Pull day part 2
SG sldl ramp to 2rm. Got to 215 lbs
DL ramp to 2rm. Stopped at 255 lbs.
255 flew up smooth, so went for a pr. Got 290 lbs with no grinding 
Now if only my squat wasnāt like 120 lbs behindā¦
10 minute emom- deadlift single @ 225 lbs, 3 (2 past the 5 minute mark) pull-ups @ bw+15 lbs
Hey man keep up the good work. Youāre alot stronger then i was at 13 and by the time youāre my age youāll be alot bigger and stronger then i am haha. Im 16 in a few days.
Thanks. Iām already 14 though
Oh yeh thats right. What you weighing atm?
~130 lbs (59 kg)
building the monolith day 1 part 1
Squats- 5x5 top set @ 125 lbs
65 chins between squats
Btm d1 pt2
Giant set
Press- bar,55,65 x 5, barx amrap- got 20 (20 was an ugly push press). first time I got a delt pump
5 chins
8 pause deep pushups (surprisingly tough)
Giant set 2 (4 rounds)
5 chins
8 pdp (pause deep pushups)
35 rear delt flys w 10 lb plates, double rest pause
Holy upper body pump
Whole workout took ~95 min
Amrap press
formcheck plz. ik itās kida ugly
@khangles @flipcollar @duketheslaya
Thanks in advance
Also 4 layers and gloves because 4 layers, gloves > subzero temp
Why tag duke he doesnt even liftā¦ why tag me for that matter OHP isnāt my thing lel
Fuck it Iāll try to help anyways.
Looks pretty good overall. So pretty much we want your body to move around the bar safely and efficiently to effectively put max force into the bar.
Be consistent with your touch point (preferably as close to midline as possible) e.g. use your clavicles as an anatomical landmark and since you can touch ur āchestā go full range of motion every time. You can even ārestā the bar on this touch point letting a small percentage of the weight load up your body a bit.
Bar should travel in close to a straight line up. Your body moves around the bar so you donāt knock yourself out. Donāt rush it and work on getting a rhythm going where the sequencing of your movements is on point. You may or may not crack your chin open in the process lel.
Your joint stacking looks a bit off so youāre making things harder for yourself by letting the bar āget away from you.ā Maybe bring your elbows forward a bit more. Think āIn front of the barā slightly lel. I like false gripping the bar for this if you havent tried it already.
Maybe look at your stance or balance cos you took a bit of a walk mid set. Stance doesnāt need to be close. Usually shoulder width or a bit closer gives you a wider base of support and better balance so you donāt stumble about with the barbell. Also keep your/the weight balanced over your midfoot. Donāt rush so you can maintain balance.
Kinda related is to keep tight in your whole body especially your lower body and torso. Flex your quads. Flex your glutes. Brace ur abs. Engage ur lats.
This vid probably covers everything though.
I like khangles advice.
I donāt think form critiques make any sense with light loads. Putting actual weight on the bar changes EVERYTHING. If you really want help with your OHP form, put at least 80% of your max on it and make another video. Or something you canāt do for more than, say, 6 reps.
That being said, get your elbows higher, and the bar closer to your neck for each press. Itās waaaaaay out in front. Your elbows need to be directly under the bar, or in front of it, in the rack position, and the bar should rest on your shoulders. I didnāt watch the videos khangles posted, but Brian Alsruhe is a really good presser, so Iām sure they are good.
Itās great that youāre moving your head out of the way at the beginning, and pressing it through as the bar gets past it, but letās see you do that with a load on the bar.
@flipcollar / @khangles
Better?
Btm d2
Deadlifts- 3x5 @ 225 lbs.
Bench- 5x5 @ 95 lbs
Db rows-5x5/side @ 50 lbs
Big ass rest pause set of curls (that eventually became cheat curls), 50 with empty bar. Biceps are pumped
Btm d3
Squats- 3x5 @ 105,115,130 lbs
Circuit
{Press- 5x5 @ 55 lbs
Weighted chins- 5x5 @ bw+15 lbs}
Circuit
{Press- 5x5 @ 55 lbs
RDF- 5x20 @ 15 lbs, double rest pause
Weighted crunches- 5x20 @ bw+ 25 lbs}
Squat- 1x20 @ 65 lbs
Notes- Crunches were meh. Iāll try loading them heavier next time
20 rep squat was easy, but I am not looking forward to week 6
not really.
you still havenāt pushed your elbows forward/up in the rack position. And youāre still not racking it close enough to your neck.
Apart from that, something I noticed here that I didnāt initially is that, while youāre pushing your head through well, youāre not forcing the bar backwards over your head. Your pushing it up out in front of you. Pause the video at the top of your reps to see what Iām talking about. Your arms need to be straight above your head at the completion of your rep. They arenāt. Force the bar back as you get past your forehead. Youāre young, you should be plenty mobile to do this.
Iāll try these today. Thanks
btm d1 w2
Squats- 5x5@125
(in between) 5 chins, 8 deep pushups
Press- 55, 65, 75 x5, 55x amrap (14) + more after I looked at videos and realized elbows were too low and bar was far out. not sure if improved that much
Notes- biggest storm of the season tonight- tomorrow night. 8-12 inches of snow expected
Squats
Formcheck please (best video I could get) @flipcollar @khangles (should I start tagging more ppl?)
Note- screencastify uploads to youtube 10x faster than camera roll to youtube