5/3/1 log

[DLeeicious]

Squats:
135x5
135x5
185x3
225x2
275x1
315x1 - was a real grinder but a solid rep, maybe had 325 or 335 but no need to try right now
245x5
245x4
245x4

Cable Crunches:
200x3x15

Somewhat happy with this. This is exactly where I was pre-injury so I'm happy to be back to where I was strength wise, sucks to wonder where I'd be without the injury but nothin you can do.

[BKdoubleStacker]

I injured my knee on thanksgiving from football...I am still not 100%

it does suck but its good to see that you are cautious with it

[DLeeicious]

yeah the toughest thing for me recovering from the knee is that I drive 1.5-2 hours a day to and from work and every time I would get out of my car after a commute the knee would be screaming. I had to stop doing any lower body activity altogether and change the way I drove for about 3 months before it finally went away.

I still feel it from time to time and probably always will to an extent without surgery but it's nothing now and I'm squatting and DLing as heavy or heavier than before with minimal discomfort if any. Just hoping it stays that way as I keep throwing more weight on the bar.

[DLeeicious]

diet today:
Calories 2850
fat 96g
carbs 315g
protein 175g

[DLeeicious]

Bench Press:
95x8
95x8
135x5
135x5
185x2
205x1
225x1
235x1
245x0 -> nothing left really here
165x10
165x8
165x8

Did some other tricep/chest accessory stuff.

[BKdoubleStacker]

that is a little too much warm up IMO

At the very least, you should've jumped from 205 to 235

good job nonetheless

[DLeeicious]

yeah for sure wish I went right to 235. To be honest I had no clue if I was good for 225 or not I haven't tried anything under 7 or 8 reps in a loooong time so it was a guessing game and I guessed wrong. 225 went up pretty quick and 235 wasn't horrible.

Just looking to get a baseline for progress moving forward with my lifts so not too devastated with any numbers. I like lifting in the 70-90% range which is why I'm liking 5/3/1 to this point.

Although that being said I really want to pull a big PR tomorrow. Hoping for a 50+ pound PR no clue if I got it or not but I sure as hell will give it everything

[DLeeicious]

blah fell short of the goal but also spotted my major inefficiency as you can see in the video below. When it got close to 100% max my hips shot up way too fast and I basically SLDL it. Fixing this should have me hitting 4 plates.

DL:
135x5
185x3
225x1
275x1
315x1
365x1 PR-> http://www.youtube.com/watch?v=GO-zv2V4exo
405x0 -> got it only maybe 4 inches off the ground and had to bail
385x1 PR

DB Rows:
100x3x12

Lat Pulldowns:
140x3x8

Cable Crunches:
200x3x15

[FlakeyFool]

Are you pulling conventional or sumo I cant tell

[BKdoubleStacker]

Take a look at your starting position; your back looks almost completely flat and parallel to the floor

the bar path also looks like it deviates away from your body, make sure you try to keep the bar as close to you as possible

[DLeeicious]

Are you pulling conventional or sumo I cant tell

inbetween the two. I battled conventional forever and it just doesn't work with my body and sumo is uncomfortable. So after doing a lot of research I'm not alone a ton of people pull "hybrid" which is inbetween the two. It's the only way I can comfortably pull.

Take a look at your starting position; your back looks almost completely flat and parallel to the floor

the bar path also looks like it deviates away from your body, make sure you try to keep the bar as close to you as possible

Okay thanks so I need to lower my hips at setup? Would deficit deads help with this?

Do you think I could be wearing my belt too tight? Ever since I started using a belt (which I love in general esp for squats) it feels like it pushes me forward a little. Maybe if just needs to be worn in more still?

[BKdoubleStacker]

inbetween the two. I battled conventional forever and it just doesn't work with my body and sumo is uncomfortable. So after doing a lot of research I'm not alone a ton of people pull "hybrid" which is inbetween the two. It's the only way I can comfortably pull.



Okay thanks so I need to lower my hips at setup? Would deficit deads help with this?

Do you think I could be wearing my belt too tight? Ever since I started using a belt (which I love in general esp for squats) it feels like it pushes me forward a little. Maybe if just needs to be worn in more still?

your hips should def be lower along with your chest up and out.

One thing that I experimented with was snatch grip deadlifts. Forces you to keep your hips down.

Make sure you have your belt positioned correctly. Put the belt on and get in your deadlift position. This should give you a reference if it is on right.

[FlakeyFool]

Your technique needs alot of work. Once you've improved your technique your deads will shoot up. I had pretty awful technique at the beginning of the year, but my deads shot up rapidly as soon as I improved it.

http://articles.elitefts.com/trainin...ation-hopeful/

I think this article will help alot. Just keep watching videos n ****, it helps.

[DLeeicious]

Your technique needs alot of work. Once you've improved your technique your deads will shoot up. I had pretty awful technique at the beginning of the year, but my deads shot up rapidly as soon as I improved it.

http://articles.elitefts.com/trainin...ation-hopeful/

I think this article will help alot. Just keep watching videos n ****, it helps.

that's what i'm hoping for as they are lagging a good deal from what I think I should be pulling

thanks will read

[DLeeicious]

Great lift today.

OHP:
95x5
105x5
120x9 (5+)

shrugs:
185x10
275x3x10

Arnolds:
45x3x10

Pull Ups:
10,6