Great videos.
I didn’t know that there was an upgraded version of the agile 8. I love to do it when I have time. It shouldn’t be underestimated how difficult that workout can be, even though it looks simple.
Also, Paul Carter is awesome. One of the major influences on my training.
^ yeah it’s been helping a lot. I just do the foam rolling and a bit of the static and dynamic stretches. I don’t think I spend more than 5 mins each time. I’m going to bump it up. Definitely helps counteract sitting 3/4 the day.
[quote]DSSG wrote:
It is the “erector” hyper extension. Also take it from someone who has had more than their fair share of exploded erectors: Back endurance is important too, and your back/abs can always use more strength even if they are don’t seem to be a limiting factor. And either don’t over do the mixed grip on one side, or just only mix grip one side. I learned that the hard way, and tore/severely strained something in my middle back (rhombid/lower trap area).[/quote]
Thanks man, I’ll give this a try maybe with a bar. I’ll give the mixed grip a try. Back/abs are going to come up in my bid to dominate you in every lift this year : )
10/22/13
got this in really quick because I knew I’d have a back bump after rack assembly
speed deadlift
135 3
225 1
275 10 singles
3 hours of rack assembly : ) then…
front squat
135 12, 6 sadly I think a PR lol. I will do everything in my power to push this and have my knees cooperate with that.
rack is awesome. The dip handles and landmine are missing, so I’ll get pictures up once they’re set up. Regardless, I now have a great setup to get strong on. Training and eating are definitely going to ramp up now.
Start with a bar for those erector back extensions? It’s a good idea to start the first set with body weight, and go from there.
will do man, my low back is a strong point but it can never be too strong. I need glutes lol, I’m going to focus on them a lot in addition to all the hamstring work. Thanks DSSG/Trivium/Spidey/Kildner for the advice, it’s appreciated
10/13/13
bench
45 a few…the spotter pins on my rack can’t be placed where some storage pins are, I was worried when it looked like the bench ROM would be unusable for them lol. all is well though so far
135 5
185 8x3
I need to get on 5/3/1 + a buttload of assistance again
incline db press
? 11
db handles are nuts lol, I avoided a getting a black eye narrowly
Distilling my goals:
190lbs lean
275 bench/front squat
455 deadlift
We are in the same territory, I’ll be keeping an eye on your progress!
[quote]browndisaster wrote:
Distilling my goals:
190lbs lean
275 bench/front squat
455 deadlift[/quote]
Nice goals. I’ll beat you to all of them. (except the 190lbs lean)
[quote]DSSG wrote:
[quote]browndisaster wrote:
Distilling my goals:
190lbs lean
275 bench/front squat
455 deadlift[/quote]
Nice goals. I’ll beat you to all of them. (except the 190lbs lean)[/quote]
Classy gent.
[quote]spar4tee wrote:
[quote]DSSG wrote:
[quote]browndisaster wrote:
Distilling my goals:
190lbs lean
275 bench/front squat
455 deadlift[/quote]
Nice goals. I’ll beat you to all of them. (except the 190lbs lean)[/quote]
Classy gent.[/quote]
I always keep it classy in here. Especially my constant goading of Csulli. 
It’s all about self-improvement and beating YOURSELF. That’s what I tell myself after reading spart4tee’s log. To Kgildner and DSSG, it’s on
10/24/13
pullups
BW some
wide grip pronated +35 3x6
close grip neutral +35 3x8
BB row
135 some
205 8, 12, 16
BB shrug
205 some
315 20
365 4x20
didn’t hold at the top
pullups - wide grip neutral
BW 3x10
extreeeme fat grip reverse bb curl
45 4x15?
supinated
5x15?
DB alternating curl
30 4x6
The forearm pump was great. Fat grips also make BB curls easy on the wrists. I’m going to try BB skullcrushers with this
too much typing
[quote]browndisaster wrote:
To Kgildner and DSSG, it’s on[/quote]
Hahah, you’ve got a few years on me, so ultimately you win.
10/25/13
seated OHP
45 some
95 5
115 3
135 5
dips
45 7
90 5, 6
slight decline db flyes
50 12
55 3x12
landmine laterals
+0 20
+25 10, 12, 25 drop
+0 25
db front raises
30 3x15
band kickbacks
25, 20, 20
My left knee feels a little funky but didn’t hurt.
I’m just going to focus on:
front squats
back squats
conventional deadlifts
RDLs
for the next two months minimum. I’m still such a huge noob. Nothing fancy, just increments of 45s and 25s. I’ll do valslide curls as assistance because they feel good on my knees/hams too.
10/26/13
Squat
45 some
135 5
185 3x5
225 2, 3
185 5
RDL
135 8
225 3x12
valslide curls
50 total
going to do these for a few weeks at least before adding more weight. These aren’t perfect reps for sure.
hanging leg raises
3x10
10/26/13 PM
deadlift, oly shoe
225 3
315 8x1
videotaped myself doing these, my form is beyond ugly. My lower back rounds, I start these as an RDL, my hips shoot up even further when I pull, and my shoulders seem like they’re over the bar. I’m going to video them again next time, use a lighter weight, and play around with having the shoes on or not. I’m thinking I will have to get wider with my feet and hands to get in a better position. Maybe a semi-sumo position with oly shoes will feel natural.
RDL
225 2x6
form looks fine on video. I can go heavier on these for sure
front squat
135 5, 5
185 1
135 5
[quote]browndisaster wrote:
10/26/13 PM
deadlift, oly shoe
225 3
315 8x1
videotaped myself doing these, my form is beyond ugly. My lower back rounds, I start these as an RDL, my hips shoot up even further when I pull, and my shoulders seem like they’re over the bar. I’m going to video them again next time, use a lighter weight, and play around with having the shoes on or not. I’m thinking I will have to get wider with my feet and hands to get in a better position. Maybe a semi-sumo position with oly shoes will feel natural.
RDL
225 2x6
form looks fine on video. I can go heavier on these for sure
front squat
135 5, 5
185 1
135 5[/quote]
Can I see? 
no haha even I’m scared to look at it. I meant to say that my shoulders are almost under my hips almost at some point lol - in front of the bar is a given. It might be because my quads were fatigued, but it looked horrible. Maybe it’s why conventional deadlifts can’t bother my knees - I use 0 quads in them.
I’m going to give semi-sumo with oly shoes a go. Poundages will go down for a few months, but I don’t care about that as long as I continue to get bigger and stronger in a healthy fashion. I’m liking using only 45s and 25s as increments on these lifts.
knees feel great today : )
[quote]browndisaster wrote:
no haha even I’m scared to look at it. I meant to say that my shoulders are almost under my hips almost at some point lol - in front of the bar is a given. It might be because my quads were fatigued, but it looked horrible. Maybe it’s why conventional deadlifts can’t bother my knees - I use 0 quads in them.
I’m going to give semi-sumo with oly shoes a go. Poundages will go down for a few months, but I don’t care about that as long as I continue to get bigger and stronger in a healthy fashion. I’m liking using only 45s and 25s as increments on these lifts.
knees feel great today : )[/quote]
I am fascinated, and really want to see now.
Do you kind of lock out your knees, and you aren’t doing much through the hips, and your back can’t take any of that shit?
Or do you kind of lock out your knees before you even get off of the floor, and it is mostly just back?
The first would probably be lacking glutes, and the second probably weak hamstrings. If you want to see someone with strong hamstrings you can see my deadlift. Barely any knee movement when I pull conventional, and I still keep my lower back safe, and keep my thoracic spine from rounding (or if it is, it is too slight for me to notice).
It seems like mine is all hamstrings and back. That would make sense given how my quads were already fatigued, and sumo and other quad heavy variation stress my knees more. It’s good that I finished the lifts easily, but it’s clear that I will keep injuring myself if I don’t fix my form. My main thing now will be to lower the weight and video the lifts. On back squats I won’t be going beyond 225 for a while. I want to just make sure all my shit is firing properly and that I’m staying tight and not risking injury every session. I’ll be lifting forever, so no worries with the drop in poundages.
Allow your hips to start off high man. Seriously. Fixed most of my form issues. That, and don’t try to lock you upper back/rear delts back, because heavy weight is going to pull them down, round the upper AND lower back. If you keep your lower back flat, but let your upper back round a bit it may help.
But I don’t DL huge weights, just telling you what works for me, as we have similar frames.