also. buy a foam roller and do this:


you are severely in need of some thoracic extension....especially on those front squats...and it might help your deadlift as well.

Where can you find a roller like that?

the internetz....or a sporting goods store.

and do all of these :)

http://www.tmuscle.com/free_online_a...r_for_10_bucks

Once again, just getting something done this week and beginning my actual program on Monday. Just going to stick to 4x6s for the rest of this week for simplicity.

Mil Press: 70
Unilateral Bench: 45
Pullups: 25
Accessories

11/2
 

DL form is still problematic. I haven't yet mastered getting my back to straighten at the same time as my legs. As per Wolf's guidance we tried the first workout with 225, but that will probably be dropping. Front squats went well. I started with 90lb, and increased the weigh 5lb until I felt that form would suffer too much the next time. I'm about as deep as I should be able to go now, which is great.

DL: 225x5x2
FS: 90x6, 95x6, 100x6, 105x6, 110x6
Core work

DL set 1

DL set 3

DL set 5

FS at 90

FS at 95

FS at 100

FS at 105

FS at 110

Try filming yourself the correct way. That will definately help tell whats going on.


IW

You lift weights, surely you can flip your monitor sideways :) I'll make sure people do them horizontally.

still need some work on thoracic extension...i don't know that your back should be caving over that much near the bottom...

Deadlifts were MUCH better this week....The only problem was your upper back rounding - which is fine at heavier weights but not at 225. I think you should repeat 225 next week. Focus on your form. Your hips and Knees locked out at the same time on many of the reps - I think only 1 rep was amiss....So you are getting the hang of it. I'm going to dig up an article Eric had written about Deadlifts which might be of help to you...

Here's an article by our very own Kane: http://gustrength.wordpress.com/tag/deadlift-form/

Here's an article by Eric: http://gustrength.wordpress.com/2009...lift-as-squat/

Another gem by Eric: http://www.gustrength.com/training:d...low-just-right

Ok..moving onto Front Squats: Pity is right...Your upper back is rounding WAYYY Too much....Work on that thoracic extension Pity has detailed...and try to focus on keeping your elbows UP...Think UP and it will help. You should not be caving in at the bottom like that. Next week take 95 lbs and do 5 sets of 3 reps. I want you to hone your form in properly.