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  1. #31
    Can't break what's broken Synthetickiller's Avatar
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    What's the recovery time between sets for this level of intensity?
    Finding that you just do a set, rest 30 sec, bang out another set or what?
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  2. #32
    barbell junkie thejosef's Avatar
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    Originally Posted by Synthetickiller View Post
    What's the recovery time between sets for this level of intensity?
    Finding that you just do a set, rest 30 sec, bang out another set or what?
    On Volume Day (5x5), I rest at 4-5 minutes b/w work sets on squats, and 3-4 minutes on all other work sets, depending on how tough they feel.
    On Recovery (Light) Day (3x5), I'll wait about 1-2 minutes b/w sets.. often setting up for the next movement (getting weights on another bar for power cleans, etc.)
    On Intensity Day (1x5), I usually rest 3-5 minutes after my one work set before beginning the next movement.

    That seems to be working well, but I'm curious if I'll have to rest more on volume squats in the future.
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  3. #33
    barbell junkie thejosef's Avatar
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    4.23.16 - Week 5 - Intensity Day
    Sat., 8:35pm

    [Color Code: PR = green, Failed Prescribed Set = red]
    __________________________________________

    Warmup:
    500m Row

    Squat:
    45 x 5
    95 x 5
    140 x 3
    205 x 2
    235 x 5

    -"Medium" effort. Felt good. Still working on stupid hip sway on heaviest weights. Looks fine on volume days, but comes back on the heavier sets.

    Bench Press:
    45 x 5
    95 x 5
    125 x 3
    160 x 2
    182.5 x 5

    -"Medium" effort. I love bench press. I will, finally, bench 225 this year.

    Deadlift:
    95 x 5
    140 x 3
    205 x 2
    240 x 5

    -"Medium" effort.. These felt strong for the first time in a while. Will move up 10 lbs. one more week. Note: I REALLY hate doing 5 reps on deadlift.. can't wait to move to 3 reps on Intensity day.

    Back Accessory Work:
    Barbell Rows 95 lbs., 3 sets x 8
    Dumbbell Row 50lb., 3 set x 10

    -Haven't done either of these in a while. I NEED HEAVIER DUMBBELLS. Lol. Powerblock U50s are all I have at the moment. Gotta quit buying other gym equipment and save up for a set of Ironmasters.

    Video:



    __________________________________________

    Comments:
    Overall, pretty good day. All three lifts felt good. Even added some bonus accessory stuff at the end. Lifts are getting harder, but I'm still not really grinding out any reps. PR weeks on all lifts will be coming very soon!

    BW:
    147.0 lbs.
    -Gained 2 lbs.. We had a Crawfish Boil at work yesterday.. I ate a LOT of crawfish. lol.
    Last edited by thejosef; 04-25-2016 at 01:17 PM.
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  4. #34
    You are my babydoll. JustBulk's Avatar
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    Good luck to your 225 bench this year!!
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  5. #35
    barbell junkie thejosef's Avatar
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    Originally Posted by JustBulk View Post
    Good luck to your 225 bench this year!!
    Thanks JustBulk! My personal best was 210 x 2 last year, so I'm pretty confident I'll hit 225 this year. Just gotta stay persistent and patient.. and it'll happen.
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  6. #36
    barbell junkie thejosef's Avatar
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    4.25.16 - Week 6 - Volume Day
    Mon., 5:45-6:45am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    80 x 5
    120 x 3
    160 x 2
    205 x 5
    205 x 5
    205 x 5
    205 x 5
    205 x 5


    -"Medium" effort. 5 minute rest between sets.. Rest times feels about right, any shorter and it might get ugly. Form looked decent here.. pretty consistent on all 5 sets. I'm really liking the new narrower grip I've started using.. keeps my back tighter. Lower back was still a bit sore from Deadlifts on Saturday night, so I belted up for squats (I usually try to just use the belt for Intensity Day). Also, the SBD knee sleeves are legit. I'm really surprised these squats didn't feel heavier. Think I might be getting stronger. Will move up volume squats 2.5 lbs. next week.

    Leg Accessory:
    50 Walking Lunges

    -These were easy today. Need to add more reps or add weight.

    Video:
    1st & 3rd sets shown.. Video'd 5th set too, but phone storage ran out



    __________________________________________

    Comments:
    I've GOT to stop hitting snooze!! It's killing my warmup and pre-squat walking lunges that I need to start incorporating. It starts tomorrow.. No. More. Snooze.

    I'm experimenting this week with changing my schedule a bit.. It will look something like:
    -Mon: Volume (5x5 @ 85% of Intensity day)- Squats
    -Tues: Volume (5x5)- Press or Bench / Power Clean or Power Snatch
    -Wed: Recovery Day- Frt Squat (3x3), Light Bench or Press, Light Clean or Snatch
    -Thurs: Recovery Day- Squat (light 3x5) and accessories (biceps, triceps, pull-ups, dips, core, etc.) ... or maybe an easy run instead of lifting.
    -Fri: Intensity Day (1x5)- Squat, Bench or Press, Deadlift

    I just prefer a 5 day schedule to keep my mornings consistent.
    Last edited by thejosef; 04-25-2016 at 01:18 PM.
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  7. #37
    barbell junkie thejosef's Avatar
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    4.26.16 - Week 6 - Volume Day (cont.)
    Tues., 6:00-6:50am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    25 air squats
    25 push ups

    Press:
    45 x 5
    55 x 5
    70 x 3
    85 x 2
    102.5 x 5
    102.5 x 5
    102.5 x 5
    102.5 x 5
    102.5 x 5

    (3 minute rest b/w sets)

    -RPE: 7. First set was heavy-ish.. the rest felt fine. Will continue moving up weight..

    Power Snatch:
    45 x 5
    65 x 5
    80 x 2
    80 x 2
    80 x 2
    80 x 2
    80 x 2
    80 x 2

    (1-2 min. rest b/w sets)

    -RPE: 6. These are starting to get challenging, but they got easier as the sets went on. Still taking it slow.. will continue moving weights up. Pretty sure I can throw up 105lbs right now, but not gonna rush it. I like my shoulders.

    Shoulder Accessories:
    10 reps- 35lb plate, front plate raises
    10 reps- 15lb ea., DB lateral raises
    80 steps- 45lb ea. hand, farmer carries
    10 reps- thick grip pull-ups

    -Ran out of time. Forearms were on fire after farmer carries. Good stuff.

    Video:
    1st & last sets shown on press and power snatches..



    __________________________________________

    Comments:
    Did better getting out of bed (no snoozing!), but I'm wasting too much time drinking my PWO and surfing bb.com. lol. Gotta get in the gym quicker to get more work in. Pretty happy overall.. Week 6 and no missed lifts or reps yet. Boom.

    Will probably start using RPE type scale for showing effort on lifts.. It just makes more sense than "hard" or "medium" to me..
    RPE:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training

    BW:
    147.2 lbs
    Last edited by thejosef; 04-26-2016 at 12:47 PM. Reason: added BW
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  8. #38
    barbell junkie thejosef's Avatar
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    So, I officially accepted a "Bench Press Challenge" from my buddy Synthetickiller.

    By the end of 2016, my new goal is to bench press 245. It's definitely gonna be a challenge to get there, but that's the point. My best bench press was a 210 x 2 last year, but I think I'm making good progress on Texas Method, and 182.5 x 5 (on week 5) was pretty easy last week.
    SK is shooting for 375, also by the end of 2016. He just lifted 325 x 2 (paused reps) last week.

    Let's do this!
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  9. #39
    barbell junkie thejosef's Avatar
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    4.27.16 - Week 6 - Recovery Day
    Wed., 8:10-9:10pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Frt Squat:
    45 x 5
    65 x 5
    95 x 3
    135 x 3
    165 x 3
    165 x 3
    165 x 3

    (4 minute rest b/w sets)

    -RPE: 7. Man these really show any "core" weakness. I need to up my lower back and ab work to stay solid on the frt squat ascents. I like doing these just to work the quads a little more than back squats. Will continue upping these 5lbs/week.

    Bench Press:
    45 x 5
    75 x 5
    105 x 2
    135 x 2
    155 x 5
    155 x 5
    155 x 5

    (3 min. rest b/w sets)

    -RPE: 6. Was scheduled to do 147.5 lbs work sets. That just seemed Too light. Upped to 155 and that felt fine for "easy" work.

    Power Clean:
    45 x 5
    65 x 5
    85 x 5
    105 x 3
    122.5 x 3
    122.5 x 3
    122.5 x 3

    (3 minute rest b/w sets)

    -RPE: 6. These were quite easy. Love my Eleiko bar for these.

    Video:
    No vids on Recovery day.. Kinda boring stuff.

    __________________________________________

    Comments:
    The TM excel spreadsheet I made works in 6 week cycles. I'll be adjusting a few items for the next 6 weeks. The recovery week bench press is just too light. I'll adjust up the percentages there. I'll probably do the same for the Recovery Press workout. I'm enjoying Texas Method and how you can easily adjust it to fit your needs..
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  10. #40
    Can't break what's broken Synthetickiller's Avatar
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    Originally Posted by thejosef View Post
    So, I officially accepted a "Bench Press Challenge" from my buddy Synthetickiller.

    By the end of 2016, my new goal is to bench press 245. It's definitely gonna be a challenge to get there, but that's the point. My best bench press was a 210 x 2 last year, but I think I'm making good progress on Texas Method, and 182.5 x 5 (on week 5) was pretty easy last week.
    SK is shooting for 375, also by the end of 2016. He just lifted 325 x 2 (paused reps) last week.

    Let's do this!
    I'll post this in my thread too.
    I have an all time PR of 352x1 (160kg), so it's not as if I'm expecting a 50 lb jump!
    245 should be cake. I won't be surprised if you hit your goal before I even attempt mine.
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  11. #41
    barbell junkie thejosef's Avatar
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    4.28.16 - Week 6 - Recovery Day (cont.)
    Thurs., 6:05-6:50am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    95 x 5
    135 x 3
    160 x 2
    185 x 5
    185 x 5
    185 x 5

    (pull-ups & dips b/w sets)

    -RPE: 6. Ehh.. Nothing to see here. Did this about 9 hours after front squatting last night.. Smart? Probably not so much.

    Accessories:
    Weighted Pull-ups (+20 lbs.)- 3 x 8
    Weighted Dips (+20 lbs.)- 3 x 10
    Ab Roll-Outs (kneeling)- 3 x 15
    Supermans (1 sec. hold)- 3 x 15

    -Will move pull-ups and dips to +25 lbs. next week.

    __________________________________________

    Comments:
    5 hours of sleep is no bueno. Tired yo. Tired. Might move Friday's Intensity morning workout to the evening so I can sleep in.. I really wanted to run this morning instead of lifting, but just couldn't get motivated to get out the house.

    I'm not really sure if this workout had any real benefit. I guess it was one of those "if you get under the bar, it's a win" type days.
    Last edited by thejosef; 04-28-2016 at 08:10 AM.
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  12. #42
    Can't break what's broken Synthetickiller's Avatar
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    Originally Posted by thejosef View Post

    Comments:
    5 hours of sleep is no bueno. Tired yo. Tired. Might move Friday's Intensity morning workout to the evening so I can sleep in.. I really wanted to run this morning instead of lifting, but just couldn't get motivated to get out the house.

    I'm not really sure if this workout had any real benefit. I guess it was one of those "if you get under the bar, it's a win" type days.
    I'm glad it wasn't just me.
    Something about the weather made me exhausted today. I wanted to take a long nap at 6:25pm, but fought against it & did my bench portion of the workout.
    I had the same mentality, get in, do what you can, get out. It's more of a mental win than anything.
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    DL: 500x1 (suit bottoms, no belt)
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  13. #43
    barbell junkie thejosef's Avatar
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    Originally Posted by Synthetickiller View Post
    I'm glad it wasn't just me.
    Something about the weather made me exhausted today. I wanted to take a long nap at 6:25pm, but fought against it & did my bench portion of the workout.
    I had the same mentality, get in, do what you can, get out. It's more of a mental win than anything.
    Yeah, it happens bud. Nice job getting the work in.
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  14. #44
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    4.29.16 - Week 6 - Intensity Day
    Fri., 8:45-9:45pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    500m Row

    Squat:
    45 x 5
    95 x 5
    140 x 3
    190 x 2
    240 x 5

    -RPE: 8. Not bad. Getting close to PR territory. Depth looks great.. need to move my video'ing down a bit.

    Press:
    45 x 5
    65 x 5
    80 x 3
    100 x 2
    120 x 5 *PR (5RM)

    -RPE: 7. Getting stronger here.. Dare I say, this felt easy..

    Deadlift:
    95 x 5
    155 x 3
    210 x 2
    250 x 5 *PR (5RM)

    -RPE: 8. This was heavy, but not terrible. Deadlift is, historically, my worst lift.. glad to be making progress. Previous best 5RM was with 247lbs in November of 2015, though this felt significantly better than that. I will probably move down to 5lbs/week and eventually move to 3 reps instead of 5. (I truly hate 5 rep maxes on Deadlift)

    Video:



    __________________________________________

    Comments:
    6 Weeks of Texas Method in the books with NO MISSED PRESCRIBED REPS! And my first legit TM PRs in week 6. That's cool. Weeks 7-12 won't be so easy, but I'm looking forward to the challenge. Struggling whether I should continue moving bench up in 2.5lbs increments or 5 pounds since you only have an intensity day every other week. 2.5lbs only equates to increasing 5lbs. per month.. Feels pretty slow, but I guess that's not a terrible thing.. Will ponder that over the weekend before re-doing my chart (my excel sheet works in 6 week cycles).

    BW:
    148.8 lbs
    -Whoa.. moving up!

    RPE Scale:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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    Can't break what's broken Synthetickiller's Avatar
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    So I'm watching your video and I have a few things to say.

    First, your OHP is mechanical. Looks good! I know you said it felt easy, but damn if it didn't look easy! Whatever you're doing, continue doing it!

    Now onto stuff no one likes to hear. I'll start w/ the squat.
    First: Setup: It looks like your'e just simply placing the bar on your back & trying to walk out. It looks loose. Get under, lock the bar in, squeeze the back & create a stable platform. That will help you walk the weight out. It should look mechanical. You're staying up right, so you clearly have the upper back strength.
    Second: Walkout. I count 7+ steps & shifting (can't see your feet, but you're moving around a lot). It's a waste of energy. Most people take 2 or 3 steps (I still don't know how people get in position with two, but I've seen it). I'm right footed & I usually go back on the left, put the right foot in the correct spot & preposition the left. I have less time under the bar & can dedicate more of it to squatting & not tiring out my back/core.
    Third: Breathing. This gets tricky. Get under the bar, and as you're tightening up, keep breathing & contracting your core to get it tight. Get all of the air out. Get tight & then you basically take a half breath. Walk out, exhale & take another half breath. The idea is to always stay tight. If you're doing more than double, you're really going to have to breath, so you just stop after the 2nd rep, get your breath the same way & continue. I've heard of Russians resetting each rep with a breath. It seems like you're breathing a lot before the lift & basically losing tightness. That's at least how it appears.
    Fourth: Hips. Maybe it's the angle, but it looks like they are shifting side to side each rep. If that's the case, work on adductor/abductor strength. Good mornings & GHRs are a good way to help too.
    Fifth: Knees. They seem to track in & out. All that I can say is do your best to force them out.

    A lot of this is just cueing & just getting used to bracing. It takes time to learn.

    Onto deadlifts.
    First: Hips. They are shooting up & you're getting bent forward. You'll notice your upper back round. It's not a problem at the weight you're using (you have no issues with control), but you can get injured doing this when going heavier. You'll also have issues pushing the hips through at the top when it gets heavier as well. It's like you're doing a good morning to lock out, instead of just shooting your hips forward to finish the movement. You might be stronger from the hips/upper back, but you have more time to develop everything & your strengths can change.
    Second: Rounding of the back. It's ok to round the upper a bit, but I'm seeing a little in the lower. I think it's just due to the high hip position. I'd just say it's a hip issue & not even to worry about it. It'll correct itself.

    Obviously, with all of this stuff, altering stance a hair, changing grip or just altering starting position or even breathing patterns can fix a lot of stuff without going crazy with every little cue.
    I'm not trying to bash on you at all. I just see some set up & form issues that should be corrected. I don't want to see anyone get hurt & I wanna see those lifts go through the roof!
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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    Originally Posted by Synthetickiller View Post
    So I'm watching your video and I have a few things to say.

    First, your OHP is mechanical. Looks good! I know you said it felt easy, but damn if it didn't look easy! Whatever you're doing, continue doing it!
    Thanks!

    Originally Posted by Synthetickiller View Post
    Now onto stuff no one likes to hear. I'll start w/ the squat.
    First: Setup: It looks like your'e just simply placing the bar on your back & trying to walk out. It looks loose. Get under, lock the bar in, squeeze the back & create a stable platform. That will help you walk the weight out. It should look mechanical. You're staying up right, so you clearly have the upper back strength.
    Second: Walkout. I count 7+ steps & shifting (can't see your feet, but you're moving around a lot). It's a waste of energy. Most people take 2 or 3 steps (I still don't know how people get in position with two, but I've seen it). I'm right footed & I usually go back on the left, put the right foot in the correct spot & preposition the left. I have less time under the bar & can dedicate more of it to squatting & not tiring out my back/core.
    Third: Breathing. This gets tricky. Get under the bar, and as you're tightening up, keep breathing & contracting your core to get it tight. Get all of the air out. Get tight & then you basically take a half breath. Walk out, exhale & take another half breath. The idea is to always stay tight. If you're doing more than double, you're really going to have to breath, so you just stop after the 2nd rep, get your breath the same way & continue. I've heard of Russians resetting each rep with a breath. It seems like you're breathing a lot before the lift & basically losing tightness. That's at least how it appears.
    Fourth: Hips. Maybe it's the angle, but it looks like they are shifting side to side each rep. If that's the case, work on adductor/abductor strength. Good mornings & GHRs are a good way to help too.
    Fifth: Knees. They seem to track in & out. All that I can say is do your best to force them out.

    A lot of this is just cueing & just getting used to bracing. It takes time to learn.
    Get out of my log!!! LOL. (j/k) Thanks a TON for all that detail!

    1-Yeah my setup needs work. I'll definitely start practicing getting my back tight. I just changed my grip on the bar to be more narrow with elbows under bar like 3 weeks ago (I like it a lot better), but I have not been focusing enough (at all) on back tightness.
    2-I allllmost re-racked & started my squat over once I noticed I was dancing around getting my feet set. Lol. I kinda said "F... it" and kept going. But it is definitely an issue. A touch of OCD makes me want to start with my feet in the "perfect" position every time, so when I'm doing heavier weights, it tends to amplify the problem. The monolift helps tremendously on this issue, but I feel it's harder to get setup properly with my bar when the bar is moving/floating. So you gotta pick your battles I guess.. And I kinda feel like the monolift is cheating. Lol.
    3-My breathing is terrible. That is something I want to focus on this cycle. What you wrote out made a TON of sense. I will try to incorporate staying tight the whole time. I usually get "somewhat" tight when I setup, but then kinda start over before my first rep. I see that it not a good idea now.
    4-Hips are definitely shifting on Intensity day. Not cool at all, in fact, I think it's a major issue that need fixing asap. I've had trouble figuring out the best ways to address it, so thanks for the adductor/abductor recommendation. Will look up a few assistance exercises that can hopefully help me there.
    5-Knees seems fine to me, i think if I can fix the hip issue, the knees would "look" better. I have "KNEES OUT" posted on my mirror in front of me, and I am getting better and better at this.
    (sorry for the too high angle on the video.. will try to lower it next time)

    All that being said, I know this is not an overnight fix. I will continue on with TM, but try to focus on the things you mentioned. I think I will dump front squat for the time being, and use Volume Day and Recovery Day to really nail down form. I agree pretty much everything you said, and knew most of them were issues, but sometimes it just takes someone calling you out to really start making an effort to fix.

    Originally Posted by Synthetickiller View Post
    Onto deadlifts.
    First: Hips. They are shooting up & you're getting bent forward. You'll notice your upper back round. It's not a problem at the weight you're using (you have no issues with control), but you can get injured doing this when going heavier. You'll also have issues pushing the hips through at the top when it gets heavier as well. It's like you're doing a good morning to lock out, instead of just shooting your hips forward to finish the movement. You might be stronger from the hips/upper back, but you have more time to develop everything & your strengths can change.
    Second: Rounding of the back. It's ok to round the upper a bit, but I'm seeing a little in the lower. I think it's just due to the high hip position. I'd just say it's a hip issue & not even to worry about it. It'll correct itself.
    -I didn't think these looked as terrible as squats, but I respect your opinion and will read up on deadlift form. At some point I read somewhere about starting with hips too low was an issue, so maybe I just went too far with that recommendation.. or maybe that was just bad advice at the time. Deadlift is my least favorite lift, so I definitely have not done enough reading/watching on form. So thanks for giving me some things to think about. Kinda bummed, b/c this is the strongest I've felt on deadlift.. but staying healthy is my #1 priority, so I will do what I can to make some changes.

    Originally Posted by Synthetickiller View Post
    Obviously, with all of this stuff, altering stance a hair, changing grip or just altering starting position or even breathing patterns can fix a lot of stuff without going crazy with every little cue.
    I'm not trying to bash on you at all. I just see some set up & form issues that should be corrected. I don't want to see anyone get hurt & I wanna see those lifts go through the roof!
    Sounds good to me!! My lower back has actually been sore for the first time in a while (from Deadlift) after my last two intensity days. I thought it was a "good sore" but maybe it's a "you're doing this wrong" kinda sore. Lol.
    Anyways, I appreciate the feedback. Kinda makes doing all these silly videos worth it
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    This is cheating on my part, but this is one of the better descriptions of how to squat: https://www.youtube.com/watch?v=DsXj2fQ4uow
    Here's a cheat for deadlift, as well: https://www.youtube.com/watch?v=xxFpHWEi6UE

    Lots of info there.
    There's a series called "so you think you can squat" on youtube. I prefer Ed's version, but that doesn't make it right or wrong.
    Here's a link (there's more than one video in this series): https://www.youtube.com/watch?v=2ME8gEN54Ao

    Both Matt Wenning & Ed Coan know what they are talking about. Just see what works best. These are two of the best squatters in the world, so I'd take to heart what they say.


    Another thing to considering is buying a hip circle (mark bell's little warm up gadget) to help warm up the hips & also to use to strengthen the abductors/adductors. They can never be too strong & we never use those kinda machines, even if we were using gyms. They aren't "manly," lol. I have used them in the past & they are great. Another option there is buying a pack of bands & using this for abductor/adductor work. They take up no room & aren't horribly expensive.
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    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
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    DL: 500x1 (suit bottoms, no belt)
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    5.1.16 - Week 7 - Squat Form Practice
    Sun., 12:30-1:00pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    95 x 5
    135 x 5
    135 x 5
    135 x 5


    -RPE: 6. Just some squat form practice today.. Tried to work on getting tight before receiving bar, exhaling and then inhaling a half breath on setup and then after each rep, taking 3 steps (only!) back, and minimizing hip sway and knees tracking in.. Some of this looked better, but there is much work to be done. It's also easier to do these things with 135 lbs. Will focus tomorrow on my Volume day (207.5 lbs 5x5) and see if I can continue to make some improvements.

    Video:
    Feel a little cheesy posting this lame vid.. but WTH.. it'll be nice for reference.
    Also, I experimented using and old P&S camera I had.. It has a wider angle (very cool) but the quality isn't as good as my phone (lame) and the process to upload to Youtube from P&S is more steps (ugh).



    __________________________________________

    Comments:
    I really want to nail my form down, so today was cool. I think the wider angle is helpful so I may continue using that crappy P&S camera for vids.
    Lower back felt fine when I started, but Friday soreness came back after I was done. Not sure if it's from deadlifts or squatting.. Hopefully it won't hurt my Volume Day squats tomorrow.


    Originally Posted by Synthetickiller View Post
    This is cheating on my part, but this is one of the better descriptions of how to squat: https://www.youtube.com/watch?v=DsXj2fQ4uow
    Here's a cheat for deadlift, as well: https://www.youtube.com/watch?v=xxFpHWEi6UE

    Lots of info there.
    There's a series called "so you think you can squat" on youtube. I prefer Ed's version, but that doesn't make it right or wrong.
    Here's a link (there's more than one video in this series): https://www.youtube.com/watch?v=2ME8gEN54Ao

    Both Matt Wenning & Ed Coan know what they are talking about. Just see what works best. These are two of the best squatters in the world, so I'd take to heart what they say.

    Another thing to considering is buying a hip circle (mark bell's little warm up gadget) to help warm up the hips & also to use to strengthen the abductors/adductors. They can never be too strong & we never use those kinda machines, even if we were using gyms. They aren't "manly," lol. I have used them in the past & they are great. Another option there is buying a pack of bands & using this for abductor/adductor work. They take up no room & aren't horribly expensive.
    Thanks again SK. I will watch both those videos tonight and take some notes. I looked up that "hip circle" and I'll definitely be purchasing one. I feel like that would be an excellent warm-up device for me. I do have a few bands, so I may play around with some standing abductor/adductor leg lifts.
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    5.2.16 - Week 7 - Volume Day
    Mon., 5:55-6:40am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    50 Walking Lunges

    Squat:
    45 x 5
    80 x 5
    120 x 3
    165 x 2
    207.5 x 5
    207.5 x 5
    207.5 x 5
    207.5 x 5
    207.5 x 5

    (5 minute rest b/w sets)

    -RPE: 8. I used my monolift so I wouldn't have to focus on too many things at once. Tried to stay tight in the shoulders on setup, worked on breathing, and tried to focus on good reps with no hip sway or caving knees. Felt pretty good. VD weight is getting challenging. I'll lift from the j-hooks on Wednesday on RD to work on my setup and walking back with 3-4 steps only..

    Cooldown:
    50 Walking Lunges

    __________________________________________

    Video:
    All 5 sets shown so I could really examine form issues (and any breakdown over sets). Used SBD knee sleeves on set 4, but I was too hot this morning to kept them on. I didn't notice any form change with them on.. which is good I guess. The plan, at the moment, is to use my belt and knee sleeves on ID only.



    Comments:
    Eh. Nothing too exciting today.. I will say I feel very healthy and strong at the moment. I felt fully recovered from Friday's ID. On to bench and PCs tomorrow.


    RPE Scale:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training
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    Looking at the 135 w/ spongy shoes vs the 207.5 w/ oly shoes, I think I have an idea of what's up.
    It seems like you're having issues firing your posterior chain, transferring from the hole to an upright position. That's why it's not a fluid movement & there's almost a "stutter" to your form.
    When I was squatting in the 200s, I'd bet mine looked the same. It takes time to develop a strong posterior chain. It also takes work. I'd love to spout off about all the exercises you should be doing, but that's pointless. I'm not sure how to work in posterior chain related movements into the routine. I'd say if you had time, 3 sets of 8 good mornings might be a start, even with just the bar to feel it out.

    Nice work btw!
    How heavy in squats are you working up to this cycle?
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    Originally Posted by Synthetickiller View Post
    Looking at the 135 w/ spongy shoes vs the 207.5 w/ oly shoes, I think I have an idea of what's up.
    It seems like you're having issues firing your posterior chain, transferring from the hole to an upright position. That's why it's not a fluid movement & there's almost a "stutter" to your form.
    When I was squatting in the 200s, I'd bet mine looked the same. It takes time to develop a strong posterior chain. It also takes work. I'd love to spout off about all the exercises you should be doing, but that's pointless. I'm not sure how to work in posterior chain related movements into the routine. I'd say if you had time, 3 sets of 8 good mornings might be a start, even with just the bar to feel it out.
    Innnteresting. I actually tried good mornings for the first time (with bar only) about 2 months ago. That was the only time I ever did them. Maybe I'll try to fit them in somewhere. This is all, definitely, a work in progress! Man, you might aughta be a personal trainer in your free time. Serious. I appreciate all the input. I think I owe you some Hummer parts or something.. ha.

    Originally Posted by Synthetickiller View Post
    Nice work btw!
    How heavy in squats are you working up to this cycle?
    Thanks! I'm kinda running in 6 week cycles, so Week 12 has me going for 270x5 on ID and 230 5x5 on VD. I'd LOVE to hit 270, even for 1-3 reps. Lol. My lifetime 1 rep PR for squat is 257 so anything over that will be epic for me. I'm not going to pretend like weeks 7-12 will be a cakewalk. I know it's gonna be a tough cycle. I'm excited to see how far I can make ID staying on 1 set of 5 reps, then I'll move to 2 sets of 3, 2 sets of 2, etc.
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    Can't break what's broken Synthetickiller's Avatar
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    Originally Posted by thejosef View Post
    Innnteresting. I actually tried good mornings for the first time (with bar only) about 2 months ago. That was the only time I ever did them. Maybe I'll try to fit them in somewhere. This is all, definitely, a work in progress! Man, you might aughta be a personal trainer in your free time. Serious. I appreciate all the input. I think I owe you some Hummer parts or something.. ha.



    Thanks! I'm kinda running in 6 week cycles, so Week 12 has me going for 270x5 on ID and 230 5x5 on VD. I'd LOVE to hit 270, even for 1-3 reps. Lol. My lifetime 1 rep PR for squat is 257 so anything over that will be epic for me. I'm not going to pretend like weeks 7-12 will be a cakewalk. I know it's gonna be a tough cycle. I'm excited to see how far I can make ID staying on 1 set of 5 reps, then I'll move to 2 sets of 3, 2 sets of 2, etc.
    Convert it to a duramax & we'll call it even!
    I don't mind helping a friend out. It's not biggie. I'd be a jerk to keep my knowleged I've gathered for 15 years behind closed doors. I've tried helping overweight friends in the past try to lose weight & get in shape. It's like pulling teeth. I would always get, "I've been dieting for 3 days & I exercised for 2, let's go celebrate with pizza and beer!" *facepalm*


    From the look of it, you don't seem gassed at all on these sets, so far. Did you need the 5 minute break or just took it because you could? I've been trying to take 2 to 3 minute breaks to "condition" myself. I just lengthen them when a set kills me. Your recovery must be leaps & bounds better than mine. I'd imagine that you'll have no issues with 270x5. Just keep working on form & cuing. At this point, it seems that just staying tight & working out walkouts will do the job. Breathing with fix itself as you get the tightness locked down. If you're able to do 270x5 at the end, You'd be good for 300x1 I'd imagine.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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    Originally Posted by Synthetickiller View Post
    Convert it to a duramax & we'll call it even!
    I don't mind helping a friend out. It's not biggie. I'd be a jerk to keep my knowleged I've gathered for 15 years behind closed doors. I've tried helping overweight friends in the past try to lose weight & get in shape. It's like pulling teeth. I would always get, "I've been dieting for 3 days & I exercised for 2, let's go celebrate with pizza and beer!" *facepalm*


    From the look of it, you don't seem gassed at all on these sets, so far. Did you need the 5 minute break or just took it because you could? I've been trying to take 2 to 3 minute breaks to "condition" myself. I just lengthen them when a set kills me. Your recovery must be leaps & bounds better than mine. I'd imagine that you'll have no issues with 270x5. Just keep working on form & cuing. At this point, it seems that just staying tight & working out walkouts will do the job. Breathing with fix itself as you get the tightness locked down. If you're able to do 270x5 at the end, You'd be good for 300x1 I'd imagine.
    Ha. I'd love to help some of my friends lose weight, but I lose credibility since I've always been thin. They think it just comes natural i guess. They don't see all the running, lifting, and eating right for years (though I do have some good genetics, too).

    Today's weight (207.5) felt fine.. it definitely slowed down on a couple reps. I really just don't want to fail reps, so today I set a 4 minute timer (to force myself to wait) and just slowly made my way under the weight (start video, chalk hands, walk in rack, etc.) to lift around the 5 minute mark. I think I probably could've swung 3 minutes today if I had to. I've been reading a lot on guys on Texas Method and some guys wait 7-10 minutes b/w Volume Day sets! I'd like to stick to 3-5 minutes until the weight gets unbearable. Today I was actually watching each set on my camera afterwards to see if I could make any corrections during the workout.. which is why I was closer to 5 minutes.

    I've been running at least once a week for about 10 years now, so I guess my conditioning is decent. I would love to up my speed work though. I'm pretty focused on TM right now, so adding another running session or two per week is just not high on my priority list.

    300x1.. LOL. We'll do the Duramax if I hit that.
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    5.3.16 - Week 7 - Volume Day (cont.)
    Tues., 6:00-6:50am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    Jump Rope- 100 Single Unders

    Bench Press:
    45 x 5
    80 x 5
    115 x 3
    145 x 2
    162.5
    162.5
    162.5
    162.5
    162.5

    (~1 minute rest on sets 1-3, 3 minute rest b/w sets 4 & 5)

    -RPE: 8. Ugh. So this is the first time I've tried to throw in an assistance exercise between Volume Day sets. I did weighted dips (+25 lbs.) b/w sets 1&2 and 2&3 of BP and it made Bench Much more challenging than I was expecting. I rested properly on sets 4 & 5 and it went smoother.

    Power Cleans:
    45 x 5
    70 x 5
    90 x 3
    115 x 2
    135 x 3
    135 x 3
    135 x 3
    135 x 3
    135 x 3

    (1-2 minute rest b/w sets)

    -RPE: 7.5. These felt better than expected. Still feels like I'm doing them in slow motion.. but they get better as the sets progress.

    Weighted Dips:
    +25lbs: 10 x 3 sets

    -Watched video after 1st set and I was dropping kinda low.. tried to stop around 90 degrees for sets 2 & 3. Seems like going too low may be bad.. I'll have to read up on that. +25 lbs. felt easy.

    __________________________________________

    Video:
    BP sets 1,2,5; All dips; PC sets 1,3,5



    Comments:
    Well, I go and get a little confident about my Bench Press and then I have my first tough bench workout in a while. Lol. I'm blaming it on the weighted dips, but we'll know the truth on Friday's ID.

    Also, just to put it in writing.. I am NOT surfing the web before my workouts anymore. It is just Killing my time in the gym. I wake up at 5:15, and have been getting into my home gym at around 5:45-6am. Not cool. I usually just start out checking my email and drinking my PWO, and 5 minutes becomes 25-30 minutes before I know it. Lame.
    Last edited by thejosef; 05-05-2016 at 09:58 AM. Reason: added video
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    5.5.16 - Week 7 - Recovery Day
    Thurs., 5:45-6:40am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    70 x 5
    105 x 3
    140 x 2
    177.5
    177.5
    177.5

    (2-3 minute rest b/w sets)

    -RPE: 7. Nice to have some easy squats.. These felt great. I tried to really focus on back tightness (setup), 3 step walk-out, and steady knees/hips.

    Press:
    45 x 5
    55 x 5
    70 x 3
    85 x 2
    100 x 5
    100 x 5
    100 x 5

    (2 minute rest b/w sets)

    -RPE: 7. Light stuff.

    Power Snatch:
    45 x 5
    70 x 5
    90 x 3
    115 x 2
    77.5
    77.5
    77.5

    (1 minute rest b/w sets)

    -RPE: 7. Light weight is light yo. I may need to increase all the power snatch weights up a bit this cycle. I'll see how Monday feels with my scheduled 85 lbs. and re-evaluate.

    __________________________________________

    Video:
    Video'd set 2 on three lifts



    Comments:
    Recovery days are kinda boring. I need to throw some accessories in on these days.. I don't think it'll hurt my work sets.
    I did better getting in the gym earlier. Really shooting for 5:15-ish though.
    Intensity Day coming up.. Squat and deadlift will be 5RM PRs if they happen..
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    Dude, your squat looks night & day better than before. Whatever you are doing with your setup, keep it up. It's looking much more fluid & stable.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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    Originally Posted by Synthetickiller View Post
    Dude, your squat looks night & day better than before. Whatever you are doing with your setup, keep it up. It's looking much more fluid & stable.
    Thanks SK. I'm definitely trying to improve. I feel like a lot of it is mental.. preparation (reviewing my issues right before) and proper focus during the lift seems to have helped. Intensity Day (Fri night or Sat) will be the real test though (squats 245 x 5).. that's usually when the flaws show up.
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    5.7.16 - Week 7 - Intensity Day
    Sat., 5:45-6:30am, 11:00-11:30am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    45 x 5
    95 x 5
    145 x 3
    195 x 2
    245 x 5

    -RPE: 8.5. First rep looked ok.. flaws showed up on the rest. I wasn't super focused today. Gonna keep working.. Weight wasn't super heavy so that was good.. but form was lousy so who cares

    Bench Press:
    45 x 5
    95 x 5
    125 x 3
    165 x 2
    185 x 5
    (3 minute rest)
    BONUS:
    215 x 1 (1RM PR)


    -RPE: 8. 185 x 5 was not bad at all. I've never attempted more than 210 on bench so I figured let's try for 215. Got it without too much struggle. I wanted to put 225 on after 215, but I thought I might be pushing my luck.

    ---------My boy woke up so I had to do Deadlift 4.5 hours later----------

    Warmup:
    2:00 Row

    Deadlift:
    45 x 5
    100 x 5
    150 x 5
    215 x 2
    255 x 2

    -RPE: 9. Gross. I was dreading DL today and it showed. Form felt fine through 150. Just felt/looked nasty at 255. Called it at 2 reps and I'm gonna have to start over on DL with some changes to my form. Hips just come up too fast/early when it gets heavy. It didn't tweak my back or anything, but I just want to be super careful with my back. Man, I hate deadlift.

    __________________________________________

    Video:
    Squats & BP on first vid..


    Deadlifts.. Showed all sets so I can study these a bit.. Tried a different camera angle (lifted in the rack) to see if that would be better.


    Comments:
    Whatever. Didn't even wanna post these lame videos. Squats were mediocre, BP felt great, and DLs were garbage. Left the gym after DLs as I just wanted to be done. Not my best day. Might go for a run later to clear my mind.


    RPE Scale:
    10: Maximal, no reps left in the tank
    9: Last rep is tough but still one rep left in the tank
    8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left
    7: Weight moves quickly when maximal force is applied to the weight; “speed weight”
    6: Light speed work; moves quickly with moderate force
    5: Most warm-up weights
    4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle
    <4: Rarely used in training
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    5.9.16 - Week 8 - Volume Day
    Mon., 5:35-6:40am
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Squat:
    45 x 5
    85 x 5
    125 x 3
    170 x 2
    212.5 x 5
    212.5 x 5
    212.5 x 5
    212.5 x 5
    212.5 x 5

    (4 minute rest b/w sets)

    -RPE: 8- Heavy, but not brutal. Squat form feels like it's improving.. it's a work in progress. Plates hitting the rack on the walk-out is getting old. Dumb 3x3 rack. I may just start using my monolift attachment permanently for squats..

    Press:
    45 x 5
    55 x 5
    70 x 3
    85 x 2
    105 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5

    (3 minute rest b/w sets)

    -RPE: 7.5- Didn't record any vids on Press.. Form felt fine. It will be cool to use my yellow 35s on volume day 5x5 soon..

    __________________________________________

    Video:
    Squat sets 1,3, & 5


    Comments:
    Keep on keepin on. I'll do Volume day Power Snatch tomorrow and add in a light deadlift session (185.. me thinks) to work on DL form.

    random note.. Selling my beautiful American Barbell SS Oly bar tonight. She's been a hard worker, just don't need two nice 28mm Oly bars when there's other cool gear to buy
    Last edited by thejosef; 05-09-2016 at 07:47 PM.
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    5.10.16 - Week 8 - Volume Day (cont.)
    Tues., 8:30-9:30pm
    Color Code: PR = green, Failed Prescribed Set = red

    __________________________________________

    Warmup:
    500m Row (2:08)

    Power Snatch:
    45 x 5
    65 x 2
    85 x 2
    85 x 2
    85 x 2
    85 x 2
    85 x 2
    85 x 2

    (2 minute rest b/w sets)

    -RPE: 8. These are finally getting harder.. still not bad though.

    Deadlift:
    85 x 5
    135 x 5
    155 x 5
    185 x 5

    -RPE: 7. Form practice. Looked better..

    Front Squat:
    45 x 5
    95 x 5
    135 x5
    160 x 3
    185 x 2
    205 x 3 PR

    -RPE: 8.5. So i never video'd these before. Previous best was 215 x 1. I'm not gonna pretend like my last set looked pretty (knees caving a bit), but sometimes you just feel like lifting heavy, so I did tonight.. and hit a PR. Form looked good on all lighter sets, just gotta get my 90%+ looking better on all my lifts..

    __________________________________________

    Video:
    PS sets 2 & 6, FS final PR set


    Comments:
    Just another day in paradise.
    Last edited by thejosef; 05-11-2016 at 09:16 AM.
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