5 February
Front squats
20kg x 12
60kg x 8
80kg x 6
110kg 3 x 5
115kg x 3
120kg x 2
Incline Bench
20kg x 12
60kg x 8
80kg x 8
90kg 3 x 5
95kg x 3
100kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skull crusher EZ bar
30kg 2 x 8
Incline Db Curls 18kg 2 x 8
45 Degree Lat Raises
8kg 2 x 12
7 February
Deadlift
60kg x 12
100kg x 8
140kg x 4
160kg x 3 x 5
180kg x 3
190kg x 2 - For a change I bothered to film a lift. Once I can upload it Iāll post it here. Moved painfully slowly - could probably refine my form.
Triceps Dips
4
5
6
+10kg x 3 x 5
Weighted Chin Up
4
5
6
Triceps Dumbbell Skull Crusher
16kg x 2 x 8
Preacher Curl EZ Bar
30 Degree Dumbbell Lat Raise
8kg x 2 x 8
This morningās 190 for 2; it moved slowly. Given I bothered to film a lift for a change, I figured it made sense to ask for some feedback / work ons with regard to form.
Tagged a few people who I figure might be able to spot what I can do to improve, but feel free to ignore if you canāt be arsed.
To me it looks as if you start the pull with your hips fairly low. Maybe that suits your leverages better but itād be a horrible place for me to initiate a pull. Would you say you have long legs, or a long torso?
Hard angle to gauge much else from, itās inferrable but not readily where your shoulder is in relation to the bar. The bar is travelling a lot, and since your feet are planted I doubt it remains over your midfoot.
I hear exhales just before you go, rather than getting a lot of air. Might be worth thinking about.
Really controlled eccentric. Kudos.
I think you have better deadlift form than I do!
There may be a small amount of outwards bar travel at the beginning of rep one, which you correct by mid-shin. Otherwise, you were able to keep everything nice and tight throughout the lift.
One thing I could suggest, (which I may butcher the explanation of), is to soften your shoulders a bit. I let my shoulder āhangā and try not to remain super tight in the traps/shoulders. This doesnāt mean that your upper back is all loosey goosey, but it tends to get me a smoother pull from a slightly higher starter position (very slightly). It might just be because your shoulder are all muscle-ly but it looks like youāre so tight up there that youāre almost holding a slight shrug. This isnāt a bad thing for muscle development, but might be counter-productive for a max effort pull.
Can anyone else relate to what Iām explaining who is a better coach than I am?
You can kind of see what I mean here:
Iām honestly not much of a technique guy, but from what I can see it looks like the weight is pulling you forward from the set-up. If you āfall backwardā with it, you should be able to better leverage your bodyweight against the bar.
@Voxel Thanks for the comments. Iād say I have long legs. Iāll try setting up with hips slightly higher and see how it feels. Iāll also see if I can brace more before initiating the lift.
@littlesleeper cheers for the video. I think I get what youāre saying. Maybe it is a by product of me focusing so hard on getting tight before the lift that Iāve gone too far the other way.
@T3hPwnisher Thanks - I like the idea of letting my weight do some of the work for me.
Boys above have covered it really. Looks like maybe your shins hit the bar and make it roll forward just before you initiate the pull (I have been doing this too). You may be standing a little close to the bar. This is also marking your shoulders be in front of the bar as you pull hence the bar path goes forward and then back. Maybe lats arenāt engaged enough but itās hard to tell.
All of these things are tiny though it doesnāt look that bad.
Cheers, mate. It was more that the lift was so slow - had time to go and make a cup of coffee when I watched it back.
Iāll shuffle back next session and see if greater distance helps. I do feel as though I engage the lats at the start of the lifts but sometimes struggle to maintain the engagement.
10 February
A real tough slog of a session.
Front squats
20kg x 12
60kg x 8
80kg x 6
110kg 3 x 5
115kg x 3
120kg x 2
Incline Bench
20kg x 12
60kg x 8
80kg x 8
90kg 3 x 5
95kg x 3
100kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skull crusher EZ bar
30kg 2 x 8
Incline Db Curls 18kg 2 x 8
45 Degree Lat Raises
8kg 2 x 12
11 February
Had to cut this session short.
Deadlift
60kg x 12
100kg x 8
140kg x 4
160kg x 3 x 5
180kg x 3
190kg x 2
13 February
Front squats
20kg x 12
60kg x 8
80kg x 6
110kg 3 x 5
120kg x 3
125kg x 2
Incline Bench
20kg x 12
60kg x 8
80kg x 8
90kg 3 x 5
95kg x 3
102.5kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
65kg 3 x 5
75kg x 3
85kg x 2
Skull crusher EZ bar
30kg 2 x 8
Incline Db Curls 18kg 2 x 8
45 Degree Lat Raises
8kg 2 x 12
That strength is creeping up now @steigs matey
Positively glacially but yes it is coming.
Amazing what happens when you stick to a programme for over 6 months. If only someone had told me this when I was 18ā¦
14 February
Triceps Dips
4
5
6
+10kg x 3 x 5
Weighted Chin Up
4
5
6
Triceps Dumbbell Skull Crusher
16kg x 2 x 8
Preacher Curl EZ Bar
30 Degree Dumbbell Lat Raise
8kg x 2 x 8
And then, because I had some time, 5x5 18kg db curls
17 February
Deadlift
60kg x 12
100kg x 8
140kg x 4
160kg x 3 x 5
180kg x 3
190kg x 2
Triceps Dips
4
5
6
+10kg x 3 x 5
Weighted Chin Up
4
5
6
Triceps Dumbbell Skull Crusher
16kg x 2 x 8
Preacher Curl EZ Bar
30 Degree Dumbbell Lat Raise
8kg x 2 x 8
18 February
10 mins of HIIT
Airdyne
20 secs on / 10 secs off - 20 rounds
Consistent work you handsome bastard 
19 February
Front squats
20kg x 12
60kg x 8
80kg x 6
110kg 3 x 5
120kg x 3
125kg x 2
Incline Bench
20kg x 12
60kg x 8
80kg x 8
90kg 3 x 5
95kg x 3
102.5kg x 2 - this was really smooth. Could probably have gone heavier
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
65kg 3 x 5
75kg x 3
85kg x 2
Skull crusher EZ bar
30kg 2 x 8
Incline Db Curls 18kg 2 x 8
45 Degree Lat Raises
8kg 2 x 12
Slowly, slowly - ready for the end of this yearās transformation.
How are you getting on?