Try underhand grip. It's awesome.

I thought about doing that! It might be in the cards in the future, we'll see. I'd prob want some safety bars for it, none of my benches have them, though I could pull one under the squat rack and do it.

Fingers crossed I can still sort it out.

11/15

SQ 5x9x255. Tough. Just sucking air by the end of them. Maybe I should add some GPP, with climbing I figured not needed. Low back was a little fussy but nbd. I may alter the programming for medium days in the future.

DB flat 85x 5,5,6,4

Chins NG bw+45x 4,5,5,5

BB bench 5x135, 5x155, 5x175. Was able to keep shoulder retracted, but it was fighting me at heavier. Medium grip width. Fingers crossed, lets see tomorrow.

11/16
No pain in front shoulder from benching yesterday. Hopeful.

Climbed outside. Went to Rock Town. He's a video of Standard Variation v5--awesome name and problem. There is Standard Deviation v6 on this boulder.

Nice, making it look easy!

11/17

OHP 135x3,3,3,4,5

DL 2x5x405. Got to use this dude's Rogue Ohio DL bar, it was nice. Was able to hook grip first set, wasn't fun but successful.

Leg Curl 4x8x140 ss T.EXT. 4x10x50

Lat raises 4x10x20lb

Worked on bench setup with bar. Idk what's gonna happen with it, but watching Dave Tate videos I realize how trash my form has been.




In this old video you can see how my shoulder comes out of retraction and is too high. Exacerbated by extending too much at the top. Chest is not up enough--poor shoulder retraction. Bar is in hands too much--wrist back--not in palms. Setup not driven into traps.


From the other day. It's better in some regards. I'll need a better setup process for consistency.

You're still pretty flat-backed. Next time try your exact same set up except farther back on the bench, then shove yourself down the bench with your hands using the uprights without moving your feet or butt.

You could stand to be a little farther back on the bench in general, especially for a self-unrack. When I feel like I got the unrack right, it's like I just barely nudged the bar to clear the j-hooks, then it slides into a lockout position that feels really stable, and the first rep feels "shorter." When I mess up the unrack, the first rep is always substantially harder than the subsequent reps.

Also, this looks like a CGBP. Is your pain worse with a wider grip?

Nice thats good to know if you get it right unracking is better, I've always had trouble unracking and staying tight.

No that grips not that narrow but I'll be trying wider. Prob pinky or ring finger on the ring. The grip ultimately didn't affect my pain so that's when it kind hit me it was something else I was doing.

11/18

Worked on some bench form

BN 165x5 185x7, 215x2 felt/feels good atm.
DB flat, 4x8x75
Chins 3x10

Climbed

No pain in the front of shoulder the day after. Woohoo. Something attached to my right collarbone was tight when I woke up but it stretched out and was no noticeable in a few minutes. Not worried about that. Lfg

11/20
SQ H (heavy day) 5x5x315 @rpe 7,8,9,9,9. First 2 sets were a surprising breeze. Was a little anxious about this as like a month or so ago I did 4,3,4,4 at like RPE 9.5

OHP M (medium day)
5x5x120

NG chins w, bw+70 x 3,3,2,2

Leg ext 3x8-12 emom, sick pump.

🤙

11/21 climbed outside
11/22
BN 4x5x190. I think that's actually a pr lol. Gotta really continue to pay attn to shoulder retraction if I don't it comes up. Also there really is a subtle but noticeable difference in the ROM/difficulty of the rep when chest is up and shoulder fully down/back.
SQ 3x6x295. Was kind hard and hit a wall so just left it at 3 sets.
Rows sup 4x10x155
Machine pulls 4x ss T.Ext 4x
Flys 3x

Nice job. Not surprising that you're pring the bench when you're addressing form. A subtle immediate difference from changing one thing about your form is actually huge because you're probably not used to the changes yet, so you'll get better at them and probably continue hitting PRs.

11/23
Shoulder is good on all fronts.
Mid back is sore and fatigued. Didn't have a strong workout today.
OHP 145x2, 3,3,2x135.
DL 1x405, 2x425.
**** barely moved.
Chin bw sup 10,9,7

11/24
Climbed a bit outside
11/25
Bench 4x3x205 5x185 It might have been heavier we weighed one plate at 48.8lbs lol. Not a fan of the gym by my parents place.
T.EXT 4x10 DB curls 4x10

SQ 3x3x315

11/27
Bw: 188.8
SQ 4x4x325, moved nicely. I've found I've been able to go narrower foot distance wise but in doing so makes me use mid back more and lose some drive. Perhaps it's because it makes bar path a little forward. Inch or 2 is significant.
OHP 135x4,4,4,5
Machine pulls 4x ss cable flys 4x
GHR bw+15 3x ss Leg EXT 3x

Thinking more about that other gym we weight 2 45s at 46 and 48.8, and a stack of plates saying 32.5 at 33.8. The DL could have been 445, SQ like 325-330, OHP like 140-145, Bench like 210-215. Was also suspicious about the bar weight. Oh well makes me feel better about how they went.

11/28

Climbed.
Big day for me. Sent 2 v7s outside, which I have never sent that grade before. I wasn't even planning on getting on them and I didn't think they had much shot prior to the weight cut coming up. The first one I experienced a new level of try hard and I think sending that boosted confidence. Had the beta dialed but ended up cutting feet twice towards the end which were silly errors but still sent it! My buddy had some great beta ideas, one concept/technique that'd never crossed my mind, so I owe some thanks to him. Stoked!

The first video is in this tight corridor so it's a bit hard to see, 2nd is better.

Audition for the next spiderman reboot

old school classic

My buddy had some great beta ideas, one concept/technique that'd never crossed my mind, so I owe some thanks to him.

tell me more!

At about the :14 sec mark on Face in the Crowd, figuring out how to release my foot from that hole. Which involved twisting my hips towards the direction of that toe which helped fight the barn door and swing from it releasing. Not something I'd thought on. Also a slightly lower left hand helped this movement. You can see the difference here:




I learned another subtle thing on the 2nd problem while getting off the ground on Redhouse, which seemed so ****ing impossible until now. The left foot is heel-toe-cammed. I changed direction of my right toe from frontal to sideways (pushing against left foot) and reached way out on the undercling (which is not good btw) to generate as much pressure on the heel-toe as possible thus taking weight off to pull off the ground. It clicked the more pressure I can feel with my left toe the lighter my body is going to be pulling off.

11/29
BN 5x5x195 Had my grip too narrow I wrongly assumed the knurlings on the 2 bars were the same distance, this caused some instability and wasn't feeling my lats as engaged. Weight moved fine though whatever.

SQ 4x7x280. I think I will just SQ first in the future, benching kinda fatigued my mid/low back and back/lungs seems to be what gives first on SQ--quads were blasting.

NG Chins bw 10,10,10,9,4 (lol)

T.EXT 4x ss Bi Curls 4x

11/30
DL
5x415 (PR), 3x434, 2x450
OHP 5x3x140
Cable pulls 3x10x160
Some adductor machine lol 3x
Was tired after yesterday, went and gym climbed in the evening after lifting. Was gonna take day off but I wanted to climb outside tomorrow.

12/1
Climbed, new 5. Fatigues quick

12/2

BN 4x3x215 . Moved well, prob a 4th rep available on 1st set.

SQ 3x3x315

Cable flys 3x ss Lat raises 3x
BB curls 3x T.EXT 3x

12/4

SQ 345x3,3,3,4. Was pretty hard though. I've been wanting to hit 405 in 2 weeks, I don't think it's there atm, 395 most likely yes. Been saying I was gonna cut then run a hypertrophy block, after hitting that SQ #.

NG chins, 10,10,10,9

OHP 145x2, 150x2, 2x3x145

Cables flys emom 4x

Leg EXT emom 3x

12/5
Climbed
12/6
BN 5,5,5,5,7x200. This moved prob better than any recent set of 5. So happy that this is working and now progressing.

Sup Rows 5x8x175
T.EXT 4x

I loaded up to squat but after one set that wasn't feeling fast and I was running out of parking time decided to pass. Headed to climb outside now, some A+ conditions atm.

12/6

Sent "Heroin" v7 (posted a video earlier itt flailing it) tonight at stone fort/LRC. Top is about 15+ ft with slope and slab. Was a strugglefest but I wasn't falling and having to redo it. Repeated a stout v5 on that same boulder called "white trash", good one. GF came and sent this v3 called "these feel like your sisters." Has 2 slopers that look like tits, hence the name. She almost flahsed it, then flailed about 7x, then smoked it, I was proud.

these feel like your sisters;


white trash;