Ok thanks I may try that.

12/11

Came in today to do bench and power cleans. Did about 20 minutes of mobility stuff in between to try and improve front rack position.

Bench
WU
3x5x187.5

WS1: https://www.youtube.com/watch?v=X39whpOE3nM
WS2: https://www.youtube.com/watch?v=FpYqjwZ9u0U&t=3s
WS3: https://www.youtube.com/watch?v=VOueU2aOYRY

Pretty easy. Between worksets 1 and 2 I tried to do a set (would have been workset 2 I guess) but got a ****ty set-up two close to the hook and hit them on the way up on rep 2. Decided it didn't feel right and aborted.

Power cleans.
Various jump/catch reps at 75lbs (lowest I can go with equipment available).
Jump/Catch drill from this Alan Thrall Video

Practice1: https://www.youtube.com/watch?v=cREMyKfEdrY
Practice2: https://www.youtube.com/watch?v=wdD2cVUj9ls

Tried to focus on really driving elbows forward, but that's difficult for me to do with current flexibility. Phone decided to troll me during filming as it fell over once and had two films interrupted by phone calls (one an actual call, the second the same person pocket dialing me). My first rep, which was not filmed, I caught it pretty bad and immediately my elbow and shoulder started bothering me. It seems like whatever damage I sustained there hasn't fully healed.

As of right now I'm planning to temporarily replace PC's with either power snatches or barbell rows, at least until my elbow shoulder is unambiguously 100% and front squats have improved flexibility.

12/12

Kinda meh workout today. Mental intensity was lacking for some reason. On the plus side when I was doing squats an old guy complimented me on my depth, and the owner of the gym said I was getting stronger.

Squat
WU
3x5x225

WS1: https://www.youtube.com/watch?v=VTcxgT3XdeU
WS2-3: Camera didn't record

My camera's been not recording or stopping recordings seemingly randomly lately. First set was pretty sloppy, second and third sets were a lot better. As a side note I posted my last backsquat video's on the SS forums technique section. They told me to take a narrower stance, point my feet in a little more, and put the bar lower on my back, all of which I tried to do a little this time. They also said my back angle should be more horizontal and I should 'stay in my hips' longer. I sort of tried to do that on the first set here but went back to what I was doing on the last two.

OHP:
WU
2x5x112.5
1x4fx112.5

WS1: https://www.youtube.com/watch?v=wYcwM2rXmtQ
WS2: https://www.youtube.com/watch?v=tosN85JCgMM
WS3: https://www.youtube.com/watch?v=YlWMrjGEZFk

Frustrating to fail that last rep twice in a row. I think my shoulders and upper chest were a little taxed from benching heavy the day before. Should be able to get this one once I rest.

DL
WU
1x5fx335

WS: https://www.youtube.com/watch?v=Gh9l7l-OWms

Apparently these were so heavy I forgot how to count! Failed an attempted sixth rep that I thought at the time was my fifth. Form definitely suffered on latest reps. One issue I'm having with stance/grip width (and I realize this is hard to see in a side view shot) is that my knees want to push outward against my elbows and unlock them. And when I try to flex my triceps and force my arms locked it seems to mess up my knee travel a bit. Maybe I need to grip/stand wider? I will look into this.

There are some issues with your DL:

It looks like your hips are shooting up immediately after you initiate the pull and before the bar leaves the floor; this is leading to lumbar rounding. You're also not very tight before your pull, and it doesn't look like you're engaging your lats at all, which is why the bar seems to be out it in front of you a little.

It seems like you should at least consider a reset.

Yeah on review these are definitely pretty sloppy. I just did a reset and am somewhat reluctant to do another. I want to see if I can't fix some of this by just focusing better. Thanks

Word, stay safe. Pretty sure my last SI issue was the result of sloppy form on a heavy (for me) pull, and it knocked me out of commission for a few months. Just trying to help.

For OHP, I benefit from resting the bar on my chest and taking the time to breath up & get tight. Leading to a 2/2/1 reps (with the breath breaks like 2 secs). Might help, for me at least OHP is the lift where I have the focus the most to not be nonchalant since the weight is so light (until you try to lift it )

Ok thanks both of y'all, I'll try those.

12/15

Squats
WU
3x5x230

WS1: Camera malfunction
WS2: https://www.youtube.com/watch?v=0s5mgr-CThI
WS3: https://www.youtube.com/watch?v=ITNiTmB-06s

These went alright. This squat cage doesn't allow for as good as angles. Sorry for the crappy camera work. Trying to work on eye gaze, depth a little inconsistent since I'm not looking at the mirror. Rack position felt good.

Bench
WU
1x5x190
1x4x185
1x4fx185

WS1: Forgot to film
WS2: https://www.youtube.com/watch?v=KECpHHch9lI
WS3: https://www.youtube.com/watch?v=sKD0rbhNQ1Q

Last rep of the first set was probably the slowest rep I've ever completed on bench. Decided to go down in weight rather than definitely fail for my last two sets. I'm a lot weaker on my left side than my right and that's the limiting factor atm. Also I had to use the ****ty bench today since the good one was taken, and I realized the bench itself can rotate a little relative to the hooks, which I think is not good.

Chin-Ups: 7, 7, 5 @bw

I need to eat more I think. I shouldn't be struggling with these upper body lifts as much as I am I don't think.

12/17
My dad was in town this weekend. Brought him to the gym. Didn't film anything.

Front Squat
WU
1x5x135
2x5x145

Did the cross arm grip because I haven't had time to do any mobility work on my clean grip, nor buy lifting straps. Worked fine, except on the last set the bar started to slide lose on one arms and pinched down on the muscle belly of what I think are the delts. Did not feel good. Went up in weight after first set since it felt reasonably easy.

OHP:
WU
1x3fx115
2x5x105

Tried to go up to 115. Will go back to 112.5 next time and get a full 3x5.

Chins
7,6

Pressed for time since we had plans so I just did chins.

Just took off my shirt to discover this lovey bruise from the above:

I have no idea how people can front squat remotely heavy with the crossed-arms rack. I felt as if I'd dump it during any hard set.

12/19
Camera died after squats today

Squat
WU
3x5x235

WS2: https://www.youtube.com/watch?v=xlQkoTCdTGg
WS3: https://www.youtube.com/watch?v=5lq0nk4-otU

While I was warming up the guy next to me suggested I use a belt. I decided I'd try that to see how it went. It felt very uncomfortable and pinched my skin alot. I've enclosed some pics at the bottom of what that looked like after. That said I think it helped me brace a little. He said that I was doing an exaggerated hyperextension at the top of each rep and then wasn't able to hold that and it was causing me problems. And that my torso was too vertical. Anyway, these went pretty well I think.

Bench
WU
1x2fx190
1x4fx180
2x5x165

I ended up working with this guy for the rest of the day. He had me do the SS style bench (feet flat on the ground, closer grip, reduced arching) instead of the SYTYCB style benching I was doing before. This was really hard and I ended up going down 25 lbs to be able to do it. Not sure if I'll stick with it or not, I understand their argument about ROM but I also like pushing more weight.

Deadlift
WU
1x5x335

Decided to redo this weight to try and nail down form. The guy coaching me had me reset completely between reps 2-3, 3-4, 4-5 because he said I put the bar down ahead of mid foot. On the whole I think my form was pretty good. It felt a lot harder getting the bar up my shins but once I did finishing the rep and locking out was easy.

Pics of my stomach post belt:



Is that normal?

12/21

Squats
WU
3x5x240

WS1: https://www.youtube.com/watch?v=ni1FmaWb6FE
WS2: https://www.youtube.com/watch?v=DFyRAMZIf6k
WS3: https://www.youtube.com/watch?v=3pievRSeG18

Felt pretty easy, looked good to my eyes. Wore the belt a little higher and it seemed to chafe less.

Press:
WU
3x5x112.5

Felt good to get this set. Still feeling pretty difficult.

WS1: https://www.youtube.com/watch?v=WXTkEcV9Xjo
WS2: https://www.youtube.com/watch?v=wKzClO7iIRY
WS3: Forgot to upload

Chins
7,7,6 @ bw

Close to get sets across. Next time.

First post-belt pic seems to have you with a self-rolled cigarette which is a hilarious image

congrats on the consistency and progress man

Stop deadlifting immediately and reset to very low weight while working on form. Your form is terrible and you aren't doing anything good for your body by lifting like that. Your back is badly rounded from the very start of the lift, and the more weight you add lifting like that, the worse it will be for you long term.

Posting to sub and say congrats on the progress. Just read through your log and there's lots of improvement here. Good work over the past few months.

Hope you don't mind a few thoughts/suggestions. Keep in mind that I'm a novice - just full disclosure, so I'll mostly quote others. I think Aidan is spot on with the advice below, and a lot of the "careful not to hurt yourself" advice that you're getting here and in the gym is related to it:

Staying tight throughout the rep is crucial, especially for avoiding injury. I was going to recommend a belt before I read the post about your gym buddy. Not only because you're starting to get up there in weight, but I think wearing a belt is helpful for getting the feel of the proper valsalva maneuver. Maybe that's not the issue and you're doing it fine, but things just look loose for all of your lifts. In general, really try to stay tight and controlled on every rep for every lift.

Squats: You've really shown a ton of improvement here, great job. Colombo gave me the following advice and it helped me a lot. I think it's applicable for you too: Get tighter before you unrack. Really drive the bar into your back. Don't move your feet so much. Try to get your feet in position only using 2-3 steps. Here's a good video - https://www.youtube.com/watch?v=GtPN-ftmxG8

Press: It looks almost like you aren't properly using the rebound from the hip drive. You are pushing your hips forward, then holding that position to push the bar up. My understanding is that it should be sort of a quick forward motion and use the "rebound" to push the bar up. Maybe I'm wrong, but won't hurt you to look through this video: https://youtu.be/CnBmiBqp-AI

DL: I always struggle with deadlift form, but if people are advising you to deload and work on form, I'd listen. This is a lifetime game and right now you should still be in "form mastery" mode and not worry too much about the weight gains.

Hope some of that helps and stay motivated!

@kaby: thanks
@actionjeff: Yeah that last video of DL's was pretty bad. I think I can get it with better concentration (and I think I did so on the 17th) so I'll see how the next one goes and if it's still terrible I'll deload.
@poonz. Thanks, I think you're definitely right about the press. I don't really 'rebound' out like it says I should.

12/23

FS
WU
3x5x155

WS1: https://www.youtube.com/watch?v=2jG_7oy7SJY
WS2: https://www.youtube.com/watch?v=hDa5H51-y6E
WS3: https://www.youtube.com/watch?v=q84zN7nRdXM

Haven't done any mobility work on rack position so did crossed arms again. Tis uncomfortable and motivated me to work on that.

Bench
WU
1x5x190
1x4fx190
1x5x175
WS1: https://www.youtube.com/watch?v=DntXFtw6JDo
WS2: https://www.youtube.com/watch?v=ulY3FRJuFuM
WS3: Not filmed

Grinded out first set despite not being very tight. On second set I decided to get a spotter less because I was worried about failing and more to help with unrack/liftoff. Despite me doing the whole talk about not touching the bar unless it went back down, he grabbed it on the last rep while I was pushing through the sticking point. Disheartened I went back down to 175 for the last set.

Ran out of time so did no chins.

12/26

Went to a gym near my mom's house (home for the holidays). It was too crowded for me to film so I didn't.

Squat
WU
3x5x245

nice to pass where I was earlier. I did these unbelted since this gym didn't have belts available. Was thinking that it was good I wasn't filming. but after my last set the guy next to me, who was squatting 530, told me my form looked pretty good and I talked to him for a while.

OHP
2x4fx115
1x5x105

After the first set I thought I could get a second with better concentration. Couldn't quite. Frustrating,

barbell rows
WU
3x5x165

no idea if I did these right. We'll just assume the form was immaculate

12/29

Squats
WU
3x5x250

WS1: https://www.youtube.com/watch?v=Eq3N5ZKY5lo
WS2: https://www.youtube.com/watch?v=Fzukou3y3Kw
WS3: https://www.youtube.com/watch?v=ll3XLBrgfcU

Felt pretty easy

Bench Press:
WU
3x5x190

WS1: https://www.youtube.com/watch?v=UkLlaKnpzTA
WS2: https://www.youtube.com/watch?v=rauHbX2fs9c
WS3: Forgot to film

Grindy but good

Chins
7,5,2 @ bw

no chin-up WIM

Nice progress man! You got pretty strong in a couple of months and lifts are looking much better most notably squats.

Are you seeing any difference in the mirror?

Thanks

A little. Shirts definitely fit a little tighter around the heat and shoulders. Upper legs are definitely meatier too

The 'n' and 'b' keys have broken on my keyboard so I'm keeping descriptions short

Front Squat:
WU
1x2fx165
3x5x165

WS1: https://www.youtube.com/watch?v=PSdRoZaxLU4
WS2: https://www.youtube.com/watch?v=RPcd01AbaYs
WS3: Camera issues

Decided I'd try putting 2.5 lb plates beneath my feet. Worked ok but complicated walkout. On first aborted set I caught the plate on the little plate hooks they have on the side of the power rack, and it ripped out of my arms. Wanted to do clean grip, but not quite there yet.

OHP
WU
1x5x115
1x4x115
1x5x105

WS1: https://www.youtube.com/watch?v=q9-ISvoEbTU
WS2-3: Did not film to conserve phone juice for DLs

Excited to get 115 for 5, these felt good. Should get 3x5 next time

DL
WU
1x4fx345

WS: https://www.youtube.com/watch?v=Q1xhHUP13rw

I plan to use different shorts for DLing as these have a netting inside which feels very constrictive at bottom position. Frustrated to fail the last rep obviously. As far as form goes I think this is fine although I anticipate the commetariat will disagree. As of right now I'm feeling no lower back discomfort and plan to continue progressing DL (well once I get all the reps) unless that changes.

Concur on the progress, nice work. You've eclipsed me on all the big lifts in half the time.

Front squats, you should work on keeping your chest/elbows up, you'll see they're pointing at a near 45degree angle on some reps. I think a proper FS is really uncomfortable and it's easy for form to decay. I often see recommendations for 5 sets of three, instead. Maybe that would help.

Your back while deadlifting looks like mine does. That's very bad. It isn't set at alll. Unfortunately I don't have any advice to give besides making an extremely focused effort to get tight before you pull.

Also,



Go ahead and do what you want, it might work out. But I don't think anyone would disagree that a deload would be prudent. In my opinion you should try to get some volume in with (much) lighter weights. I don't think the form is going to fix itself with a high-intensity set of 5's 1.5 times a week.

Ok thanks. Regarding DL i guess I'm going to have to touch that particular stove. For front squats I'm hoping that'll improve with continued mobility work.

Worked out today with a friend, no videos.

Squat
WU
3x5x255

Went good. Friend suggested I narrow my stance which I did for set 2. Felt a little weaker but it was still doable.

bench
WU
2x5x192.5
1x4fx192.5

Pleasantly surprised to get the first two sets. Last set I could lock out right arm but not left. Kicked my leg out at end too. My friend said my legs were too far back.

Chin-Ups
4@bw

I got to get a new keyboard.

Did everything backwards today because squat racks were taken up.

barbell rows:
3x5x165

WS1: https://www.youtube.com/watch?v=Uxcq7rO78wk
WS2: https://www.youtube.com/watch?v=5g1PH4b8tis
WS3: https://www.youtube.com/watch?v=LKY9_VScW_I

Stayed at same weigh as I didn't feel confident in form. Filmed these, I should probably read SS and/or watch a youtue video before asking form questions

OHP
3x5x115

WS1: https://www.youtube.com/watch?v=-kxDM2c1BQU
WS2-3: Didn't film to conserve battery for squats.

Squats:
3x5x260

WS1: https://www.youtube.com/watch?v=UHe6gGtnDwc
WS2: https://www.youtube.com/watch?v=ft5KYziPam0
WS3: https://www.youtube.com/watch?v=Q-nnh-M3JKs (best angle)

Felt easy, in watching I think they're a hair high, which'd explain why. Hard to tell for sure from that angle.