I appreciate the reply. He’s committed to creating his own thread. Seems like I might have him commit to Beefcake although my ideal suggestion is 5’s PRO & FSL
Throw my $0.02 in: 5’s PRO with BBB FSL, followed by 5/3/1 PR sets and 5x5 FSL, gave me the most consistent strength gains.
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Monday, 2020-09-14
Committed Week 3, Day 14 committed2020
Weight: 75.9 kg
Had my first good night of sleep in ages. A bit of a topsy-turvy day. Had to get dad an ambulance but he’s back home now awaiting a call for when they can fit him in for an MRI. Was stressed like hell during the workout as my training partner for the day had places to go. And then I had three teeth removed so I reckon my body needed the calories from that volcano pizza I upload a picture of (had the pizza before the surgery)
Therefore I supersetted two main-lifts, and skipped my warm-up sets on the deadlift.
| Exercise | Notes | Reps | Weight |
|---|---|---|---|
| A1. Back Squat | 3/4 eccentric, 5s | 6 | 55 |
| 6 | 65 | ||
| 6 | 70 | ||
| 7 | 75 | ||
| 7 | 80 | ||
| 7 | 80 | ||
| A2. Bench | 3/4 eccentric, 5s | 6 | 30 |
| 6 | 37 | ||
| 6 | 40 | ||
| 7 | 42 | ||
| 7 | 45 | ||
| 7 | 45 | ||
| B. Deadlift | 3/4 eccentric, 5s, Skipped | 6 | 65 |
| Skipped | 6 | 75 | |
| Skipped (was in a hurry) | 6 | 80 | |
| 7 | 90 | ||
| 7 | 90 | ||
| 7 | 95 | ||
| C1. DB Decline | Normal tempo, 2-0-1-0 | 10 | ? |
| 10 | ? | ||
| 10 | ? | ||
| 8-10 | ? | ||
| C2. Seated Row | Pronated, 2-0-1-0 | 10 | ? |
| 10 | ? | ||
| 10 | ? | ||
| 8-10 | ? |
Squat feeling good now. Went for a really wide stance eventually. Forgot to get a shot from the requested angle (sorry @guineapig). Will amend on Friday as Wednesday’s workout will be in a crowded gym.
3/4th tempo for those unfamiliar means doing the prescribed tempo (5s here, which I admit to being a bit iffy with) for 3/4th of the eccentric and then trying to get a stretch reflex out of the final 1/4th of the ROM. My goal is just to build my squat to the depth of hip/knee are parallel. For climbing I’d get more out of going deeper but… I like back squatting so I’ll try and back squat in the way that’s best for me and my morphology and work on my ability to one-leg step up on holds requiring me to start from an ATG some other way.
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You’re suggestion might be better on paper, but if it isn’t better in his head, his results will be worse.
Very true!
I have a million little tweaks that I would probably recommend, bearing in mind his other activities, but I worry too many of other peoples ideas will decrease his effort.
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Maybe, maybe not. I don’t know. I know he’d welcome the discourse and I can’t instinctively say it’ll drive him down the wrong path so I think you should be candid with whatever you have in mind!
He has better stick-to-it-ness than I do. While I could switch programs every two weeks he’s more the kind of individual that’d stick to something that isn’t even working just to not have to change things up (other than adding load).
I watched your last couple Squat videos. Keep playing with your stance and do pause squats in the hole. The other thing I noticed is you are over arching your lower back which will cause artificial hip impingement. Squat University has at least 1 video on this.
My guesses would be you need a wide stance (looks like you have long femurs). And that you need to learn to brace with your abs rather than your lower spine.
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Yeah noticed as well. Even on the not as wide, you can see, as you go down, that your spine arches more. It looks like you have super long tibias ahah
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Like @BOTSLAYER and @aldebaran said (tho FWIW I said first a while ago) looks like there is an extension bias in your squat which could be contributing to ur hip impingement issues.
There’s a couple of elements to this but the gist of it is that neutral spine positioning makes breathing and bracing good which makes lift heavy good.
We are looking at your torso segment where the magic happens. The body can generate an incredible amount of stiffness and stability facilitated by neutral positions (+ other benefits to ROM, impingement etc.).
We are interested in everything from the pelvis up to our our ribs, this is what makes up our torso. Pelvis can be tilted anterior/posteriorly to varying degrees and so can the ribs be flared or tucked (can think of this as thoracic extension/flexion also). We brace most effectively when ribs and pelvis are in neutral (see vids below). For you that may mean cuing ribs down and pelvis tucked at the start.
When u lock yourself into a neutral position will probably feel abs and glutes coming on which is a good thing. Now that we’ve set neutral position we do the breathing tings. Like I said neutral spine enhances the brace/stability/torso stiffness you can achieve, because bio mechanics and shit, and it’s probably protective against injury.
Check the vids in this reply I made to another dude.
It’s mostly all there but there’s plenty of other resources if you want em. If you like long form lectur-y stuff:
https://kabukistrength.com/breathing-is-not-bracing-kms-public/
Isa something I’m working on myself currently. I tend towards extension patterns myself in the squat because I’ve squat that way for a while until relatively recent. Contributed to a back injury I had last year
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I’ve watched breathing is not bracing before. Might give it another look, never hurts to refresh. Will check out the other videos ASAP. Any specific cues that has helped you personally?
Isa gonna have to be specific to u. If u flare ur ribs then ribs down / abs on wud be good. Chest up is terrible cue for many people conversely. It’ll just come down to practice of the correct motor pattern. U can cue whatever u want lol
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That’s a really good answer actually. I’ll see if I can get videos tomorrow during pause squats but as I wrote earlier it’ll be crowded and I don’t like recording then because then if someone doesn’t want to be in the recording there’s little opportunity for them to move somewhere else. And asking that many people for permission is time-consuming
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All me answers are good answers lool. WisdomPig
The important thing is to FEEL the positions and the brace. It’s all kinda tactile, feely, touchy, propriocepty learning. Learn by doing pre much
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Tuesday 2020-09-15
Committed Week 3, Day 15 committed2020
Planned deload from climbing
Walking for social life. Biking to run errands. Here’s some extra cals to recover from dentalness
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It looks delicious.
Spiced chicken, pitta, noodles, some kind of Spanish tortilla in the background, plus vegetation?
Thank you!
It’s salmon and noodles fried in soy, tossed into a pita and the vegetation is some spinach I tossed quickly into a pan with some lime juice (I don’t like it when it turns the color of soy). I fit whatever I could into the one piece of bread that I had and whatever didn’t fit snugly into the pita went on the plate 
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I might have to rename my log
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Wednesday 2020-09-16
Committed Week 3, Day 16 committed2020
Weight: 76.1 kg
Not my scheduled workout. Friends wanted to socialise over exercising and I didn’t feel like having them adapt to me today. I asked what they wanted to do instead. Ended up benching heavy, deadlifting heavy, and then pressing for a poomp. Finale was a pull-up ladder but rather than go 4-3-2-1 like they did I did 4-3-2-10 cuz I’m cool like that.
Had carbs within carbs afterwards (sweet potatoes + beef inside pita bread).
The place where my wisdom teeth used to be is killing me and my painkillers aren’t making a dent. Just heard from mom she’s made some pancakes so I’m going to go over and steal left-overs for a pre-bed snack. I’ll add cottage cheese and powdered peanut butter (inspired by the @flappinit @T3hPwnisher greek-yoghurt discussion) and maybe a banana.
Other than that I’m just wiped. Between the pain and checking in on family (dad is in the hospital) I’m really happy to go to sleep in a few hours 
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