Deadlift
135.185.225X5
245X5
275X3
315XAMRAP
5 reps 2 double overhand
Box Squats
4X10X95 small red bands
Good Mornings
4X10X95
Best double overhand pull I remember so I’m calling it a PR. Box squats are killing my hips and quads, in a good way.
So I finished up my first cycle of 531 on Tuesday as my reintroduction to the gym because 531 is the program I know best. I then drove 1600 miles hone between Wednesday and Thursday and too Friday off. I have a vacation starting Monday so I’m going to get an upper body workout in on Saturday a lower on Sunday then nothing until the following Saturday. That will be my 39th birthday and I plan to do a max squat, bench, and ohp. My goal is 3-4-5 on my 40th birthday. So we shall see what I need to get there.
Bench
45.75.95.115X5
135X5
155X5
175X3
135X10 3 sets
Press
5X10X65
Superset press with 2 sets of 4 pull-ups then 3 sets of 10 lat pulls
10 minute incline walk.
Generally felt horrible all the way through, the gym in my hometown doesn’t have a squat rack anymore so don’t know if I will get in a lower body workout tomorrow or not. Now to sleep off and on all day and work on my recovery.
Squat
45.95.135X5
185.225.245X3
315X3
Working out with my son, just trying to do something.
Pause Squat
5X3X185
Deadlift
Worked up to 1 set of 3 at 315#
Son wanted to bench so I warmed up with him to show form, then let him go from there.
No workout til next Saturday because of vacation at the beach, then test max bench and squat before starting 13 week Wendler cycle.
Mock meet today
Squat
315 Absolutely no problem
335 weird hitch coming out of the hole, but not heavy
355 heavy but didn’t have to grind
Bench
205 absolutely no problem
225 way easier than expected, flew up
245 slight grind 3 inches off my chest, but still locked it out
Deadlift
315 not heavy
365 slight grind, then got red lighted because i didn’t control it to the ground
405 grinded it all the way, but super pumped to get this
All in all, my strongest day in the gym probably ever. PR on squat, bench, and tied my DL PR for a 1005# total. Today has me ready to stick to the program because I am definitely getting stronger. Trying to find a meet for December to put an actual meet total together. Goals are 405/315/495, probably a bit much, but that’s a 1 year goal. Eventually want to get too 500/400/600 maybe by age 45.
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Bench
45.85.105.125X5
145X3
165X3
185XAMRAP
8 reps
195X3
205X3X3
CGBP/ME Chins
5X10X115#
5.5.4.4.3
21 total chin-ups
Triceps rope extensions
50 reps 35# AFSAP
40-10
Rear Delt Flys
50 reps 10# DB AFSAP
25-15-10
Hanging Leg Raises
50 reps AFSAP
18-5-7-10-5-5
Bench felt slow today, probably should have taken a full week off after my mock meet. CGBP destroyed my triceps in a good way. Still don’t know how to do rear delt work, or they’re so weak that I can’t even use 10# dumbbells correctly, lol. Did 35 reps of reverse flys targeting the upper back not real sure what I’m doing with my shoulders/upper back.
Squat
45.95.135.155.185X5
210X3
240X3
275XAMRAP
9 reps
285X3
295X3X3
Leg Press
5X10
90.135.180.135.95
Lilly Shrugs
4X15 25# plates
Bench Leg Raises
4X15.15.12.10
Squats took 45 minutes because they were heavy, but not grinding. AMRAP set illuminated some core/back weakness, caused me to tip forward around rep 6. Did all this while watching 3 different guys squat 500+, lol.
Don’t know how to leg press, just trying to find where to put my feet. Knees don’t like it, right ankle has less mobility than my left, but I got it done.
The bench leg raises/roll-up were HELL on my abs and low back. Supersetted with Lilly shrugs, which is basically a good morning movement with a rear delt/trap shrug at the morning. Good hamstring stretch and glute work.
Food was subpar going into today’s training, better afterwards. I’ve gotten to my new location for at least a month so I can start cooking tomorrow and back to eating properly.
Press
45.65.75X5
85X3
100X3
110XAMRAP
11 reps
Close Grip Incline
5X10X95#
Lateral Raises
4X10 10# DB
Rear Delt Raises
4X10 10# DB
Some ab stuff
Finally found my rear delts, ouch. Obviously my shoulders are weak as I’ve never consistently worked them directly. These were way too hard, so they’re staying.
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Your consistency and steady improvements are good to see 
I eatvhed your deadlift video and can’t quite tell how you can improve your form. Perhaps @guineapig @Koestrizer @simo74 @Frank_C can give you some pointers or can tag someone who can.
2 Likes
Thanks for the Tag in TnT.
@bctx1981 Really nice squat PR the other day. Speed looked good, deff more in the tank. Nice to see another mature (at least by age 
) lifter putting in some good hard work.
Was there a deadlift question or form video ?? No idea if I can offer any help but happy to look, or just shoot the breeze.
Following
2 Likes
You have summoned the guinea pig of gains. Going off the most recent deadlift vid scrolling up things are looking solid overall. Low side angle obscures a lot though so different camera angles would be useful.
From what I can see the only thing I’d fix is how u lower the barbell. From the top u bend ur knees and break at the hips at the same time so the bar slides down ur thighs and ends up out in front of u over ur toes at the ground, messing up the start position for the next rep. Only really matters on reps but it’s sloppy. Break at hips first then knees a bit after when lowering to maintain straight bar path over mid foot.
EDIT: scrolled up to look at more vids. Would also recommend starting the bar over the middle of ur foot. This is the positioning that is most efficient.
Rolling back and forth or knocking the bar forward with ur shins is a waste of energy vs starting the bar over midfoot unless u need to like Thor or Eddie Hall to get in position. They do roll the bar over their midfoot before initiating the lift.
What I’m seeing is when u start generating tension like when u wedge ur knees in ur knocking the bar forward with ur shins and/or shifts to midfoot naturally as ur body will get in its strongest position. The energy spent getting the bar over midfoot or moving horizontally is better spent actually lifting the bar up.
Fix is to start the bar over mid foot. Might take a bit of experimentation to find that point
2 Likes
I would second this. It may be the camera angle but it Also looks like your shoulders are a little in front of the bar as well when you pull. (I am guilt of this too). ThIs usually happens to me when my lats are not locked in.
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I’m no form expert but you look pretty good to me. The above tips will clean it up a bit which will make the move more efficient.
I’ve read the cues and figured out how “I’m supposed” to do it, but then I found what works best for my body. There’s no reason to start in a bad position, but after that it’s personal trial and error.
Congrats on finding your rear delts, too!
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Trash DL session
45.135.165.205X5
235X3
265X3
295X3
The End
Work, life, kids got in the way and by the time I finished 295 I was in a dark place mentally. I don’t like lifting like that, so I shut it down. Choosing to take a W on the work sets. Used 1 tip from everyone’s comments and that was starting mid foot. Felt odd starting out, but actually felt stronger as it got heavier. Thanks everyone.
3 Likes
Been almost a week since I lifted because work was too physically strenuous working 18 hours a day or so. Then last night, I rolled an 18 wheeler and spent the night in an emergency room. Pretty sure my rotator cuff is messed up and my right quad is pretty sore. Going to give it a few days then see what still hurts and start another rehab process.
Holy shit that sucks big time. How did that happen ?
Had a bad steer tire. When it blew the hood exploded and I was drug into a guard rail then over a 30 foot embankment. I’m probably a little understated about it, it was a hell of a ride, lol. Fortunately I was able to climb out the drivers side window and away from the wreck.
Wow sounds pretty bad. Glad you are OK or at least still in one piece.
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That sounds like a near death experience. Glad you came out of it okay considering the possibilities.
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Squat week 2
45.95.135.155.185X5
195X5
225X5
255XAMRAP
12 reps
Couldn’t get my hands on the rings because of my shoulder so I held it at the collars. Everything moved fine, no pain. With the shoulder being an issue probably just squat and condition for the next 2 weeks then reevaluate.
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