Nice log mate. Sub’d.
Sub’d, will check in periodically to see results
[quote]browndisaster wrote:
i.e. aight shit MouseBrah I see you with that Slingshot CGBP…MouseBrah GET AT MEE #YOLO[/quote]
Good thing I’m fixing to go test my squat and bench to take my anger out. I was about to have my dog shoot me.
thanks for the interest/support <3 u guys
Day 10 Session 10 12/21/12
Squat
135 5
165 3
190 3
215 3 no belt or oly shoes today
deadlift
135 5
185 5
225 3
280 3 this was supposed to be a single
Back raises 1x30
Hanging leg raises 3x10
my shoulder has been funky with these, I think I hung too loose on the bar last week
holy shit the gym was crowded today. I hate people.
brb let me work in lightass shrugs in between your squat sets
brb lets deadlift together, forgot to tell you that I’m going give my bro 10 mins of deadlifting tips in between each warmup set, take half an hour to work up to a work set of 340, then lose my grip and say that I have “defective chalk”
brb let me bump into the end of your bar while you’re squatting
brb let me stand a foot in front of you while you deadlift, so that your face is up my ass
My hips and left knee felt like poop, but I PVC rolled the shit out of them 3x today and now all is well. I wish I could just foam roll away all of life’s problems…
a good video to remind myself that a 135 lb overhead press is weak
of course once I hit 225 I’ll have to watch Maraudermeat’s 315 for reps or Vincent Dizenzo’s 405 for a single to make myself feel small again
Hater checking in.
tweet
Day 11 Session 11 12/22/12
military press
45 10
100 5
115 3
125 1
135 1
155 1 PR
DB Row
100 5x10 PR
gym only has up to 100s unfortunately, I’m going to try this with bands next time
rotator cuff stuff
db preacher curls
Congrats with two PR`s in one session, keep it up my man 
Merry Christmass btw
thanks flor, a merry Christmas to you as well and I hope training is going well. What’s Norway like this time of year?
[quote]theBird wrote:
Hater checking in.
tweet[/quote]
hahah hi, did twitter steal your idea?
Day 12 Off 12/23/12
Day 13 Sessions 12 & 13 12/24/12
squat
45 5 cool
95 5 story
135 5 bro
185 5 belt on
225 3
245 1
265 1
225 3 messing with form
military press
95 10
115 6
someone had left the bar out so I just cleaned it and knocked out a couple sets, session 13 had some pretty boring deload military set, so I just hit numbers around it
back raises
BW 1x30
face pulls
40? 5x10
seated kb hammer curls
20 3x10
gym needs heavier kbs
I skipped them last time I said this, but I’ll do abs in the evening. promise
Decided today that I’m not doing low bar squat for a long while. I’ve been stupid to keep trying at it. For years it’s just given me knee/hip/back pain. No amount of pvc rolling, stretching, and form change really make a significant difference. I guess my problem is that I go way too deep, my posterior chain is supremely weak, and my structure doesn’t go well with low bar squats. I’m going to bring my oly shoes with me every session and improve my high bar squat. I’ve high bar squatted only a couple times and it’s felt natural and strong. I’m stupid to buy nice oly shoes and only use them half the time lol. If I keep struggling with low bar I’ll end up crippling myself.
It’s ridiculous how bad we are with honest self-evaluation. The guy that pissed me off while deadlifting together last week wanted to work in with squats again today. I actually started asking him some questions, as he was doing high bar and had some great looking squats. He was saying that he actually had knee surgery a while ago, as he got strong on low bar squats at the expense of his hips and knees. Now he does high bar (has oly shoes on the way) and lo and behold, he doesn’t get knee pain lol. He agreed that I was going far too deep on the low bar squats and that I should take videos of myself to get consistent depth. All his advice is exactly what I wrote in my log a few months ago, but was too stubborn to follow. In the past couple weeks I bought oly shoes, a nice belt, and a smartphone, so now there’s no excuse for me to keep hurting myself and feel out of the groove when squatting. So, from now on, narrowish stance high bar oly squats will be the focus. It’ll be great to get stronger on them and refine my form, instead of struggling with joint pain and trying unsuccessfully to find a groove with every set.
I need to go to the gym really early to avoid people, they spaced out the other equipment even more while moving the one squat rack closer to the ez bar holder and a plate holder, so now it’s a struggle to adjust weights on the right side of the bar, and getting bumped while squatting happens once or twice every session.closer
life news: made a career change from medicine to IT this year, and got an email from HR yesterday saying that I’m still in the running for my dream internship, which could lead to a full time job there. They’ll let me know what happened a week from now, so hopefully that works out.
also, I’m on the front page of elitefts right now and won a $25 gift certificate : )
<3 EFS’ articles and gear.
[quote]browndisaster wrote:
life news: made a career change from medicine to IT this year, and got an email from HR yesterday saying that I’m still in the running for my dream internship, which could lead to a full time job there. They’ll let me know what happened a week from now, so hopefully that works out.
also, I’m on the front page of elitefts right now and won a $25 gift certificate : )
<3 EFS’ articles and gear.
[/quote]
Wow congratulations for everything here!!!
I agree about this high bar shit. I thought it would take forever for me to be able to squat my low bar ###'s, but it took not even two weeks, LOL.
Feels way less fucking retarded to squat this way too. I honestly thought I would never have normal looking squats. I WAS WRONG 
In for high bar and gift certificates.
cool log, i was wondering when we were gonna see a HF-5/3/1 log.
hey guys, thanks for following along and for the high bar love as well
Day 14 12/25/12 first real off day
A friend of mine that I haven’t seen in a while messaged me last night along with a picture of how he looks now. Dude lost a massive amount of fat and looks jacked now. He said I really gave him the motivation and kick in the butt that he needed, and no other bro would do that to him. I told him it was all his doing (it really was but he insisted that my tweets about lifting were funny and motivational to him. I’m so touched by this and proud of him. This must be what all these great trainers/writers like Thibs and Shugart must feel like on a daily basis.
Merry Christmas : )
Glad to see someone else is also doing 531 high frequency, got some pretty good lifts in here man, stay strong! I’ll be following. I am doing 531 high frequency now too just started a few days ago, i have a log on here as well that i just posted.
hi goodfellow, it’ll be good to have feedback from you and look at your training as well
My knees are hurting a bit after today’s session, but nothing like last week. I’m thinking that the pain will go away once I get my form consistent. So the same random guy was there at the gym for the third time in a row at the same time I was there, we did squats/deads together again which was cool. He had his oly shoes come in (rogue dowin) which looked really nice. Turns out he goes to the same university I went to last year, and is renting the same horrible house I rented lol. I just find it such a strange coincidence that the one of the only guys at my gym that also does squats/deads goes to the gym at the same time, started wearing oly shoes at the same time, and is living in the same house. What a small world.
Day 15 Session 14 12/26/12
squat
135 5
185 3, 3
225 3 belt
deadlift
225 3, 3
275 3
back raises
25 lbs overhead 3x10
ab rocker thing
3x12
I thought this was a wuss machine but saw some westside guys using this in youtube vids. my abs are weak
Yea man, form will help with knee pain, also be sure to do a good amount of warmup sets for squatting, once i started doing more warm up sets my knee pain has been kind of nonexistent, the oly shoes should help as well. also if you have access to a box at your gym, i’d throw box squats into the mix instead of free squats on some days bc box squats are knee friendly.
Make sure to stretch after lifting, and do some mobility shit that jim w. talks about in his books too. If ya can, try to post some videos of you squatting or deadlifting, so that way guys on here can help ya with form anyway possible if you need it. i will be posting videos soon.
for sure, I’ve been pvc rolling, stretching, and using an inversion table daily. I’m lazy on the warmups half the time which is probably hurting me. My form is definitely off whack, I feel comfortable squatting, but I can tell that every rep looks different lol. I’ll get to the gym when it’s not crowded this week and will take some videos for you guys to evaluate for me.
good job on pvc rolling and stretching, but be sure to treat every set of squats as if you were going for a new PR, every set, every rep should have the same focus and effort put forth.