Nice set of DL, looked easy BM
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Cycle 3 Week 3
OHP
50x5
60x5
75x5
90x5
105x5
115x5 (PR)
5x10 @ 60lb
HlR 3x15
Incline press 3x10 @ 115lb
Pendlay 3x8 @ 145lb
BPA 3x12
OHP was alright, last rep was a bit slower than I’d like. Still got it up, and a PR.
Included a set of pendlay rows (2nd set) for form check.
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I’m not an expert but looks good. I stopped doing Pendley row cause I felt they fatigued my lower back too much. I would start really braced, drop my arse a bit and use a bit of hip and leg drive to start the movement. I think your doing them much better.
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Both the OHP and Pendley’s looked great, no expert but nice bracing on both. Good job
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Thanks @mortdk @boyce79 pendlays have felt a little strange since I started doing them so I figured it’d be a good addition to the form check.
Strangely enough I feel almost zero lower back while doing them, but a lot of forearm and hamstring? I’m guessing the hamstring is due to lack of flexibility but the forearm thing is beyond me.
An additional note- my left arm has been acting strangely again. Not the same pain as before, like tendonitis or anything, but since I’ve started lifting I’ve noticed my left bicep/muscle that comes down my forearm and connects to the same tendon(?) As my bicep Is either extremely weak or nonexistent. Its way more apparent now that it has ever been, and when I flex my left bicep, like on the top of a pull up, it’s like I’m missing a muscle or tendon or something compared to my right arm. I’m not really alarmed about it, but I wonder if that’s why I have extreme elbow pain in my left elbow sometimes.
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Are you right handed?
Yeah I am, the work I do requires me to be proficient with both hands though. None the less my right is still without a doubt stronger
I’m right handed, my right side does more at work. Rights stronger pulling, but any Db pressing and my right side gives up first.
Any particular reason why your left is stronger at pressing?
I have a feeling that at some point during my life I did something to the left side of my body that has made it difficult for my forearm/bicep. Not sure when or what but it seems like its more than just a muscle imbalance. Its physically different, almost like something is missing.?
I’ve no idea why, maybe my left arm gets used less, so recovers better?
Sounds like you might have an old injury or something if your noticing a physical difference.
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Yeah, it’s definitely becoming more noticable now… I’m not terribly concerned but I see it becoming a weak point in the future for sure. It’s always the first thing to start hurting as well after heavy benches and squats particularly.
Cycle 3 Week 3
Squat
135x5
160x5
195x5
235x5
270x5
300x5(PR)
1x5 @ 235lb
No extra work today, and cut fsl stuff short after the first set. Definitely gave the top set everything I had. Looking forward to the deload next week for sure. @garagerocker13 @mortdk @boyce79 as promised, a side angle view of the top set today. Noticed I was much higher on all reps after the first one. Last rep was a bit of a grind. I also actively tried to slow down my walk out, although I did fuck around for a bit before my first rep.
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So the bar is definitely traveling forward at the bottom, meaning you’re leaking power throughout the lift via your back. Your low back looks solid, so I’d have to say it’s your mid/upper back that’s the problem. Elbows definitely look like they’re coming up/back rather than down/forward.
Are you trying to force a more horizontal torso or is it just happening without conscious input from you?
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I am pretty sure it’s not a concious effort to be horizontal, I think I just get to my balance point after breaking at the hips and drop down, so wherever I end up that’s where I try to stay. Been squatting like this basically for two years ish so whatever I did at the start is more or less what I’m still doing.
I might be able to be more upright if I get the bar higher on my traps and change the balance point, but at this point it’ll feel like a totally different movement. I have pretty long legs and I feel like low bar makes it a bit easier for me to hit parallel, but I’m open to all suggestions!!! I’d def be willing to take a few steps back in weight and work back up with better form if it means adding weight in the long run.
First rep is actually quite good, the bar travels almost in a direct line over midfoot, right out of the hole it travels a bit forward, not much.
The following reps the forward travel in the hole i very noticable.
I think you do the same as I do, trying to rush out of the hole, because the weight is quite heavy.
I think the cure is to slow down when you start to accelerate out of the hole, with the intent to lift the shoulders and hips at the same speed and angle. (just like a deadlift).
That’s the theory I guess, when the weights gets heavy I can’t slow the f’cker down.
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Actually I don’t think you need to take any steps backwards. Once you get your upper and mid back tight I’d bet you’re gonna feel like your TM is way too low. I’d just do a shit ton of warmup sets with 135 before your next squat session - the empty bar isn’t enough to force you to brace. Get the bar lower on your delts, it sounds weird but it will help. With the bar almost too low, your only option to keep it from rolling is gonna be to try and break it across your back with tension. Pull down as hard as you can. That should set your back better and give you better bracing throughout the lift. The rest of everything looks good, so fixing that should make a big difference.
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Haha!! That’s going against everything my body is telling me to do “get the hell up what are you doing to me??!!”
I will definitely try to slow down out of the hole. Should be easier to be aware of the next few weeks before it gets heavy again.
Interesting, I will definitely do that. Would that mean staying as horizontal as I am is not really an issue? Also, would trying to get my hands closer together on the bar help at all? I feel like my grip is pretty wide, basically index finger on the ring. I feel like having a closer grip would sort of force me to have a tight upper back due to everything being so packed in.
Thanks for the advice guys, if it’s alright with you id like to keep doing videos and getting critiqued until you guys give it a thumbs up
Edit: actually it’s middle finger on the ring, my mistake.
I think tightening your back will keep you a little more upright, I’d let whatever’s gonna happen there happen as long as your back is tight. You can definitely get your hands narrower, I’m wider than you are and my pinkies are on the rings. It’ll help with tightness.
I also don’t think you need to slow down outta the hole. Focus on moving the bar while staying tight and maintaining control throughout the rep. The mantra, “slow is smooth and smooth is fast” is a good thing to keep in mind.
As far as doing videos, I think it’s a great idea. Tag anyone you think can help 
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Cycle 3 Week 3
Bench
80x5
100x5
120x5
155x5
175x5
195x4, 195x1
10x5 @ 100lb
BB row 3x12 @ 145lb w/ body English
HLR 3x12
BW dip 12,12,8
Sort of dissatisfied with how today went, especially considering how confident I’ve been with bench lately. Lost all tightness on the 4th rep of the topset, reracked, got tight and hit it one more time. Definitely not 195x5. Going to start recording some more bench sets and get some form checks going.
I’m considering buying a new barbell, as the one I’m using for ohp, squat and bench has a very “slippery” texture to it. There is definitely knurling, but it’s not nearly as deep as the bar I deadlift with. I’m not trying to pass the blame onto the bar by any means, but I think investing in a halfway decent bar would be a good idea.
Deadlift more than likely will be Thursday, then deloading for a week!
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Cycle 3 Week 3
Deadlift
150x5
205x5
225x5
280x5
315x5
355x5 (rep PR)
Stuff leg DL 3x8 @ 225lb
Pushup 3x15
Pull up 3x5
Ended this cycle on a good note after yesterday’s mishap. Going to take a much needed deload. Definitely going to switch back to deloading every 2 cycles again, as I feel like I will overextend myself otherwise… Happy with my progress so far though. Finally some weight and rep PRs again!
Also- going to buy a new barbell! Probably going to order it tomorrow. Really excited about it.
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Deload
OHP
45x5
50x5
60x5
75x5
Squat
120x5
165x5
190x5
Did a couple sets of rows and pull ups, nothing major. Will prob hit the DL bench deload on Wednesday or something depending on work. I have a feeling I’m going to get antsy to start the next cycle early… but I’ll try to restrain myself.