6/13
Climbed for 2 hrs. Did no rest every 0-1 and 2-3. Was drenched. Hopped on all the 4-5 keeping rest to a min. Guess it was about 40 problem. Sent 1 more new 6-7. I should do higher pace like this more often. I guess I always end up wanting to leave plenty in the tank to project **** every session. Which is a mistake I think.

Lifted later in the night. Was pretty tired and it was hard.
Bench 7x3 175
OHP 5x5, rpe 8
BB rows 3x8
T ext ss flys 3x10
Skipped chins was exhausted.

Headed to telluride Colorado for a bachelor party. Should be fun, gonna keep drinking as little as they'll let me get away with and will try lift some. I've pretty much completely stopped drinking. Brought my climbing shoes just in case there's a chance to get on some ****.


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Back from trip. Got a uh, procedure tomorrow, you know the one where they stick something up your arse and look for cancer etc. So no eating today. Sorry TMI. Sucks.

Managed to get one workout in on the bachelor trip. Was overall quite tame for this group of guys. Telluride was amazing. Prettiest place I've ever seen. The festival and bands were also really good, even though bluegrass isn't my favorite genre.

6/18/17
Since I've got a string of bull**** coming up that's going to mess with my lifting I decided to work up to some heavy weights. I wasn't going to max but decided to in the moment.

DL, 405x2, 445x0 (close miss, I was losing grip and the place had no chalk or even straps). I think this will go in better conditions--better diet, chalk, not doing a double at 405.)
SQ 5x2x275, 315x1 (was my first 3 plate SQ. Wasn't quick and was already a bit tired from the earlier sets. I think I should be good for another 15-20lbs in better conditions.

Not sure if anyone cares but..
Bachelor with band autographs lol

Made a tough pass on this hat at the gas station



100+ elk in Telluride


Custom made beer as a gift for the bachelor

Passed on the hat??? Boooo

Looks like a great trip otherwise!

+1

Congrats on the three plate squat btw - you beat me by a week or so (maybe - I'm scheduled to go for mine next Tuesday).

Re: the scope, I hope it went well. I just got mine done a few weeks back (second time - family history) and it came back clean.

Eat all the food after you're done and back home!

Congrats on the V7. Indoor counts. Outdoor is for hippies man

Everything healthwise came back good. I've an unrelated surgery on the 11th. Will mess up lifting for 10 days or so. After that ready to get on a surplus and make some gains.

Bench
6x2x185
135x5 225x4 315x1 375x1 405x1 445x1
Rows 5xRPE8x185
Flys ss Curls

Can anyone identify what my weak point was in the 445 vs 405? Getting the weight back then extending my knees to finish, was weird. Any other form comments appreciated, not sure what I think watching even the first one in slowmo. I do think I should slow down a bit and make sure setup is real tight. Was the first time wearing a belt, someone left it . I should get one.

You're starting to pull with a rounded lumbar. The bar is too far away from you when it reaches the knees, at which point you kind of push your knees forward and hitch. You're actually re-bending your knees slightly when the bar passes them on 445.

IMO it looks like the glutes aren't doing their job.

405 was nowhere near as bad as 445

+1 to all of that

OK thanks, I worked on some setup stuff today with a few singles at 315 that felt better/tighter. 445 ^ looked horrible agree. I think I tend to rush setting up.


Bench 5x5x165
CG Bench 5x5x135
DB press 4x10
weighted chins 4x45
rows 4x6x195

SQ 5x5x255
Sumo 5x5x275
Leg EXT ss Curls
Curl variation

Gonna bookmark/post this here. My buddy in the gym said he was noticing it on me during sumos today without me mentioning it or bringing it up.

6/28

climbed

6/29

bench 5x5x175
OHP 5x5x95
4 sets rows 145x10 ss T.EXT 10s
BW chins 12,10,8 ss cable flys

6/30
BW: 177

Had some bad doms from the other squat day since it'd been a minute for working sets like that so I went in to do some lighter squats and quit/climb instead if I wasnt feeling it. Didnt feel it and lower back was a bit cranky too.

SQ 3x7x225
curls 3x

7/1
climbed

7/3

bench 5x8x155
rows 4x6x185
DB flys 4x10x30
chins 4x4x45
Db press 4x10x35 ss T.EXT 4x10

Really focused on contracting the pecs especially during flys and had a great pump in them after this workout which I don't often think I get.


Addressing the issue above with rounding lower back ^... I think it's weak glutes (or bad activation?). Thinking I'll add something like paused DLs and another hinge to target them.

7/4
SQ 4x5x260
RDL 4x8x245 ss db curls
Leg EXT ss cable curls

squats were a bit heavier than i'd hoped. replacing sumo with RDL and looking for another hip hinge to add too.

I recently started hip thrusting again and they feel amazing for the gloots. Try them out?

rAv,

I've done a few of them before. Will consider adding them back in, ty.

---------

In the DL setup I seem to have been missing raising my chest up to get my back (lower back) tight. I felt the difference in lower back tightness for the first time today while messing with setup. I had 145 on the bar for rows and was just working on setup and when I'd get it right (I think) the bar would start lifting off the ground without even trying to start the pull. #4 Below, specifically. We'll see tomorrow and in the future if this makes a big difference, I hope it will. But yeah in general my DL setup process was **** and too much winging it to be consistent and good.


7/5
Climbed, got really close on 2 other 6/7s that I previously thought I couldn't do. Stuck a few moves that surprised me.

7/6

Bench 3x5x185 2x3x195. Felt stronger on bench than I have in a while.
Rows 4x8x145
OHP 3x5x97.5 3x117.5
Chins 13,11,8,6 ss Flys 4x8x25lb slow focused on pec contraction
BW dips 10,8,6

Tough/good workout, was trashed by the end.

7/7
SQ 5x8x205
Curls 4x10x30
Lunges 4x10x40
Dealift set up stuff

Filmed some DL, lower back seemed to not round on many of them but on many of those my hips were too low. Also fooled around with it today and tried to set my hips higher...my lower back rounded.

7/10
Bench 5x4x190
rows 4x5x195
flys 4x10x30
PU 14, 12, 8
Inc DB 3x10x55 ss T EXT

7/11
SQ 4x3x275, wonkiest goddamn SQ rack, at a diff gym
DL 2x5x365
Lunges 4x10x40
Curls 4x10x30
Rubish raises 3x7x135

7/12 climbed, pretty well


So I filmed some more DL, when I get set up with my shins close (correct), and my hips high, my shoulders are too far forward and the bar moves forward when I lift it. Setting up with my shins close (correct) and my scapula in line with the bar (correct) there is simply nowhere for my hips to be except a bit lower.

7/13
Bench 5x9x155
Rows 4x8x155
OHP 4x5x100
Chins 4x4x45
Machine flys 3xRPE9.5x45
Dips, 10,8, gassed

Climbed a bit after sent a few cool ones with some big dynamic moves. Need to film more!

7/14
SQ 5x7x225, 315x1
DL blah blah
RDL 3x10x225
curls

Lower back rounded at 315lb DL despite getting my hips lower. Don't think I had issues at 225. To be it looks something to do with hamstrings. The options are tight hip flexors (creating anterior pelvic tilt--stretching hamstrings) or tight or weak hamstrings.

Wouldn't be surprised if they are just too weak to support a bigger DL. Idk. Going to keep investigating this and continue with RDL and prob block pulls or w/e until I can un**** this.

7/17
Bench 6x3x195
Rows 4x4x205
Flys 4x10x30
Chins 14, 10, 8
DB press 3x10x35 ss TREXT 3x10

Climbed about 45 min, sent a mini project

7/18
SQ 4x4x265, 225x8, 185x12
Leg Curl 3x10x85 Leg Ext 3x10x100
Hip thrusts 4x10x135 curls

7/19 climbed

7/20
Bench 5x8x165 felt strong
Rows 5x8x165
OHP 5x5x100
Flys 4x10x30
Chins 3x4x45
Dips bw 3x10

7/21-23 wedding and travel and crap. Got no sleep literally on 21st.

7/24
Sq 2x3x275, 3x3x285 felt decent
Hip thrust 4x10x13
RDL 3x10x275, initial lift off felt super good and tight wrt lower back although it's a light weight
GHR 10,10,10,8
Curls 4x10x30

Climbed for 1.5hr after. Felt pretty strong, resent several 6/7 almost got a new one I feel is pretty stout. Think I'm getting close to where I was pre weight gain.

7/25
Felt very tired and weak, had to really push thru what I was able to get done. 1/20 type days I guess.
Bench 2x2x200, 3x5x175
Sup grip rows 4x10x135
Flys 3x?x30
Dips 2x10xbw







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