Sorry to hear that I hope you feel better soon.
C5W3D3 Deadlift
Set 1 95kg x 5 reps
Set 2 110kg x 3 reps
Set 3 120kg x 1 rep
Joker 130kg x 1 rep
Joker 140kg x 1 rep
Joker 160kg x 1 rep
Joker 170kg x 1 rep
Joker 180kg x 0 rep
Joker 140kg x 6 reps
BBB Squat 5 sets of 10 reps@65kg
Finished with 5 sets of 10 reps barbell curls, tri pushdown and facepulls with minimum rest in between (30-60sec)
today i applied all the ideas u guys gave me, tried to brace and squeeze my glutes as hard as i could, also started with my shins a little more vertical and honestly i can’t figure out the starting position on my conventional deadlift. it just doesn’t feel right…so i switched to sumo and the difference is significant, i feel a lot stronger in the starting position and i feel it a lot smoother. i’m not going to give up on conventional but i’m seriously thinking about using sumo as my go to deadlift.
i recorded 2 of the squat sets, weight was low enough that i could handle it easily so i tried to stop as soon as i went parallel, i also checked my knees and used the knees out cue and i think i have them in the right place. i think it’s a significant improvement from the monday session maybe some butt wink left but not much i’ll see what happens when it gets heavier.
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C5W3D4 ohp
Set 1 55kg x 5 reps
Set 2 60kg x 3 reps
Set 3 70kg x 1 rep
Joker 75kg x 1 rep
Joker 80kg x 1 rep
BBB DB Bench press 5 sets of 10 reps
80kg went up way easier than last time, definitely feeling a lot stronger ohp and it’s pretty nice since it is my favourite upper excersice
C6W1D1 Squats
Set 1 90kg x 5 reps
Set 2 100kg x 5 reps
Set 3 120kg x 5reps
BBB Deadlfts 5 sets of 10 reps@90kg
Kroc rows - 1 all out set i got 20 reps per arm in a ±30kg DB
deadlifts were hard as fuck today, increased my bbb % from 50 to 60 i got all the reps though but needed 2-3min rest between sets
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this was night and day better. It even improved from set to set.
Try recording from 5 or 7 oclock and also noon.
5 or 7 gives a bit more info. It is great for both depth, butt wink but will also tell a bit about stance width and knee cave.
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Thank you! Gonna keep working on it, tomorrow i’ll record from a 45 degree angle
I’m going to track my weight daily, i’ve set a goal to drop 1 kg per week on average(meaning i’ll take the 7 days weight, divide it by 7 and that average weight should be 1 kilogram less than last week)
BW 01-02-2017 - 102,8kg
C6W1D2 Bench (01/02/17)
Set 1 67,5kg x 5 reps
Set 2 77,5kg x 5 reps
Set 3 87,5lg x 5 reps
BBB OHP 5 sets of 10 reps @50kg, first 3 sets went pretty okay, but for the last 2 i was burned out i had to rest like 5 min to get the 10 reps
Bent over row 5 sets of 10 reps @80kg, last set dropped the 10kg plates and went for another set of 10 reps without stopping i really felt my lats burning
finisher barbell curls, tricep pushdown and facepulls 5 sets of 10 reps
C6W1D3 OHP
Set 1 50kg x 5 reps
Set 2 55kg x 5 reps
Set 3 65kg x 5 reps
BBB Bench press 5 sets of 10 reps @60kg superset with neutral grip lat pull downs (slow and controlled not much weight)
finisher 5 sets of 10 reps: barbell curls, tricep rope pushdown, anterior delt raises, some 45degree chest supported row and lateral raises, in these i always try to use the best form possible and “feel” the muscle.
C6W1D4 Deadlift
Set 1 95kg x 5 reps
Set 2 110kg x 5 reps
Set 3 120kg x 5 reps
i was feeling great so i kept going
Joker 140kg x 5 reps
Joker 160kg x 3 reps
Joker 180kg x 1 rep(pr)
Squats BBB 5 sets of 10 reps @ 80kg : wanted to play a little with my bar position, i usually rest it in my traps but yesterday i tried going a little lower to see how it felt, was pretty weird at first but then i got used to it and it was pretty good.
as @BOTSLAYER suggested, i recorded my squat sets with a 45 degree angle
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Nice job! Did you get a video of the deadlift PR? Squats are looking good.
Also what country are you in? Music like that always reminds me of being on holiday or at my favourite chicken restaurant which is Portuguese I think.
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unfortunately i forgot to record it, so probably didn’t happen 
i’m from argentina! not the best music to lift tbh
thank you!
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LOL I started to play your video and…
Wifey “who work out to that song”
Me “You know that song?”
Wifey “Yea, made me cry, very bad song to work out”
Squat is coming along, still some butt wink though (which is only a problem for some but I dont see a lot of heavy squaters with butt wink).
I think you might do better with a slightly closer stance. Hopefully some squat gurus get in here 
No matter what you will have to play around with what works for you, but advice shortens the process.
Thanks for the tip! I always appreciatte them and try to apply them no matter who gives them to me, always looking what works best for me.
This week i used a closer stance than i used to and i think i get in a better position at the bottom, a lot less buttwink for sure.
Cycle 6 Week 3 recap
Day 1 Squat
Set 1 102kg x 5
Set 2 115kg x 3
Set 3 130kg x 1
Joker 1 140kg x 2
Joker 2 140kg x 2
ATM Doing a lot of back between excersices, i have to take a lot of final exams, so i am breezing through my workouts(30 min max).Basically using the jack shit template for now 
Day 2 Bench
Set 1 75kg x 5
Set 2 85kg x 3
Set 3 95kg x 1
Joker 1 100kg x 2
Day 3 Deadlift
110kg x 5
120kg x 3
130kg x 1
140kg x 5
150kg x 1
160kg x 2
170kg x 1
175kg x 1
180kg x 1
Snatch grip deadlift 3 sets of 10 reps @100kg
Day 4 OHP
Set 1 55kg x 5
Set 2 65kg x3
Set 3 70kg x 1
J1 75kg x 1
J2 80kg x 1
J3 85kg x 1(new PR)
J5 60kg x 10 reps (rep pr too :P)
best music as always 
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C7W1D1 Squats
Set 1 90kg x 5 reps
Set 2 105kg x 5 reps
Set 3 120kg x 9 reps
FSL 5 sets of 8 reps @90kg
Hey how’s it been going?
Last few months have been crazy between job and studies, so unfortunately i didnt have a lot of time to train, i’ve been going 1/2/3 times per week but with no goal , doing mostly 3x5 squat/dl/bench/ohp with no real progression. Now i decided i will go 2 times per week and i want to drop fat, so last week i started the 10x3 for fat loss by chad waterbury.
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After 2 years of forum inactivity, i’ve decided to log again all my training and i will also add my meals, since i want to lose fat and nutrition is such an important part of it, this should keep me honest:
Following @RampantBadger suggestion, i’m gonna run the 8 Rules for Fat Loss Training program.
07/10
Training:
-Deadlift - 3 sets of 5 reps(140,160,160 kg)
-Dips - 5 sets of 5 reps with a 10kg dumbbell
-Chinups - I got 3 sets of 3 reps each, after that i switched to lat pulldown for the 2 remaing sets and did 5 reps with 85kg
-Farmers walk - 4 runs of 30 yards with 30kg dumbbell on each hand (i’ve forgoteen how much it burns your forearms)
-40 meter sprints - 5 laps
Meals:
Breakfast
- Oatmeal pancake with low fat cream cheese and blueberrys (2 eggs 1 yolk)
- Cup of coffee
Lunch - pasta and 2 cans of tuna(160gr)
Dinner - I did some style of chicken “nuggets” (put them in egg and added bread crumbs) and cooked them directly in the oven with baked potatoes(1 small potatoe)
08/10
Training
-Cross field tempo runs (as mentioned in the article) 8 laps
Meals:
Breakfast
-Same as 07/10
Lunch
-Tuna this time with rice
Dinner
-Chicken (w mustard, garlic,pepper,soy sauce and 1 tspoon olive oil) with a small side of pasta
Tomorrow i’ll go shopping, gotta start to add vegetables
Also on a side note, I was living in Argentina and moved to Spain 4 weeks ago(living in Barcelona) and since i’m still getting to know the city i’m walking probably 1 hour per day + 4 flights of stairs to get to my apartment(no elevator). That with this way of eating has given me some results already so I’m pretty excited about how this program is going to go down.
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9/10
Training
-Dumbbell bench press - 5 sets of 10 reps (35kg first 4 sets, 5 set 30kg)
-Kettlebell swings - 5 sets of 10 reps (40kg dumbbell)
-1 arm rows - 5 sets of 10 reps(40kg dumbbell)
-Walking lunges - 20yard with 25kg on each hand
Rest between al sets was 45 sec as established in the program
-400 meter sprints , 2 sets
Meals:
Breakfast:
-Same as always
Lunch:
-2 egg omelette with cheese, chicken, onions, mushrooms, ham
Dinner:
-Pasta and tuna
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Good to see you back.
Nice to see you’re still here! From your logs it looks that you’ve been consistent all these years, that’s really good!
Today light work, no gym only a brisk walk for 45 min on the beach.
As for meals:
Breakfast - same as always
Lunch - Tuna w/rice
Dinner - steak w/ mash potatoe and carrots
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