Gil’s Log

[hondotbt]

PR. This is the most I’ve ever deadlifted

you're going to be saying that a lot. Keep up the slow, steady progress.

[gnelson]

Quick summary:
S: +10 @ 190
B: +10 @ 105 (this still feels pretty easy so I will continue to go up 10 lbs)
D: +10 @ 215 (felt so good afterwards, awesome to lift this kind of weight! I videoed this one today and have uploaded to my YouTube channel... need to find an easier way to generate an embed link from my iPad since I don’t use a laptop... if anyone has any suggestions please share)

I have not been tracking my calories/protein (goal is still 3000/225) over the last week but I feel like I am hitting close to my targets so my plan is to pick that back up starting today using MyFitnessPal.

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 8 [Warm Up]
Set 3: 80 lb × 5 [Warm Up]
Set 4: 115 lb × 3 [Warm Up]
Set 5: 150 lb × 2 [Warm Up]
Set 6: 190 lb × 5
Set 7: 190 lb × 5
Set 8: 190 lb × 5

Bench Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 75 lb × 3 [Warm Up]
Set 5: 90 lb × 2 [Warm Up]
Set 6: 105 lb × 5
Set 7: 105 lb × 5
Set 8: 105 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 90 lb × 5 [Warm Up]
Set 4: 130 lb × 3 [Warm Up]
Set 5: 175 lb × 2 [Warm Up]
Set 6: 215 lb × 5

[gnelson]

After watching the video (which is always helpful) I see that my squat depth does not look as low as I thought it was. Thoughts? Other suggestions?

[pdubya3]

After watching the video (which is always helpful) I see that my squat depth does not look as low as I thought it was. Thoughts? Other suggestions?

Do you video all of your warm up sets as well to be able to see if form changes based on weight being added?

[hondotbt]

from what I can see, you look to be pretty shallow. Perhaps set the straps at exactly what you think is parallel then squat down to that w/o weight on the bar. Video yourself doing that and see if you truly are hitting parallel. Look at the hip crease / top of knee. Also, don't see a clear unrack and step back, you just kind of lean into and out of the hooks.

[gnelson]

Do you video all of your warm up sets as well to be able to see if form changes based on weight being added?

I have not been but that was a good suggestion. I did this morning and it helped to see my squat depth was getting shallow as I got heavier. I course corrected and think depth improved.

[gnelson]

from what I can see, you look to be pretty shallow. Perhaps set the straps at exactly what you think is parallel then squat down to that w/o weight on the bar. Video yourself doing that and see if you truly are hitting parallel. Look at the hip crease / top of knee. Also, don't see a clear unrack and step back, you just kind of lean into and out of the hooks.

Yeah, I thought so hondotbt. Thx for the feedback. Today I watched for the hip crease and focused on getting low and think it really helped. Felt like butt was hitting calves. As for not stepping back... I have the Monolift on the Rogue rack and the j-cups drop back out of the way so I have not been walking it back. Not sure if that is good or not.

[gnelson]

Quick summary:
S: +5 @ 195
O: +5 @ 95
D: +5 @ 220

I only went up 5 on each lift just to ensure form is good since last workout my squat depth was not deep enough. I know I could have gone up 10 on the DL but Mark and team are not kidding about the mental aspect of strength training and the need to push through barriers in your own mind. So with 4 @ 220 I still had gas in the tank. It might be good to start setting my target weight for the next workout immediately following this workout so my mind gets geared up for the next workout now rather than 5 minutes before.

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 85 lb × 5 [Warm Up]
Set 4: 120 lb × 3 [Warm Up]
Set 5: 160 lb × 2 [Warm Up]
Set 6: 195 lb × 5
Set 7: 195 lb × 5
Set 8: 195 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 60 lb × 5 [Warm Up]
Set 4: 70 lb × 3 [Warm Up]
Set 5: 85 lb × 2 [Warm Up]
Set 6: 95 lb × 5
Set 7: 95 lb × 5
Set 8: 95 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 105 lb × 5 [Warm Up]
Set 4: 145 lb × 3 [Warm Up]
Set 5: 185 lb × 2 [Warm Up]
Set 6: 220 lb × 5

[gnelson]

Quick Summary
S: +5 @ 200
B: +10 @ 115
D: +5 @ 225

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 8 [Warm Up]
Set 3: 85 lb × 5 [Warm Up]
Set 4: 120 lb × 3 [Warm Up]
Set 5: 160 lb × 2 [Warm Up]
Set 6: 200 lb × 5
Set 7: 200 lb × 5
Set 8: 200 lb × 5

Bench Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 80 lb × 3 [Warm Up]
Set 5: 100 lb × 2 [Warm Up]
Set 6: 115 lb × 5
Set 7: 115 lb × 5
Set 8: 115 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 105 lb × 5 [Warm Up]
Set 4: 145 lb × 3 [Warm Up]
Set 5: 185 lb × 2 [Warm Up]
Set 6: 225 lb × 5

[gnelson]

Workout Summary:
S: +5 for 3x5 @ 205 (did not go deep enough on last two reps of 3rd set)
O: +5 for 3x5 @ 100 (struggled a little on the last rep of the 3rd set)
D: +5 for 1x5 @ 230 (felt good all the way)

Squat
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 85 lb × 5 [Warm Up]
Set 4: 125 lb × 3 [Warm Up]
Set 5: 165 lb × 2 [Warm Up]
Set 6: 205 lb × 5
Set 7: 205 lb × 5
Set 8: 205 lb × 5

Military Press
Set 1: 45 lb × 5 [Warm Up]
Set 2: 45 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 75 lb × 3 [Warm Up]
Set 5: 85 lb × 2 [Warm Up]
Set 6: 100 lb × 5
Set 7: 100 lb × 5
Set 8: 100 lb × 5

Deadlift
Set 1: 65 lb × 5 [Warm Up]
Set 2: 65 lb × 5 [Warm Up]
Set 3: 105 lb × 5 [Warm Up]
Set 4: 150 lb × 3 [Warm Up]
Set 5: 190 lb × 2 [Warm Up]
Set 6: 230 lb × 5