Friday:

Squat
5x250

Bench
5x187.5 PR

Deadlift
5x330

Meh.

u r strong

If you're having a hard time doing these hamstring stretches, using a yoga strap around your foot makes it a lot easier than gripping behind the leg. It helps prevent bending the leg too much, bouncing, or using your arms to "pull the leg."

Weight: 167.4

I am wasting away. I tried to stave this off with 750 cals of Hagen Dazs last night. Needless to say the going is slow. I need to up my eating. Possibly more bacon. Maybe more soda. Or milk. Or something.

Squat
5x5x222.5

I find my squats being most affected by my weight gain/loss. Oh well. They were kinda tough. Perhaps doing some DE work would help. I don't really know. I think I can keep grinding them out and get to 300. If not, I will cry lots, since its a pretty pathetically low goal.

Bench
5x5x170

Yawn.

Clean

6x3x170

Yawn.

Yea, as I've dropped some weight over the last few weeks, my squat has fallen, but my deadlift has soared. Weirdness.

Did some nimbly pimbly weights today. I have access to a Rower at ****ty hours. Hrm.

Weight: 167.0

Squats: 5x252.5

I ended up pulling down really hard on the last rep. I think I get slack in the bottom of my squats due to a variety of reasons. I'm blaming hip mobility first. Oh well. **** is gay. I should cheat and just cinch down some knee wraps and squat 300 and call it a day and retire.

Bench: 5x190 PR

lols. I'll go up 5 next week.

DL: 5x330

I think my spine is going to explode.

I felt generally terrible. My diet has sucked. Slipping back into "lol lets not eat today" habits. I'm going to rectify this though. I'm going to eat a pound of ground beef, ~500 cals of bread, like 200 cals of mayo, and enough booze to drown a small army. This should put me back on track for the day (lol 4 slices bacon 2 eggs and a small cranberry juice).

Though I really need more accountability with my diet. In other news I did some rowing. Feel free to link materials about how to row good and do other things good too. Coming in late Jan (hopefully?) "Thremp does Crossfit and uh... Cortisol control programming"

what kind of rowing? are you referring to type of lifts or more towards rowing like in a boat

Like on a Concept 2 rower.

technique'y things on youtube:

http://www.youtube.com/watch?v=UXnKyJdA01w

http://www.youtube.com/watch?v=eqVmMd7FdAA

i didnt watch through the second one as the guys voice was a little GHEY imo but im sure its reasonable

rowers are obv super anal about technique both on the water and on the concept2 machines much like people get about form for squats, DL. as long as you aren't killing yourself pulling on the machine you aren't going to get injured while you work on form, but doing it correctly feels better and results in better "scores" on the machine

Thanks for the links.

Squat
5x5x225

These felt shockingly good. Perhaps my form is improving. Who knows.

Bench
5x5x172.5

These felt surprisingly bad. I decided to gain a rather large unknown-cause bruise on my right tricep. Its been there for a week or so. At this point I suppose it should be referred to as a "contusion" but that just sounds like I'm trying to church it up.

Clean
6x3x172.5

I hurt my left lat, but got em' done. Whatev.

Nice cleans.

Contusion=tinea versicolor?

I got tendinitis in the elbows after months (probably because of the same boneheaded crap that precipitated it the last time). Bench is gonna suck today.

No, my tinea is on my forearms. This bruise is a legit bruise. More decrepit doctor and old people who smell like death on Wed. Maybe I'll get some weird topical stuff.

I did the same Wed/Recovery as last week with some OH Farmers Walks. It was fun.

I did some curls. I did 5x40 with my right. Apparently not doing curls makes you better at curls. Weird.

I did some squat thinking earlier. I think my lack of flexibility and "butt wink" are robbing me of some power in the bottom of my squat. Sadly, I think my efforts to "let my squat fix itself" have been less than fruitful (though a valid attempt for most people and typically successful). Also the lack of a skillful coach has probably reinforced some straight up AIDs-tastic motor patterns.

http://strengthmill.net/forum/showpo...58&postcount=2

Here Rip talks about keeping hamstring tightness, which I sometimes neglect to do. I focused more on this Monday and had a better squat session. Given my relatively new focus on mobility (which is still loltastic). I think I can resolve the majority of these issues pretty quickly.

In other news, I may CFT on Friday to see how my squat/deadlift are going as I want to hit my 2/2/3/4 goals rather quickly so I can attempt to diet/do crossfit in Jan-March. So when I ridicule it, I can say things like "I blah blah blah..." which may not make my criticisms any better (The ones of form issues, programming on main site, etc are valid regardless of whether I do it), but it may actually help my cardio and give me some experience with the whole issue of balancing form/fatigue which I can come to on my own.

Lately I've been working on the samson stretch (hip flexors and overhead stability), rippetoes elbow-knees-out drill, cressey's* grab-toe-deep-sit and the dynamic-stretch squats, for me and my new training buddy who I'd rather have learn correctly from the beginning than have to unlearn motor patterns after he gets stronger.

* I have no idea if these are cressey's but they're from MM.

2nd video his arms bend too early and he pulls a bit too much with his back. basically not enough legs and there is no excuse for that since he's just pulling steady state.

he's also fat...:/

http://www.youtube.com/watch?v=JbuESIPFfz4

Squats
5x255

Almost died last rep. No real recollection of what happened. Except it didn't go well, but ended well. Like a car chase where no one died.

Bench
5x195 PR

Deadlift
5x332.5

I have ******o kyphosis. I don't think my lower back is rounding. My hips are forward and locked and my upper back is just all rolled up. Rack pulls... one day.

haha, yeah I sometimes complete a rep and I'm like, wtf just happened. It was involuntary muscle contractions keeping me alive.

First day "back". As I'm doing the texas method and I can't start a midweek cycle, I did 5x20 KB Swings 1 pood. And ~20 min of the MM video that consisted of the walking stuff. Some stuff I can do easily, so stuff I'm the suck at. Whatev. Std.

I'm very sore today. I'd probably be very sore just from the copious drinking, but the workout put it over the top.

In other news, I looked at the numbers from online calcs for my Squat/DL and it appears I'm in the ballpark of hitting my goals, despite my constant fears that my squat just eats dicks. Though it kinda does. I need some lol coaching. Whatev. I'll probably do a CFT a week after I work up to my previous weights and then do some lol Crossfitaments.

Back to SS. I probably should buy the book for exercise descriptions. Maybe soon. One of the side benefits of sports betting is that the more you lose, the less work you have to do. I've lost much recently, ergo I don't have too much to do. ++

Squat
3x5x185

I'm trying to do a more SS-esque squat. Trying to get a bit wider and going down and getting the bar position into a more low bar stance. I could never get it comfortable, but I'm not terribly worried with these weights.

Bench
3x5x155

Deadlift
5x315

Didn't put back in extension in last rep. oops?

oops indeed.

Do you feel comfortable performing a high bar squat or front squat?

Yes. Before you offer some contorted issue about back angles. Review your 10th grade geometry book and get a sheet of graph paper if necessary.

Haha SS ftw, the entire forum is on it.