Good squat
Bad squat
Deadlift PR
Nice lifts. Great form on the PR Deadlift.
Great Job!
Way to lead your pack from the front OP, well done.
If I hadn’t read this great post from Tim Henriques in the PL forum about USAPL depth, I would’ve thought your 3rd squat was good also. Henriques’ post: “An easy visualization for proper depth is if you put a marble at the top of the thigh musculature near the knee, would the marble roll forward to your shin or roll backward toward your hip? In your case the marble would always roll forward (because you didn’t go below parallel) whereas a proper squat for the stricter feds the marble needs to roll backward.” …so close…
Love the color coordination of the T-shirt, singlet, and shoes! 
Lookin’ sweet in the singlet.
Thanks for the vids. You did great!
Thanks everyone for the great support.
It was well worth the 6 hour drive to do the meet.
GorillaV - The funny thing about that vid is the dude in red. He was standing in my place on deck with ear phones on. I tapped him on the shoulder and showed the board with my name as next lifter. Jokingly asked if he would do the lift for me. The big dude helping me is Mel. He was coaching another guy and offered assistance to me. I gratefully accepted. Very cool bunch of folks.
Jack - Hope the back is healing up. You’re next up on the platform.
PG - I’d like to thank Hanes and Sears for the matching ensemble of tee shirt, tightie whities, and tube socks. I had to make a last minute run the night before. Pure USAPL style.
KP - I blushed.
Feel like a train wreck today but very happy to be back in one piece. I was worried about rotator cuff. Very limited arc of motion on the right arm prior to the meet. My right wrist was also acting up for a couple of weeks. During warmup everything was feeling heavy so I think I need to work on meet prep a little more. I should have done a little better on squats and bench.
Videos tell a lot - got to work on squat depth and beefing up the legs. Overall I’m super happy.
This is probably the last page of my log and a good way to conclude it.
Onward…
OP for the WIN! Great work man. The dead looked awesome
Thanks Old Goat for stopping in!
Steady State Cardio 30 mins - 3.5MPH @ 5 elevation
Foam Roll/Stretch 20 mins
Ab Roller
Face Pulls
I think my next goal will take some serious leg work. To break into the 1200’s Raw I really need a 500 pull and 400 squat. Getting some LBM on my scrawny legs and a stronger back will be the first step. Cut a little fat off the waistine will keep my weight in check.
Anything that helps me look HOT in the singlet, I’m all over it. Thinking next time I’ll try to color coordinate in something even more exciting, like beige with little flecks of black.
Think I’m off my post meet high.
Going to reset and start a new log once I figure out what I want.
Got to keep in mind that sitting still is not an option. In reality it’s moving backwards.
Mainly steady state cardio and stretching this week.
Did some easy beltless squatting today
Bar x some
135 x 10
185 x 10
225 x 8
275 x 5
315 x 3
Trying to work out my next 9 cycle template. Will probably use 3/5/1 + bbb for lower and something else for upper.
How long in months does your 9 cycle template take you?
Each 5/3/1 cycle is a month, so 9.
Of the three years I’ve done it, I always burn out around the eight month. This last time I switched over to a Westside-like template for about 3 months and really enjoyed it for meet prep.
Going to do the 5/3/1 “Off Season for Mass” template and might modify it for heavy singles once every 4 to 6 weeks. Not sure if its a good idea to chase mass and strength at the same time. We’ll see.
Looking strong OP. Great videos. Congrats on the deadlift PR.
I like the long-term planning.
Thanks GV - Famous quote in Red October, “The Russians don’t take a dump son, without a plan”. Since most PL programs are based on Russian science, I figure a good plan is probably the right thing.
Interval Cardio on the hamster wheel for 20 mins.
Deadlifts:
Bar x some
135 x 10
135 x 8
185 x 5
245 x 5
315 x 3
330 x 3
350 x 3
Stiff Leg Deads:
135 x 10 x 4 sets
Calves:
315 x 20 x 4
Deads were fast today, but my erectors felt like over-stretched guitar strings. They were on fire.
[quote]NHLFTR wrote:
Looking strong OP. Great videos. Congrats on the deadlift PR.[/quote]
Thanks for checking in and great to have you back.
Cardio - 30 mins steady state 3.5 @ 3 elevation
Foam Roll
Bench:
Bar x some
135 x 10
165 x 8
185 x 5
205 x 3 paused reps
235 x 3 paused reps
265 x 3 paused reps
Supersetted with Chins
10, 8, 8, 7
DB Bench: 65 x 10 x 4 sets
Face pulls: 4 sets of 10
BW Dips
Got my swole on with the DB Benchies.
Hey OMP, Just catching up as my meet was the same weekend as yours and I was out of town on business last week.
Great job at the meet. Videos looked solid on all lifts.
Great work in here.
In Red October did one of the guys say, “Warriors, come out and play…” with a kind of taunting voice?