Just to reinforce what Wolf said... Don't try and "cheat" the extra depth by rounding your upper back. Form is far more important than depth at this point... as it is in almost any situation.

I was going to mention about your deadlifts to keep your scapula pinched together harder but I think this also goes along with what Pity and Wolf said.

Your lifts are improving. Keep it up.

IW

I had been so focused on legs and back that I didn't even think about how straight my back was on DLs. I'll be focusing on that next time around. Foam roller is ordered, just waiting for it to show up

IW is right on...

You should sign up on TipDrop.com and follow Eric Troy. Here's an amazing tip by the grand master:

Weight Training Mental Cues Should be Positive
When learning and practicing a new strength training exercise as well as when working out flaws you pick up during training, focus on what TO do not on what NOT to do. E.G., during deadlifts think "chest up" rather than "don't let my shoulders drop".

Another one along the same lines...

When you make a mistake lifting don't dwell and ruminate on your mistake. Never visualize dong something wrong! Focus on what you can do BETTER. E.G. if you let your lumbar round during deadlifts visualize your back arched and think back set and arched!

deadlifts did look alot better though :)

11/4
 

Wednesday's workout was a smoker. Wouldn't have thought anything of it before the accident, now... not so much. Oh well. Got everything in. I'm more than confident in my pullup form, so I didn't take any videos of that. I can do 22-23 lock to lock in a normal max set, but after doing pushups first I got 19. And don't make fun of me setting up for pushups... kinda difficult when you can't use your foot :)

Mil press: 5x3, 95lb
Pushups: 3 max sets- 42, 26, 27
Pullups: 4 max sets- 19, 13, 12, 11

Frustrating to look at my weak ass push/pull stats these days, but what can ya do.



Thanks Anuj for alerting me to the existence of Windows Movie Maker

good lookin workout.

Ok...next week:

Military Press: 100x3x5
Push-ups: Take a 25 lbs plate and place it on your back and knock out 3 sets
Pull-ups: Do them weighted. I want you to do 3 rep sets. Add 10 lbs to your body per set. So, Set 1 will be BW x 3 reps, then Set 2 will be BW + 10 lbs x 3 reps, etc...

11/6
 

Friday's workout:
Squats- it was the first time figuring out what kinda weight to use for a 3x3 and I went just a little too heavy. I wasn't as deep as I could have been, but it wasn't much off. I wasn't able to pull my chest fully to the bar in that position for inverted rows, but could have done more than 8 per set if not otherwise instructed. Pullthroughs.. probably not great. First time really doing them. I only posted my last video because I watched them as I did my sets and corrected (a lot). Finally, overhead squat practice. Terrible. I can't get my arms any farther back than that. Pullthroughs and overheads are in the same video.

Squats: 3x3x160
Inverted rows: 3x8xbw
Pullthroughs: 3x8x120

Squat looked good. So did the Inverted rows and Pullthroughs. On the pullthroughs: go deeper. Overhead Squats were terrible. But, here's how you improve: take a wider grip and try to keep your upper back tight and dont lean forward. Try that first.

I also hope you did the OH Squat work BEFORE doing the back squats...

Next time, here's what you do:
Overhead Squats: Better form
Back Squats: 160 lbs x 4 reps x 3 sets and don't cave your upper back in like that.
Inverted rows: BW x 9 reps x 3 sets
Pullthroughs: 100 lbs x 8 or 10 reps x 3 sets go MUCH deeper

and squeeze your ass like crazy at the end of that pullthrough.

when in doubt....always squeeze that thing :)