Kind of a novice

[jsgreene]

I would at least do 5 on 45 not 10.

I'll have to give that a shot next Monday on my bench day

[jsgreene]

I think today is the day I realized I need a deload. Didn't recover as fast this week. Also, I have been eating nearly 4000 calories for three weeks and haven't gained a pound, I think I may tinker with eating more.

Squat
45 x 5 x 2
135 x 5
185 x 5
225 x 5
275 x 1
305 x 1
325 x 2 x 2 (Just felt so sore I couldn't go more than this)
225 x 5 x 2 (pause at bottom)

Bench
45 x 5 x 3
135 x 5
185 x 5
225 x 3
235 x 1
245 x 3 x 3

Power Clean
135 x 5
185 x 3
205 x 3 x 3

Chins
10 x 5

Definitely need deload next week

[jsgreene]

Started a deload this week on squat and bench.

Squat
45 x 5 x 2
135 x 5
185 x 5
225 x 5
275 x 5 x 5

Bench
45 x 5
135 x 5
185 x 5
205 x 5 x 3

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
335 x 5
365 x 1 (I did this just for fun at the end, this would be a 1 rep pr)

Chins
+45 x 5 x 3

[jsgreene]

Day two of a deload. Took some video, I think I am breaking my hips back well before my knees, and causing a lot of movement with the bar along the bar path. Will edit and upload video to form check section.

Squat
45 x 10
135 x 5
185 x 5
225 x 5
285 x 5 x 4

Bench
45 x 10
135 x 5
185 x 5
220 x 5 x 3 (Probably should not have jumped this much, the weight was not hard but was counter-productive for the deload)

Deadlift
135 x 5
225 x 5
315 x 5
345 x 1
Should have added a set of 275 x 3 and done 315 x 1

Barbell curls
95 x 10 x 4
I'm not going to pretend they weren't pointless, but still fun to do sometimes

[jsgreene]

Squat
45 x 10
135 x 5
185 x 5
225 x 5
285 x 5 x 3
Something I am doing is causing an incredibly inefficient bar path, and every rep is difficult. I played around with a high bar squat to see if I could move the bar more efficiently and I did, and the weight was easier (this was done after my main workout). Not sure what the issue is

Overhead Press
45 x 10
65 x 5
75 x 5
95 x 5
135 x 5 x 3

Chins 10 x 5

[jsgreene]

Today was good. This weekend after watching about an hour of video of myself, as well as Rip coaching, I figured out my form issue on squat. My head was not in a natural position, I was looking straight down at the ground. My first move was to bend over almost while going down into the squat, and I was getting too parallel. This caused the bar to move in a J shaped pattern. At lower weight I could get away with this, but once I started to hit around 300 lbs, it started to be a problem. Counter-intuitive, but I had to tell myself to stay upright for longer. The video showed my head is now looking too high, but my back is in the right position both on the way up and down. This will be an easy fix with more time under the bar.

45 x 10
135 x 5
185 x 5
225 x 5
275 x 3
295 x 1
315 x 5 x 3

Bench
45 x 10
135 x 5
185 x 5
225 x 5 x 3
Could have used more warmup, the 225 did not move as quickly as it should have

15 x 3 Back extensions

225 x 8 x 3 Lat pulldowns (pullup bars in my gym are in the squat racks, which were all being used)

[jsgreene]

Squat
45 x 10
145 x 5
195 x 5
235 x 5
285 x 3
305 x 1
320 x 3 x 5
Couldn't get 5 reps, but was able to do 5 sets of three.

Bench
45 x 10
135 x 8
185 x 5
225 x 3
235 x 5 x 3
Had someone help me effectively leg drive today, which I have never figured out, and it helped a lot

Deadlift
135 x 5
225 x 5
275 x 3
315 x 1
365 x 5
Today was a great pull day, a PR by a mile. Very happy

[jsgreene]

Squat
45 x 5
145 x 5
195 x 5
235 x 5
285 x 3
305 x 1
325 x 3 x 5

Bench
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
245 x 2 x 3

Lat Pulldowns
140 x 10 x 3

Front raises
20 x 10 x 2

Side raises
20 x 10 x 10

Curls
110 x 10 x 3

[jsgreene]

Squat:

Figured out my issue, haven't been sitting my hips back enough
45 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
330 x 5 x 3

Bench
45 x 10
135 x 5
185 x 5
225 x 3
245 x 3 x 3

Deadlift
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1
385 x 1 (Loaded wrong, and I didn't realize until after I failed on second rep)

[jsgreene]

Squat
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5 x 3 (paused)
275 x 3 regular

Bench
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
235 x 1
250 x 3 x 3

Chins
8 x 4 paused at top