Getting strong log

[PerpetualMotion]

Stop squatting so often. Just stick to your strengths. Be a designated DLer or something.

Also, is Nina your girlfriend or your massage therapist? If the former then I'm jealous. My girlfriend massages my traps for 5 seconds then cries her fingers hurt. If the latter then I'm jealous because I would love a I-hurt-so-bad-but-I-will-feel-so-good-later massage.

[joelash302]

Stop squatting so often. Just stick to your strengths. Be a designated DLer or something.

Also, is Nina your girlfriend or your massage therapist? If the former then I'm jealous. My girlfriend massages my traps for 5 seconds then cries her fingers hurt. If the latter then I'm jealous because I would love a I-hurt-so-bad-but-I-will-feel-so-good-later massage.

I see how it is. Try to mess up my chase. BRB attempting 225x3x10 and dying just to catch up.

Nina is the therapist (or just masseuse? I dunno what certs she has), Shannon is my fiance. Yea she's brutal, massage went well. After 3 months she's no longer focused solely on my IT bands right around the knee area. I'm constantly surprised at how much pain she can induce for being so thin.

[joelash302]

Yesterday -

Deadlift
195x5
235x5
285x3
330x3
385x3
425x6

OHP
65x5
85x5
100x3
115x3
130x3
145x5

Squat
145x10
185x10
205x10

Rows
185x3x8

Good day had by all.

[joelash302]

Squat
135x5
165x5
195x3
245x5
275x3
310x2

Got a vid, will update tomorrow. Looked good though.

Bench
145x10
155x10
160x10

Rows
160x3x10

Acc - some abs. Need to start getting trap's involved here soon but Mondays are tough timing wise with the kids.

[psychodiver9]

Workouts looking good. Keep it up

[joelash302]

Workouts looking good. Keep it up

Thanks man here's the vid. I think this looks a hell of a lot better than the beginning of the year -

[jdjprimer19]

Squats were deep and pretty. I see you breaking past your plateau.

[PerpetualMotion]

Look at this guy, deadlifting like a champion. Squats are deep. If it matters to you at all, Bret Contreras says that weak quads, weak thoracic extensors, and/or weak glutes causes the squat morning.

Rooney had a test for glutes (check out his T-Nation article) and I have the worst glutes on earth. Literally training them through activation exercises ATM.

[joelash302]

Squats were deep and pretty. I see you breaking past your plateau.

Yea it's coming fast now, I adjusted my squat a little again. I'm glad I questioned my squat style, it's been giving me a lot of boosts.

Look at this guy, deadlifting like a champion. Squats are deep. If it matters to you at all, Bret Contreras says that weak quads, weak thoracic extensors, and/or weak glutes causes the squat morning.

Rooney had a test for glutes (check out his T-Nation article) and I have the worst glutes on earth. Literally training them through activation exercises ATM.

Weak thoracic is definitely an issue, and you can see it on my deadlifts as well. I just haven't had enough time to put into accessories lately with the wedding coming up.

Last night went well -

Bench
115x5
140x5
165x3
210x5
235x3
265x2

Squats
145x10
185x10
205x10

Chins
Varied. Think I did 35 total among a bunch of little sets. Having trouble doing these in any respectable quantity off the fat bar.

I think I could have had 3 on 265 but I pulled back a little. I took a vid but reviewed it and realized I was benching in my underwear so I figured you guys didn't want to see my balls hanging out. I am going to be buying that new bar in November when I have the discretionary funds again (we put ourselves on a tight budget to get the wedding paid off asap and I am buying hunting gear right now). In the meantime, my climbing chalk is helping me keep grip enough on bench and straps on deads are doing their thing.

[TheRagingboxer]

Look at this guy, deadlifting like a champion. Squats are deep. If it matters to you at all, Bret Contreras says that weak quads, weak thoracic extensors, and/or weak glutes causes the squat morning.

Rooney had a test for glutes (check out his T-Nation article) and I have the worst glutes on earth. Literally training them through activation exercises ATM.

What accessories would bring this up?

[joelash302]

What accessories would bring this up?

Seated good mornings are great for it but they kind of suck to do lol.

[vinipitta]

Yea it's coming fast now, I adjusted my squat a little again. I'm glad I questioned my squat style, it's been giving me a lot of boosts.

Sorry to ask, I am sure you already adressed that here but what exactly did you change in your squat style?

Oh, Another question: Why are you doing squat x10? This is part of 5/3/1?

[joelash302]

Sorry to ask, I am sure you already adressed that here but what exactly did you change in your squat style?

Oh, Another question: Why are you doing squat x10? This is part of 5/3/1?

Feet turned out more and closer. So wider knees tighter feet. It's helping my rebound a LOT but I'm still having some difficulty with knee collapse, and this is not as torquey on my knee when it does happen so my knees are tracking a little better.

On the full body 5/3/1 you do squat 3x/week at deload for 3x5-10, so I should be doing 130/165/195. I'm just boosting them a little and doing the max prescribed.

[Andrew_S]

Squats look way, way better. Damn fine progress right there!

[vinipitta]

Feet turned out more and closer. So wider knees tighter feet. It's helping my rebound a LOT but I'm still having some difficulty with knee collapse, and this is not as torquey on my knee when it does happen so my knees are tracking a little better.

On the full body 5/3/1 you do squat 3x/week at deload for 3x5-10, so I should be doing 130/165/195. I'm just boosting them a little and doing the max prescribed.

I noticed that my squat is better in that way too. I am still dealing with hip flexor mobility/recovery and can't imagine squat x10 but I am still a weak ******* (70kg squat).

Do you have any video of OHP in your home gym?

[PerpetualMotion]

What accessories would bring this up?

Seated GMs like Joel mentioned. There's also GMs with a Safety Squat Bar, T-Bar Rows, Bent-over Rows, and Front Squats (if you do them right).

[TheRagingboxer]

Seated good mornings are great for it but they kind of suck to do lol.

[youtube]L_bMeu-ciT0[youtube]

Seated GMs like Joel mentioned. There's also GMs with a Safety Squat Bar, T-Bar Rows, Bent-over Rows, and Front Squats (if you do them right).

Well it looks like I need to throw these back in for my accessories. Lower back feels tight, tires the easiet on deads. When would it be best to put these in...Heavy Squat day, or Heavy deadlift day?

[JasonDB]

Heavy good mornings, heavy cheat rows, heavy rack pulls will sort your thorasic erectors.

[joelash302]

Deadlift
190x5
235x5
285x3
355x5
405x3
450x4

OHP
65x5
85x5
100x3
125x5
140x3
155x3

Squat
145x10
185x10
205x10

Rows
185x8
185x8
185x8

My new espresso grinder is awesome but I am super overcaffeinated right now (had 3 double espressos) and I feel like I'm about to crash hard. Deadlifts were worst form ever, I smashed my shin against the bed this morning and the bruise was perfectly in line with the bar path so I was fidgety on ever rep.

[joelash302]

No lifting update from yesterday (new microcycle, squat day). I've been sick since Friday and made it worse over the weekend during a 10 hour car ride scouting some hunting property. Since there was the option for a deload week, and in review of my journal I have not taken time off in quite a while, no lifting for another couple of days. Will smash next week with the fury of an angry god .

[jdjprimer19]

It appears your DL and OHP haven't fallen by the wayside. I'm ready to see some PR's son. I foresee you hitting 540 before I do.

[joelash302]

It appears your DL and OHP haven't fallen by the wayside. I'm ready to see some PR's son. I foresee you hitting 540 before I do.

Let's hope so. Week off killed my squat though -

Squat
135x5
165x5
200x3
215x5
250x5
285x4 (supposed to do 5)

Bench
145x10
155x10
165x10

Rows
175x10
175x10
175x10

Really came into this in a negative mind set, and still languishing with some dry coughing... now at 10 days of this. Who would have thought nearly 2 weeks of 0 activity, illness and undereating would hurt my strength?

Weekend was extremely long, traveled 12 hours straight on Friday and Sunday for a wedding up in VT. I already know I'm going to redo this 5's week so just going to aim for 6's in bench and deadlift coming up here.

[joelash302]

Yesterday-

Bench
115x5
140x5
165x3
185x5
215x5
240x5

Squat
155x10
195x10
215x10

Rows
185x10
185x10
185x10

Plus some accessory. Strength is slowly coming back, squats were extremely slow at the end still.