Sorry you meant barbell, was in a rush last night. Fell up the stairs, that’s something I would do too.
Falling on stairs does not sound like fun either way you’re going.
Well this fall was going down, I had an arm full…damn high risers. Its the garage, so doubt they will get replaced.
hammies are good sore, legs feel nothing like last week today.
AND yea, meant barbell. Looks like we dont have the right tool/size something like that. Looks like a gym day 
[quote]gorillavanilla wrote:
Falling on stairs does not sound like fun either way you’re going.[/quote]
The stairs would have been a softer landing than the cement 
Ouch! Recovering from the high contact cement workout OK?
Hey there long time no log…
Cor nothing really lingered from the fall, my right hip got a little jammed up, but didnt slow me down.
I have been consistently working on my form after Damutt brought it to my attention. I know i have pretty bad pelvic tilt thing, and when it is not addressed …not good. So know that I am working on it. I hate doing box squats too, but it does help. I havent gone for any back squats and not sure when/if i even will. My FS is getting pretty tight! Hitting that upper back feels so good, and I hold my form so much better than back anyway. I hit legs every 5th day, so Im FS quite a bit more. I also have been getting my ankles and calves some work (mobility) that is a big plus. Just keeping feet planted solid and getting knees out, love it!
After my last back pics, I really hated how I had the width I like, but lost some of that thicker look, so the added FS work and pulls have helped. I brought back some old templates that seemed to keep me more “balanced”, and have really enjoyed them. If I “tweak” them at all, I do any extra wk AFTER I finish. I am known to throw more stuff in the middle and then cant finish strong
Ive run this for about 3 weeks. I usually hit every other day, I will run this for another 3-5 weeks? Forgot how much I loved FS and deads together(every other leg day) Alt incline bench and flat , and all the great single leg work I love to hate 
I have also been running on a deficit, nothing crazy. I am going to run it for 10-12 weeks more? Havent really decided. I do not have a “goal weight” in mind. I havent dieted in so long (and been able to stick with it) that I am needing to prove to myself I can actually do it, so far so good. I mentally want it this time. weights will feel “new” again, when I get to train with lots of food in my belly. My training hasnt taken a big hit yet, although changing up what i was doing, has helped. I actually had to think “how do I do this”, when doing good mornings :0, and the back ext. wk is finally starting not to be as pathetic.
I do regret not being able to stick with this cut the last time i did it, I feel like winter is the time to eat and spring is a time to shred it off.
Maybe Ill just run the lean look for longer than I thought, but I am jumping the gun, as i am only down 4#.
Heres a very short back vid from yesterday.
Yay you’re back. Corm has gone MIA. I was actually thinking of adding deads & FS on the same session myself, glad to hear they go well together. Although I’ll be throwing in some DB Dl’s as well so I can play around with the weight. Yep I have to constantly think knees out, squeeze bum.
I’m planning on bulking up myself this winter, I seem to be doing that anyway. Keep up the good work and logging, we miss you, I’m sure I can speak for all the boys on that.
I stand by my statement that your squat form wasn’t that bad. It certainly needed work but I’m not sure that doing anything but standard squats is going to help. I’ve certainly seen worse form in this very forum.
min hey …Im not bulking, but enjoy yours! FS and DL on same day is a bit brutal, but I like it that way.
Joe …, thanks for that. I should say Ive not done BS with more than a load i can keep my back straighter. I just really enjoy FS anyway.
The ques seem easier, probably because my form is more dialed in. I think at the time i got the critique it was bad timing as i had felt like I just got the monkey off my back… The ankle work has done more for me than anything. I had snapped a pic from somewhere else ill se if i kept it.
mostly food
this
and one of stretches
Got a little off track today. That wont happen again.The best plan worked is the one that is actually followed.
warm up lots
bench flat
45/10
55/8
75/6
100/2
95/3
80/5
80/10
80/6 pause
DB Incline
25/6
30/3x6
DB sh press
20/4x6
TBAR ROWS
55/5
60/4
65/4
70/2
75/2
80/2 but not counting as was horrible form. EDIT to say i dont add in the 3# v handle/bar although i should the handle, guess it doesnt matter.
DB ROW
40/8e
35/2x8
superset no rest
side delt raise str arms 10s for 8
8s/2x10
curls
15s 3x8 together
plate raise
25# 3x8
The lower volume day I got carried away. The bench I had no business going for the 100, it was supposed to be 80/3x5
Anyway the second set of 10 I think I was just mad and kept going. Kinda funny I was going too fast and slowed down, then i was like oh 10 reps eh… then i slowed it right down and ended with the pause set. i think I am tighter than Ive been in past and should see some nice progress, if i dont jump ahead of myself. i do the best doing moderate work and then throwing in some PRs, but hey being in a deficit…, Ill take what i get!
The only thing i may call myself out on are the 15# curls, not sure I was pushing it, but dang I hate doing the bro curls, and it shows .
Heres was my last set.
Nice bench work and your squat form is excellent.
[quote]Up wrote:
Got a little off track today. That wont happen again.The best plan worked is the one that is actually followed.
Yep we have a saying and that’s plan your dive and dive your plan. Npt always easy to do in every day life though. I know nothing about benchingbut looked good me.
Thanks guys, The main thing is I LOVE the process.
After my last back pics I posted, well not the last but before the ones yesterday, I had said i like how i stayed trim but kept width, what i didnt say was I hated how flat my back had gotten. Looked pancake-ish. I have regained some thickness, and am feeling much better.
A couple side by sides.
No training today, will hit it hard tomorrow.
I think I see some striations in those traps and your erectors are looking strong and thick as well.
Checking in. You really get the volume in.
Back is looking much thicker in a good way.
Getting hot in here. Gotta go kbye.