Hi,
I. M. O. having watched your squat video. I think that you are not breaking at the hips at the start of your squat. Instead you seem to break first at the knees and try to sit back from there.
Just my observation. Maybe you could look at the video again with this in mind?
I’m starting over on my squat building from the ground up, i’ll get some more videos up from my next squat day. Honestly looking back I was a dumbass squatting. My form was degrading due to ever increasing tightness in my hips that I had been neglecting fr awhile and kept hurting myself whenever I went heavy. I’ve got a pretty good grasp and am confident with all of the other lifts, so squat form is my main priority. I’m going to eat sleep and breathe working on getting my hips to where they need to be.
Day 35 Military Press
55x3
65x3
70x15
Tried a different approach to this assistance work, and I feel I responded to it much better.
Chins(N) 10,5,4,3,3
Dips 10,6,5,4,3,-4
Supersetted dips and chins, was going to end with negative chins but was too short to get a good jump in…
First time training at night rather than in the morning running on nothing but a small amount of food, had much more energy and was more focused. But some of the cons of going at night are out weighing going in the morning so i’m going to just experiment with it for now.
Since I hurt my back last Saturday I’ve been working diligently to be ready for this session. I’ve realized just how far I had let myself go in regards to squat flexibility and have been holding 3rd world squats working on getting into an upright position which I am very close to reaching. Lots of hip flexor stretch and glute activation everyday as well.
Day 36 Deadlift
165x3
190x3
210x14 (C1 190x18, C2 200x12) Blew it out of the water tonight, felt great.
Back Extensions 20x2
Leg Raise to bar x8,4 (probably not the best move for me, back to the rollouts.)
Planks/side planks didn’t track.
There was a Thriller dance class going on tonight, people dressed up with zombie face paint getting an aerobic workout learning the Thriller dance, made my night.
“As the skin rips from my palms and the blood drips down my shins as I pull this iron demon up towards the heavens, only one thing is on my mind. Revenge.”
Day 37 Bench Press
100x3
110x3
125x12 (C1 115x11, C2 120x12) +2 rep PR
Super Set
DBBP 40x10x5
NCR 105x10x5
Back’s still not 100%, squat day on Monday.
Training at night is much different than in the morning…
Day 37 Bench Press
100x3
110x3
125x12 (C1 115x11, C2 120x12) +2 rep PR
Super Set
DBBP 40x10x5
NCR 105x10x5
Back’s still not 100%, squat day on Monday.
Training at night is much different than in the morning…
Great Day!
Day 38 Squat
120x3
135x3
155x10
These were all ass to grass, I’ve finally regained my hip mobility after the cluster fuck that was my time in Tradoc, last time i squatted that deep without a box for reference, and I’m 40lbs stronger than then.
Took the advice from one of the last Dan John articles, squat everyday in one way or another, and stretch your hip flexors. If you don’t use it you lose it.
Barbell Step Ups 45x8x3
GHR5x2,11x1 Played a bit of gym legos with this trying to set up a foot plate with aerobic steps behind my feet on the lat pull down. Failed miserably.
Day 39 Military Press
60x5
70x3
75x11 2 rep PR
Superset
Dipsx10,9,5
Chinsx10,5,3
Bad day, losing sleep.
Day 39 Military Press
60x5
70x3
75x11 2 rep PR
Superset
Dipsx10,9,5
Chinsx10,5,3
Bad day, losing sleep.
Day 40 Deadlift
175x5
200x3
225x7 (C1 205x10, C2 210x10)
BBB
DLx135x10x4
Planks/side planks/ball rollouts, just did a bunch didn’t keep track.
This weekend took a lot out of me, very stiff and tired, and didn’t have time to eat so for the majority of Sunday I was fasting.
Day 41 Bench Press
105x5
120x3
135x8 (PR in that i’ve never benched 135 before woo!)
From here on out all the weights I use past today will be brand new, pretty big goal completed for me tonight.
DBBP 45x10x1,40x10x3
PCR 115x10x4
Placed a 10 lb dumbbell underneath my pull up bar at home and perform 3 reps with the db between my feet every time I walk under the bar. Just a little way to increase my upper body pulling volume, I’m curious to see what will happen on my next MP day after doing these.
Hey man, im starting 5/3/1 tomorrow and saw your thread and decided to read it because its hard to find someone close to myself on this site! Most people seem to be absolute beats!
Cant wait to start tomorrow now after reading your log my actual maxes tested on fri and sat were Bench 85kg squat 100kg deadlift 125kg MP 60kg
Anyway good work man keep it up, il be reading
Hey man, thanks. I’ll check out your log as well. Everyone else in these logs certainly are impressive, not sure if I even fit in haha but I’m working on getting there.
Day 42 Squat
130x5
145x3
160x8
BBB
Squat 95x10x4 (exhausting)
Leg Curl 75x10x2,60x10x2 Wasn’t very comfortable doing leg curls at first, felt like my knees were being pulled apart from inside, but as I warmed up to it that feeling went away.
Here’s my outline for the next few cycles that I’ll carry with me along with my logs.
5/3/1 Assistance
Military Press/ jog-
-Dips 50
-Chins Varying Grips (P/S/N)* 50
-Barbell Curls 5x10
Deadlift/sprint-
-Deadlift 5x10
-Ab rollouts bridges/side bridges circuit 3x
Bench Press/jog-
-Dumbell Bench 5x10
-Cable Row Varying Grips (P/S/N)* 5x10
Squat/sprint-
-Squat 5x10
-Leg curl 5x10
Warm up-
Foam roll
Jump Rope
Maximum Strength Warm-ups modified
3 sets- bar,5,5,3 of main movement before work sets.
*(P/S/N) Alternated in that order throughout cycles
Deload
Day 43 Military Press
45x5
45x5
55x5
Dips- 10,10,8
Neutral Chins- 10x7x3 fried
EZ bar curl- 41x10x1,31x10x2
On a lighter note, on my way to the gym I spun my car out on a patch of ice and came inches from sliding out onto a busy highway.
Day 44 Deadlift
135x5
135x5
145x5
Back Extensions 15x2
Ball rollouts 15x2
Concentrated on technique more than anything, set the bar a little bit closer and almost felt like I was falling backwards as I pulled and the bar counter balanced.
Day 45 Bench Press
55x5
75x5
85x5
Paid special attention to how I set up and here’s what i’ve got-
*with back flat on the bench my eyes are directly above the bar, from here I set my feet down and under the bench squeezing it between my legs, then arch up and set back down so that my eyes are aligned beneath the bar after the arch. This feels pretty good so i’m noting how I set up so I can be reminded to continually set up the same way.
DBBP 45x10x3
CRN 115x10x3
This deload week is taking a very long time, schedule has been crazy and I’ve been getting snowed in a few times. Probably going to get the squat day over tomorrow and jump back into the next cycle. If i had a good olympic set at home and a power cage i’d be in heaven.
In honor of the newest movie coming out which I have yet to see. Hermione how she was meant to be.
Day 46 Squat
85x5
105x5
115x5
High step ups 65x5x2
Leg curls 60x15x2
Yea! Cycle 4 Here I Come!
Day 47 Military Press
55x5
65x5
75x8 (C370x13) Not doing so good.
Chinsx7,7, 10lbsx5x1,x3x1
Dipsx10x10, 10lbsx5x1,3x1
EZCx31x10x5
When I got to the gym there was a light sprinkling o snow outside, when I left there was about 3 inches covering my car. Vibrams dry amazingly fast as I was walking through the snow clearing my car off. Crashed into a sidewalk on my way home. Was it worth it? I have not been getting to the gym much this past few weeks so yes, yes it was.
Day 48 Deadlift
155x5
180x5
205x8 (C3 200x11)
Felt pretty good on that last set, but stopped pretty early. My left ear tends to go deaf for a few minutes after I deadlift… strange.
DL 10x135x3
Roll out 10x3