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Just do variations of back squats. I like to do below-parallel squats with a 4 second pause in the hole; allows for less weight than a standard parallel squat, but it requires a lot of...

1/4/13

Stiff-leg Dead:
275x5/295x3

Snatch-grip dead:
275x3/285x3x2

Pause Squat OTM:
280x3x5min

1/3/13

Foam rolled for 10 min
Ran for 15 min

Running is getting easier. After 5 min or so I start to feel like I can keep going as long as I want. I usually finish with a sprint; I recover...

get a video at less of an angle and with better lighting. it's really hard to tell how your form is from that.

this is a redox reaction(electron transfer)

1) AuNO3 + Ag(s) -> AgNO3 + Au(s): Gold is reduced and silver is oxidized spontaneously.

2) AgNO3 + Au(s) -> no reaction : The oxidation of gold and...

1/2/13

Floor press:
205x5/225x3/235x3/245x3/265x2 - hard..

Power Clean OTM:
190x3x5 min - catching these on my wrists too much

Overhead Squat:
135x10x3 - might increase weight next week

1/1/13

Foam rolled. Feel great.

Also watched Django Unchained for the second time in theaters today. Great movie if you have not seen it.

Do pendlay rows(which are really just barbell rows with good form). Rarely do I see anyone using good form on t-bar rows or "Yates" rows. And keep the chin-ups.

12/31

Front Squat
225x5/250x3/265x3/280x3/310x3 - PR

Bench OTM
240x3x5min - easier than 235 last week; all sets felt pretty good

Power Snatch
135x3x3/145x2 - heaviest I have gone, sadly;...

...

Extremely good.

Talk about this movie.

12/29

I stretched today..for 10 min or so. I do that on Saturdays.

If anyone is actually reading this and is interested in synthetic biology(genomic engineering and the like), a book...

12/27

Foam rolling
6 burpees on the minute for 15 minutes with jogging in between

12/28

Sumo Deadlift:
275x5/295x3/305x3/315x3/335x2 - 1 more rep than last week; taking it easy

My explanation would be that that is a drawing and not an actual person squatting. A footnote for that explanation would contain the other posts in this thread that state that certain squat styles...

You aren't going to expect a zero knee-travel squat from a raw lifter; but knees coming out over the toes is too much(especially considering this example where most of the knee travel is coming from...

Your walkout is pretty inefficient. Get under the bar, get tight, step one foot back, then the other. Never be loose with the weight on your back, and try to avoid walking with it as much as...

Yes, you can add in some stuff. Just realize that you are already doing heavy, low rep, compound movements at near maximal weights. Your assistance work should be just that: assistance work. Don't...

12/26

Floor Press:
205x5/225x3/235x3/245x3/260x3 - last was a grinder

Power clean on the minute:
185x3x5 min - getting slightly hard; still room for more weight though

Overhead squat:...

12/25

More foam rolling. Legs are a little sore in a good way. Everything else feels pretty good. I am actually excited about training these days. I was doing madcows for months and made good...