Hard to say for sure without video but if the same thing happened at the same point I think what might be happening is that drift is causing the grind, not vice versa. If you’re getting it to your knees and it’s drifting after, it may be upper back weakness (lats in particular) stopping you from keeping the bar on your legs. I had a scan of your log and it looks like you do a fair amount of pull-ups and some rows but nothing heavy combined with high reps. I’ve found Kroc rows are pretty much unbeatable for get your upper/middle back (and grip) strong. Once per week is enough, and you can follow up your top set with lighter back off sets.
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Yeah - you’re right on. My only heavy back work is my deadlift. I’ve never been great at rows - I think my form is pretty spot on but I struggle to feel like I’m engaging my back. Though familiar with Kroc rows, I’ve never programmed them in. I’ll do a litlte research on them and give them a shot. Deadlifting is what has become my favorite lift - anything I can do to improve I’ll try. I’m stocky with pretty broad shoulders and only 5’8" so it has come pretty naturally to me. Thanks again for the advice @MarkKO. You living in Australia? From there?
Edit: I’ll try to get a video next session - maybe you can take a look at my form
Rest day - I may go for a walk or light jog today but mostly taking it easy.
I’m going to do a 17 hour fast, starting from last evening, 8PM to 5PM today. I typically fast once about every 2 weeks and only a shorter one. I’ll probably do the light cardio before dinner and then have a nice balanced meal.
Edit: good fast. Cal under target for the day but hit 195 of protein.
Outdoor bike ride medium intensity - 10.5 miles, 45 minutes. Did a few 120 lb sand bag carries for about 15 minutes after ride. I had a ton of energy and burned some of it up.
@AliveAgain36 no worries. Definitely put up a video, I’ll check it out. Another greater overall DL builder are paused front squats, as heavy as you can handle for doubles.
Yep, I’m Australian. Second generation, mostly Eastern European background.
30 minutes of furious training this AM. Trained in my basement but only with light weight (unloaded BB, 25 & 55lb KB’s). Circuit of rows, OHP, zerchers, push-ups, sit-ups, swings, curls, skull crushers.
Taking a last minute trip to Florida this week for pleasure. I’ll only be there for a few days but won’t have access to weights. I haven’t had more than 4 consecutive days off from weights in probably 4 months so it should be good for me. I’m gonna hit it hard tomorrow - full body and then enjoy the break from weights. I’ll be bringing my bike and look forward to a couple long rides along the coast and maybe one or two beach runs. These will be purely for pleasure and any side benefit from a training perspective will be bonus.
Edit: afternoon mountain biking
23.5 miles / 110 minutes - ball buster but a blast.
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Right on. Bucket list vacation spot for me.
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There are some beautiful spots here. To actually see a decent amount of the country you’d need at least two months. When the munchkin is older I’d like to take a family drive from Canberra (we’re Canberrans) to Perth along the coast. That’s about three weeks. There are a three good gyms along the way too 
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No lifting today - driving down to Florida. I did get a blowout at 4AM which was awesome. Figure I got a little bit of a biceps and trap session in putting the spare on. Good times.
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Back from vacation and back in the gym. Pretty worthless training today but I got it done. Everything felt light but I had no energy. Few good nights of sleep needed after the all nighter drive back from Florida.
BB BP
1x10x45
1x10x135
4x4x225
3x10x135
DB OHP / Front / Lat Raise Superset
OHP 4x10x20
Raises 4x10x10
Squat
1x12x45
3x10x135
Tricep work
Ab wheel
4x10
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Surprised how taking time off has had the opposite effect I was expecting - oh well. Continuing to work through it and figure my energy will rebound.
Pull Day
BB Rows
1x12x45
1x10x95
2x8x145
1x5x165
2x3x185
1x10x95
Seated Leg Curls
4x20x70
Lat Pull Down
1x20x70
1x12x100
1x8x130
1x5x160
Kroc Rows
1x20x45
2x20x55
Face Pulls
1x10x27.5
1x10x32.5
1x10x37.5
Superset - Curls and Hammer Curls
Curls
3x20x30
Hammer Curls
3x12x15
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Good training today - energy is coming back. Just needed to catch up on sleep I guess.
Mesocycle 1, Week 2, Day 3
Mobility & Movement Day - 42 minutes
Ergometer warm-up - 5K
TRX body weight work (2 sets of 12-20 each)
-Row
-Powerpull
-Inverted row
-Low row
-Chest press
-Chest press to falling standout
-Y fly
-Single-leg squat
-Squat
Light kettlebell work (15-25lb bells)
-Curl
-Shoulder press
-Lateral raise
-Front raise
Ab Wheel
Stretching
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Mesocycle, Week 2, Day 4
I read the below article yesterday and incorporated into today’s training. Man - these were awesome. My shoulders felt great (and feel great now post training). I was tempted to throw some real weight on the bar when doing OHP, but want to give it a few weeks.
https://www.t-nation.com/training/one-exercise-for-total-shoulder-health
Push Day
Superset - BB BP / Band Flys with paused squeeze
BB BP
1x10x45
1x10x95
5x5x225
1x10x95
Band fly
7 sets of 10 - paused squeeze
Band pull aparts
3x10
Star pull aparts
2X10
BB Squats
1x12x45
1x10x95
4x10x135
OHP
2x10x45
2x10x65
2x10x85
Incline Bench
1x12x45
3x10x45
3x10x95 - paused on chest
KB Lunges
1x8x30KB
3x8x35KB
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Lunch today:
7.5 ounces chicken breast, Brussels sprouts, mixed bell peppers, mushrooms, peas, red onion, carrots, 1 tbs olive oil, season salt, Dave’s Redhot.
Edit: jalapeños - forgot the jalapeños
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In for two reasons:
- I like the looks of the log
- See if your facial expression ever changes…
haha looks good! Keep it up!
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Mesocycle 2, Week 2, Day 5
Took some deadlift videos today for feedback. I took a series from 225lbs to 475lbs. Any feedback is always appreciated from anyone. (tagging @MarkKO @flipcollar). Flip - remember or not, you’ve given me feedback in the past and I appreciate it.
At 475, I notice some drift - its always the same place when I go over about 455 - right at my mid quads. It becomes a problem when I go heaver than 475. I can overcome it at 495 but anything heavier and it prevents me from locking out. I also notice my head comes up - I believe it’s better to keep your chin pinned, but again, feedback on this would be helpful. This is my analysis, but others with more expertise may notice more significant problems. Thanks for anything you can share. If this is not an optimal angle, let me know and I can try some reshoots. While overall, I am trying to drop some weight, I still want to increase my deadlift and bench. Really the weight loss is for the shits of it, I would be happier to stay roughly the same or a little lighter, but hit a 300Lb bench and over 500lb deadlift at the end of these 10 weeks. If one starts to give (weight loss or strength), I will prioritize strength. I can always diet later 
I will likely shoot for 505 next Friday. I failed on two attempts last week and can post a video of my success (thinking positive!) or failure for additional feedback.
Pull Day
Ergometer warmup - 1,500 meters
Deadlift
1x5x135
1x5x225
1x5x315
1x3x405
1x1x475
5x5x315
KB Kroc Rows (only second time trying these - still figure them out. Will start to go heavier as I learn them better).
1x20x30
1x20x35
1x20x40
1xAMRAPX45 (probably around 30 - lost count)
*I’m incorporting Kroc Rows at the suggestion of MarkKO. I like these - they are an ass kicker. Even the though weight is not very heavy, I’m panting like a motherfucker at the end of the set and can definitely feel my back working. With regular BB rows, I never get the sensation that I am really working my back despite much of what I’ve tried. I still do them, but KR’s feel like they are really engaging my back. Looking forward to upping the weight as I gain more experience with them.
Superset WG Pullups / Chin Up
5 x 2 each
Superset DB Curls / Hammer Curls
Curl
3x12x30
Hammers
3x12x15
Loaded carries
45LB Plate Bear Hugs
-1 x 50 yards x 90lb
-1 x 50 yards x 135lb
DB Farmers Walks
2 x 50 yards x 75DBs
Waiter carries
2 x 50 yards x 25 lbs
5x225:
https://www.youtube.com/watch?v=jMf28DbCH50
5x315:
https://www.youtube.com/watch?v=-BMgWiXI1v4
3x405
1x475
I don’t see a lot wrong with that. Your hips shoot up a bit once you go above 405 lbs, but I don’t see how that would cause too many problems. The angle doesn’t let us see your shin angle at the start too well, although it looks like as you set up your knees drift forward. That could push the bar away from you a bit, but it didn’t seem to move too much.
Sorry, not overly helpful. I can’t see any major red flags at all. You could try snatch grip DL, they certainly help with lockout in some cases.
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Thanks - I didn’t think there was too much from this either really. Felt like my back and stance look okay. I’ll think on hip movements. Thanks for taking a look.
Saturday activity -
AM bike ride - medium intensity
10.25 miles, 46 minutes, fasted. Felt fantastic to ride in warm weather. It was about 75 degrees F during my ride. I road throughout winter, including biking to working 95% of days December - March, some days in sub-zero weather. Slightly more enjoyable with the Sun on my back, a warm breeze, and the smell of Spring. Had to cut it short to get my daughter to a soccer match (winner, winner!).
20 minute PM session.
Light work in my basement with an empty bar and 25/55lb KB’s, and bands, and body weight stuff. Low weight / higher volume. OHP, rows, KR’s, push-ups, squats, band pullaparts, on arm KB C&P’s, curls. Nothing too intense but got the heart rate up and the sweat going.
Then off to an 3 hour Easter Vigil to see my daughter confirmed and take her first communion. It was a good day.
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You and I both. Apparently my default expression is wanting to kill everyone. Don’t see it myself.
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