RZRq0
WS3: https://www.youtube.com/watch?v=g65SRp_W0Mw&t=1s

These felt way heavier than Thursday's set. First set it looks like I was a bit high (although keep in mind the camera is tilted, those safeties are parallel to the ground). Tried to remedy this on the subsequent sets. Definitely had some lower back rounding. On the last set I thought seriously about quitting after the third rep but decided against it and ground out two more ugly reps. I guess that's something.

Bench
WU
3x5x175

WS1: https://www.youtube.com/watch?v=UMX7WTeYQko
WS2: https://www.youtube.com/watch?v=ZSHRen1UTkE
WS3: https://www.youtube.com/watch?v=twN0Ib0qYjk

These went good. Not a whole lot to see here I don't think. Going to try and do two more 5lb jumps before switching to 2.5 lb jumps.

Chin-up
3x5xbw
Forgot to mention these on my writeup for 11/08 but I did 5,5,4 then. Was glad to get 5 all across this time.

Power Clean:
Practice Vid 1: https://www.youtube.com/watch?v=NUVyXvTuxDM&t=3s
Practice Vid 2: https://www.youtube.com/watch?v=3Rm6RSPKy-Y

Did warm-up and tried to work on getting it onto my sholders/fingertips at lowish (75-95lbs) weight. Had a hard time with it as I'm not very flexibile and my forearms are very long. Even in doing this at low weight my elbow and shoulder started hurting again so I stopped.

My plan as of now is to stop doing these for a week or so to let the elbow and sholder heal, cause there's definitely some nagging pain in there even as I write this. I'm going to try and do a stretch detailed in SS (Don't have it with me so can't look up the page, but it involves getting rack position in one arm against a bar that is fixed in the rack) to improve flexibility, and then attempt the power clean again really trying to catch it correctly. Hopefully that works as I like doing the exercise and seeing it go up, but it's not worth screwing up my joints. The book says some people won't be able to get it even with a "lifetime of stretching" if there forearms are too long, and should power snatch instead, hopefully that's not me.

It seems you lose the bar way forward out of the hole on every rep. That's probably why it feels so hard. Try to work on that straight bar path.

Ok yeah, it seems like it happens because I can shoot my hips up but my back can't keep pace quite and then I lean forward. I'll try to work on that.

On an unrelated note I saw a guy who was probably at least 65 years old benching 375 when I left the gym. I think he was still warming up too

Sup doods, been lazy about logging but thankfully not about lifting

11/14

Squat
WU
3x5x235

WS1: https://www.youtube.com/watch?v=4yt0mDyADvY
WS2: https://www.youtube.com/watch?v=xaNGj0BbYY0&t=1s
WS3: https://www.youtube.com/watch?v=CMXoTQ-WD6g

These went ok. For some reason I always look a little higher on film then I think I am. The first two sets definitely weren't quite as low as they should be but I think got it on the third. Still having trouble getting the chest to keep up with the body.

Press
2x5x102.5
1x3fx102.5

WS1: https://www.youtube.com/watch?v=9bz-ISoE0N4 (crappy angle)
WS2-3: Camera died

Not sure what I was doing here. Selected way too narrow a grip on the last set and payed for it.

11/15
Had to go to an appointment Monday and finish my workout Tuesday. Kind of sucked but not much I could do.

DL
WU
3x5x325

WS: https://www.youtube.com/watch?v=LD6sSbx5Wak&t=1s

This went pretty good I think. Still having some 'hips moving before the bar' but not nearly as bad as it used to be. Deadlift I think is my favorite lift.