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close grip 2 board press 295 for 2 sets of 4
over head dumbbell 2x10 50's
more shoulder work
dips


this was tough but I still could go up a few lbs for a set of 4. These are pretty much...

I waited a year, and now I wish I did it sooner

those reps were paused too, dear god!

squats
410x3 445x3 (pr for 3 reps)
365 for 4 sets of 3 2 minute rest
oly paused squats with 310
ham work

kinda felt a sharp pain in my knee during my accessory work. Dont think its...

Bench
paused 265x2, 305x2 (this went up real good!)
bench explosive 6 sets of 3 255lbs 2 min rest
wide grip paused, db bench 2x12 with 95's paused

more random stuff.

this was one of my...

I go to anything "down ne ocean hon"

in for never seeing the word mang again used in any conversation

AbiMzWy4pqg

deadlift day
deads 455x2 500x2 (rep pr for doubles) should have done this a while back, hurt my pec on second rep half way up. No bruising hopefully just a tweek.
skipped speed...

I have been competing longer than you, you will get there. At your weight 435 is pretty good. Took me 2 years to get this far and 70lbs

2 board close grip 2x4 285lbs
db overheads 2x10 45's ...

I will echo keeping the chest high and head back instead of down. I dive bomb my squats too, I dont think its too big of deal if you can control the weight and keep technique.

squats

405x3 435x3 PR for 3 reps. Last one was a bit of a grind but I need that. Next up are doubles. I wanna double my competition max

more squats 5 sets of 3 350lbs
oly paused squats 2x4...

I will echo the others it takes time. Just make it a routine to do mobility exercises once a day and lift hard for a long time and eat good foods. For a thinker like you simplicity and routine are...

actually I just saw your box squat video. Dude you just need to get some muscle on you. I dont know much about SS but I dont think box squatting is in it. I could be wrong. Follow the program as...

Youtube is a great thing. Look up all the so you think you can squat/ bench or any of the Rippetoe instruction videos. You seem like you are an over thinker, rather than a doer.

You need...

It all depends on what your program is but after your regular bench work for example

bench press 2-3 sets of 2-5 or whatever you follow
then dead bench 5-8 sets of 1 with 45 sec to 1 min break

Its a great lift for starting strength (strength it takes to move a "dead" weight) Best used for multiple singles with relatively short rest.

I have used it for a year now with no "popped pecs"....

paused bench 260x2 295x2 rpe 9
bench 2 min break 245x3 for 6 sets
illegal wides
db bench paused 100's 2x8
pull aparts, db shrugs, band push downs x100, flys, abs, biceps


good day today....

I wont be trying out for swat, but good luck to you I hear its tough

deloaded deads nothing special this week

How bout trying this, create habits of good muscle building meals, like steak and sweet potato etc... To get to your weight im sure you are eating some **** meals everyday if you replace 2 good meals...

your also extremely light for your height which could be why your bench is stalled but either way post vids and we will help