Lookin good.

Another vote for cardio sucks. Easy cardio is fun, winning races is fun... getting there sure isn't! I long for easy fatloss-specific cardio :spam:

Those squats are moving in the right direction, isn't it nice when you can sling weight on the bar each workout and get all your reps?
Keep it up! :weights:

Good job on the squats! :weights:

Cheers Guys :)

Man squatting HEAVY 3 times per week is hard, still having some issues with the feet, but Eric has made some suggestions on how to try combat those probs. Had a good day tho got my reps on squats but my last set kinda sucked,kness sliding forward a tad cos I was concentrating on my feet so hard!! LOL the frustration never ceases!! Press is a bitch too but Im still progressing, I didnt make 3x8 but i did still get my reps in only 4 sets so that cool! Fininshed off with some more speed/deadlift form work.

Light Day 5/3/08
Squat 3x5 102.5kg
Press 1x8,6,6,4 40kg
Deadlift 6x1 80kg

Performance Day

Kind of crappy day,worked overtime and was up at like 430am :gay: So I was probably never gonna have a great day.Missed out on my reps on squats, so I'll hold that weight over for monday,Bench felt heavy too.I finished up with some Pullups and then siad fuck it ill do some curls and close grips for high reps.Nice.

Performance Day
Squat 3x4 1x2 105kg
Bench 1x6 77.5kg (wanted 7-8)
Pullup 1x5 BW+5kg

Got no idea how long I'll be able to keep squatting heavy 3 time per week (probably not long), but I really never tried it even after I bought SS so Ill go back to a light day on wednesday when I need to.

Stress Day

This heat wave is crazy, another 40+ day, had a good session today tho, hit my reps on squats but it was no cake walk!! Hit my bench reps too, chins were slow and hard I did 3x5 and then dropped the weight and repped out.Tough Day.

Stress Day 10/3/08
Squat 3x5 105kg
Bench 3x8 72.5kg
Chin 3x5 BW+11kg, 1x6 BW

Not bad, I might have a light day on wed, im not sure if I can hit 3x5 with more weight on wednesday, Ill see how I feel.If not I'm going to do some good mornings as a squat variant and maybe some pull thrus?? not sure yet.

What is limiting/preventing your progression on squats? The answer to that question should be what your variation is based on.

im not sure and perhaps im wrong but Hopper, arent you loading the bar VERY aggressively. as in, you add 5 lbs every session once you hit your target set-rep combo?

im not a fan of goodmornings - i actually hate them. i think your home gym doesnt have very many machines (if at all..i dont remember seeing any, sir) so if i had to do any exercises and since i dont like good mornings, id do pause squats and pull throughs. perhaps you could alternate workouts between a low box squat and a regular squat?

Yeah I am/was loading aggressively, but the purpose of this reset was to address a few form issues,todays 105kg was my last weight on volume day, which I could only manage 4s with,I will increase in much smaller increments from now on.I just read back a bit and realised I didnt link my advice from Rip heres the link http://strengthmill.net/forum/showthread.php?t=895

I basically reset the weights to work on those issues ,basically my feet, they move around on me too much,Eric has given me some tips on getting more out of my ankle mobility and some good stretches that have helped alot.I got vids of todays workout, I'll up them if I can.I changed my shoes today too, and things felt much different.Still waiting to find some cheaper weightlifting shoes for now.

I tend to fall forward a bit when fatigue from a set sinks in, makes me think my lowback and hams are not as strong as they could be,which is why I though GMs may be a good option, I did 1 set today and my hams and low back were frying from just 5 reps!! Sent, Box squats will definately become more a part of my rotation too, I love em!!

Your thoughts are appreciated on my plan guys.:)

Well you haven't been addressing core stabibility. That's a simple place to start. Sent, Pity...these guys no what I'm talking about and can hook you up and I'm sure they'll do that (right guys? :D).

I wouldn't go right to GM's for "lower back" I'd start with some simple back extensions. Concentrating of course on hip extension (using the glutes) and not lumbar extension. With lumbar it's about stabibility and KEEPING your body from moving back and forth. Doing some extensions really nice and controlled with a nice squeeze at the top, back NOT hyperextended of course, and chest puffed forward shoulders back, etc. will do you good. Add to that some time STATIC extensions.

And THAT is the biggest function of the core....not to make you go back and forth like with flexion movements and the like...it is to KEEP you from doing that. So core STABIBILITY and core STRENGTH are not necessarily the same thing. With stabibility it's about endurance and this is involving strong isometric contractions. So think about that when you're body is moving in a direction you don't want it to.

Damn, it's getting late. I'll look in on you later...