C5W2D2 Bench
Set 1 65kg x 3 reps
Set 2 75kg x 3 reps
Set 3 85kg x 3 reps
Dips - 3 sets of 8,6 and 5 reps
Z-Press 5 sets of 10 reps @35kg - holy shit this are hard as fuck
Barbell Row 5 sets of 10 reps @60kg - slow and controlled
Finisher superset 5 sets of 10 reps → Barbell curl, tricep pushdown and face pulls
C5W2D3 Deadlift
Set 1 92kg x 3 reps
Set 2 105kg x 3 reps
Set 3 120kg x 3 reps
decided to go sumo…feels a lot better than conventional atm. Also trying to go beltess as much as i can(all sets were beltless)
BBB Front squats - 5 sets of 10 reps @50kg - great suggestion by @MarkKO to hit the upper back definitely starting to show
overall my training is going really well, i’m getting all the prescribed reps and even though i’m training well below my 1 rep max, i feel that every week as the weights increase they feel lighter so definitely getting stronger, the only lift i really struggle with is the bench - which to be honest, is the one that i like the least (i love ohp)-
this week also i started to drop some carbs(mostly being honest with myself and stop eating ice cream/cookies/chocolate) to try to lose some weight and so far i feel great(and lost 2,1kg) so gonna keep it up as long as i can 
Just out of interest, why no belt and why no PR sets?
The belt i was relying too much on it, i was starting to wear it at 100kg for both squats and dl, i decided use it when i’m in the 80-85% neighborhood (which is ±130kg)
as for the pr’s, i assume you mean why i haven’t been pushing it in the last set of each day…if i recall correctly jim says that when you go with the bbb template you should do only the prescribed reps and i took that as i should only do the 5/3/1 that i have to and then move bbb
if you mean in why as using low weights i use 85% of my 1 rm as you suggested, and since my 1 rm is 165(i pulled 170 but used 165 as a conservative pr) i have 140kg as tm and i calculate my % from there
i hope that answer your question and any questions/suggestions are more than welcome
I always get confused about that. When I ran BBB I did PR sets. In the first book, it looks to me like you’re meant to do PR sets no matter what, but I think in Beyond maybe the reps are capped at the minimum for the BBB challenges.
I used to do that, and I figure there’s nothing wrong with it - but I also wonder about how that affects ability to use the belt. It is a tool, after all, so you need to practice using it. Only using it above a certain weight also means you don’t take into account how you feel on the day, or whether using the belt changes how the lift feels.
For me, I realised it works better to use my belt on at least one warmup set and then keep it on for my work sets. That way by the time I hit my top set, I’m used to the belt. You can progressively tighten it as you go too.
The only time I don’t use a belt is during my deload week, to make sure I get some beltless practice in. There are some lifts I just do beltless as well, like front squats and snatch grip DL because they feel better beltless.
C5W3D1 Squats
Decided to tape to get some feedback regarding form/setup/whatever you may think i can improve
Set 1 100kg x 5 reps
Set 2 110kg x 3 reps
Set 3 130kg x 1 rep
Joker 140kg x 1 rep ->did it so you can see a “challenging” rep for me
BBB Deadlifts 5x10 @60kg (50% tm)
recorded 2 sets, 1 sumo and 1 conventional, sumo is feeling pretty nice. i know it’s light weight i’ll have better footage on my dl day(friday prob)
conv
sumo
ab wheel 5 sets of 10 reps
now that i see the footage how far away from snap city is that butt wink 
i don’t feel my lower back at all when squatting but should i stop sooner maybe?mobility?
I can’t see any of the videos although my phone did try downloading some sort of media player as soon as I pressed on your log. Can you upload them to YouTube as unlisted then copy the links? That’s what I had to do.
probably gonna do that, i uploaded them to google drive and it is not working
videos working now
Looks like your upper and mid back are rounding at the bottom of your squats. Not too sure how to fix it though other than say try keep your back neutral. Deadlifts didn’t look too bad to me but they were pretty fast lol.
Sorry I couldn’t be more help, maybe @MarkKO can offer some advice when he has time.
You picked it yourself, your back rounds a lot on squats, and most of that seems to be related to your buttwink. Cut your depth to parallel or just below and work on squeezing your glutes hard from when you unrack right through to when you’re at depth. That should keep your back neutral.
DL looks better, but it looks like your lower back is rounding a fair bit too. At heavier loads that’ll probably increase a lot.
I’m guessing you also need to work on bracing. Your back rounding on both lifts will probably decrease a fair bit once you get really tight.
Those are some DEEP squats! Not necessarily a bad thing UNLESS form is compromised. Like @MarkKO said, you could definitely get away with not going as deep and really pushing your focus on holding that brace as hard as possible.
I’m no DL form expert either, but your hips seem very low at the beginning of the pull. Your knees are almost at 90 degrees. Seems like you’re kind of squatting the bar for the first half of the pull. I also think you’re a lot taller than me (how tall?), so that could be part of it. When I initiate my DL my knees are far above 90 degrees (not saying I’m right and you’re wrong).
Overall though, you’re close with both lifts. I think you’re getting to the fun point of just tweaking technique and making the lifts ‘click’. All of a sudden weights you struggled with will start feeling easy when you find YOUR perfect form and drill that form in consistently.
thanks a lot for all the replies @MarkKO @caesium32 , definitely gonna work on that buttwink, going to stop a little higher and see how it goes.
i also agree that my starting position is too low on the deadlift, making my shins go too forward, gonna work on that too to get a better starting position and bar path. also i think my hips are shooting up a little before i start pulling, but that maybe because of the low position i start.
about the bracing, i always try to push my stomach out and hold my air(big breath) as hard as i can, but i really never thought about squeezing the glutes, will add it to my mental checklist
@littlesleeper i´m not tall at all, i´m 175cm tall(about 5´9) pretty average at least in my country
i really appreciate you guys taking the time to watch my videos and give feedback, here in my country we are really behind in terms of “free weights”, at least in my gym nobody squats,deadlifts or do ohp, and coaches are really hard to find(basically all my coaching comes from what i read(5-3-1, SS, forums) and youtube . it´s also true that i just started with my training very recently and didn´t look around too much, now i´m trying to find a gym that is more oriented to powerlifting/strongman(a discipline i really find interesting and would like to give it a try)
but after all i know it is up to me, so i´m gonna keep working on my form and try to get as strong as possible
Well it looks like we are the same height, but different limb lengths will change the optimal starting position for different individuals. Looks like you have your mind in a good place regarding what you have read and what you are wanting to do so now it is just a matter of putting in consistent gym time and feeding yourself some quality fuel!
I can’t tell from the angle, but makes sure your toes are out about thirty degrees, and push your knees out hard. This should allow you to get a little past parallel (not ATG) without the buttwink.
IMO knees out is one of the most important squat cues
If you go to a Starting Strength Seminar, all you hear is coaches yelling “push your knees out hard,” and, “nipples to the floor!”
Of course, they’re teaching low bar squat, but the knees out might be the master cue.
Shithouse cue as far as I’m concerned. It may work if you’re good at holding that position, but if I tried it I’d get pancaked. I like sternum upright instead.
Yeah, I think it’s the diff between high and low bar squatting - they’re big on hip drive out of the hole. A good squat to them kind of looks like a squat/good morning.
It’s all about the most muscles engaged over the longest range of motion.
Whatev.
A squat’s a squat’s a squat.
C5W3D2 Bench
Set 1 65kg x 5 reps
Set 2 80kg x 3 reps
Set 3 90kg x 1 rep
BBB OHP 5 sets of 10 reps @30kg
Didn’t record wasn’t really in a good mood, i broke up with my girlfriend of 5 years so i just went and got the required reps, tomorrow is deadlift day so looking forward to it and to practice the squat (gonna try to get 50 at least very good reps)