Saint Nick's DYEL Log

[Saint Nick]

7/11/2013
Squat: 95 (5, 5, 5)
OHP: 70 (5, 5, 5)
Deadlift: 225 (5, 5, 5)

Still doing mobility and watching my form. I set up a large mirror next to my rack so I can watch myself. I think it's getting better. My weight lifting shoes are amazing. I can definitely feel the difference they've made. Lifting has become a little boring as I only work on form and not lifting heavy weight

I am getting sore even after my baby weight squats. I'm guessing I'm activiating muscles I never did before as I improve form.

Probably will post up some more form critique videos over the weekend.

 

[Koing]

7/11/2013
Squat: 95 (5, 5, 5)
OHP: 70 (5, 5, 5)
Deadlift: 225 (5, 5, 5)

Still doing mobility and watching my form. I set up a large mirror next to my rack so I can watch myself. I think it's getting better. My weight lifting shoes are amazing. I can definitely feel the difference they've made. Lifting has become a little boring as I only work on form and not lifting heavy weight

I am getting sore even after my baby weight squats. I'm guessing I'm activiating muscles I never did before as I improve form.

Probably will post up some more form critique videos over the weekend.

Nice mate. Keep up the solid work.

Koing

 

[Saint Nick]

Thanks. I watched a video of Mark Rippetoe and I think I finally understand the hip drive.

 

[Blackjack200]

7/11/2013
Squat: 95 (5, 5, 5)
OHP: 70 (5, 5, 5)
Deadlift: 225 (5, 5, 5)

Still doing mobility and watching my form. I set up a large mirror next to my rack so I can watch myself. I think it's getting better. My weight lifting shoes are amazing. I can definitely feel the difference they've made. Lifting has become a little boring as I only work on form and not lifting heavy weight

I am getting sore even after my baby weight squats. I'm guessing I'm activiating muscles I never did before as I improve form.

Probably will post up some more form critique videos over the weekend.

Nice :thumbsup:

If you have good form at 95, but it's still a little high, it might be worth seeing if you can get deep with a little more weight on the bar. My squats are deep with 220 lbs, but I can't even hit parallel with 135. Maybe see what Koing thinks?

 

[Koing]

It's okay to use heavier weights but just make sure your form is good and you can go as deep as you can. Keep up the mobility etc and you should be fine. I'd advise using heavier weights and go as deep as you can. If it's not ATG it doesn't matter, it's as deep as you can go for now and you are working depth, tech and mobility so it's cool.

Koing

 

[Saint Nick]

7/16/2013
Squat: 115
OHP: 75
Deadlift: 225

Good lift. Squats are getting better each time. Still doing mobility as well. Hopefully will get another form critique up this weekend.

OHP and deadlifts are fun. I did have another lift betwen 7/11 and 7/16. Will fill it in later.

 

[momeNt]

Can you goblet squat with crossed arm front squat form? There doesn't seem to be much difference in the form, but perhaps where the weight is held changes things?

 

[Saint Nick]

Yes I am able to do those. I thought about maybe switching to a front squat instead. Until I am deemed a lost cause on low bar, I'll keep trying

 

[momeNt]

Yes I am able to do those. I thought about maybe switching to a front squat instead. Until I am deemed a lost cause on low bar, I'll keep trying

Oh, I can see how I was misunderstood. What I meant was does a front squat teach form as well as a goblet squat?

Since you have done both, how do you feel about the two?

I don't have any dumbbells or kettlebells for goblet squats. I broke bones during both of my major growth spurts and as such I have pretty bad hip flexibility from sitting on my ass for 3-6 months at a time. I've purchased a foam roller to start working on that but anything to help speed up my squat form/flexibility would be great.

 

[Saint Nick]

I would think so, but you should PM Koing or SC They would be better to answer that since I'm still pretty much learning

There was a point in time in early 2012 where I did front squats for a couple months. I liked them, but wanted to see more weight on the bar...so switched to high bar, then low bar. Granted, I was probably doing ALL THREE WRONG the entire time :biggrin:

Koing suggested doing leg swings. I have been doing those along with goblet squats with no weight, as well as butterfly stretches.

 

[Blackjack200]

Again, SC or Koing would be better sources of information, but I would not do front squats if you want to learn back squats.

In either type of squat the bar must remain over the middle of the foot. The implication of this is that with a front squat your back is almost verticle, and your hamstrings, glutes and hip adductors are not contributing to the movement like they are with a low bar back squat. Your knees will be more forward and your quads a doing almost all of the work on a front squat.

When I do goblet squats, my back is almost at a 45 degree angle to the floor, just like it would be with a heavy bar, so it's not similar to a front squat at all.

 

[Saint Nick]

7/18/2013
Squat: 135 (5, 5, 5)
Bench: 140 (5, 5, 4.5?)
Row: 85 (5, 5, 5)

Feeling pretty good lately. I plan on putting up a squat form check hopefully on Saturday afternoon. I think I'm getting there. Still getting that mobility in!!!

My GF helped me on the last rep of the last set of bench. Feeling great here. Chest is sore as hell today... Rows feel great.

See you this weekend.

 

[Saint Nick]

7/22/2013
Squat: 135 (5, 5, 5)
OHP: 75 (5, 5, 5)
Deadlift: 235 (5)

Took some form videos. Hopefully will upload sometime this week.

 

[Saint Nick]

7/29/2013
Squat: 145 (5, 5, 5)
Bench: 135 (5, 5, 5)
Row: 85 (5, 5, 5)

 

[Saint Nick]

8/14/2013
Squat: 155 (5, 5, 5)
Bench: 140 (5, 4, 3)
Row: 90 (5, 5, 5)

Been a while since I've been able to lift. I've been busy working on going part time at my job, helping a friend start a business, going on vacation, and then going on tour with my band. Busy busy.

Squats feeling good. I haven't neglected the mobility, but it has been a while since I did squats. These felt nice and I'm really feeling it this morning.

Bench was rough... MY diet hasn't been the best the past few weeks, and I'm guessing that is why I have lost some strength. Could be a few other factors, too.

Rowing is always great.

I was going to post up some more form check videos, but forgot to. If I can find some time over the next few days, I'll put 'em up. Going to Kansas City to play a show Friday night!

 

[Saint Nick]

8/19/2013
Squat: 160 (5, 5, 5)
OHP: 77.5 (5, 5, 5)
Deadlift: 230 (5)

Felt good today. Really should put up a form check on the squat though.

 

[Saint Nick]

8/21/2013
Squat: 165 (5, 5, 5)
Bench: 140 (5, 5) 135 (4)
Row: 95 (5, 5, 5)

Not that great of a lift today. Bench is feeling mighty weak. Still gotta get that form video put up before I get too carried away with my squat. I had a personal trainer friend come watch my form and she said it was really good.

 

[Saint Nick]

8/26/2013
Squat: 185 (5, 5, 5)
OHP: 85 (5, 5, 5)
Deadlift: 245 (5)

Felt like going heavy today. Still eating at a deficit, between 2300 and 2500 daily.

 

[Saint Nick]

8/28/2013
Squat: 170 (5, 5, 5)
Bench: 135 (5, 5, 3)
Row: 65 (5, 5, 5)

Not a great lift today. I think I warmed up too much on my bench. I hate benching.

Rowing felt heavy too, today. Oh well. Back at it tomorrow...

 

[Saint Nick]

8/30/2013
Squat: 170 (5, 5, 5)
OHP: 75 (5, 5, 5)
Deadlift: 245 (5)

 

[Saint Nick]

9/2/2013
Squat: 180 (5, 5, 5)
Bench: 135 (5, 5, 5)
Row: 70 (5, 5, 5)

My weight recently started dropping again. Between July and part of August it was hard for me to find time to lift. I've been doing a pretty good job keep my diet in check, except for when I was on vacation. I was stuck at around 195 or so for the past three weeks until I started getting my lifts in more consistently. This morning I weighed in at 191. Probably some water weight since I have also been cutting out carbs a bit. Nice and slow progress.

I'm also getting ready for my winter "bulk". I think I'm going to take it a bit slower this time. I'm going to switch to Madcow 5x5 where I will hopefully be making weekly progress on the bar. Instead of bulking on 3500 like I did last winter, I'm going to shoot for around 3000 per day. I'd like to keep gaining muscle mass while keeping the BF low. Others online have told me I should be eating around 4000 calories per day based on my height. I'm going to try 3000 for a few months, and if it isn't working, I'll bump it up.

I'm not trying to be a body builder, but I do want to achieve a great physique while also being strong. Hopefully eating at a light surplus and switching to a weekly progression will benefit me. My numbers are still pathetic, but I don't think I have anymore linear gains left in me.

It seems this has varying opinions in the online bodybuilding community. Some have looked at my numbers and told me to stick with a linear routine (SL 5x5), but others have told me it would be fine to switch to a different progression. I don't really know what to do, but since I have been on SL 5x5/3x5 for so long, I'm ready for a new routine.

 

[Saint Nick]

9/5/2013
Squat: 185 (5, 5, 5)
OHP: 75 (6, 6, 6)
Deadlift: 205 (5)

Did an extra rep each set for OHP instead of moving the weight up. Probably will move weights up once I can hit the 8 rep range. Other lifts feeling good. Kept it light on the deadlift.

 

[Saint Nick]

9/7/2013
Squat: 190 (5, 5, 5)
Bench: 115 (8, 8, 8)
Row: 75 (5, 5, 5)

Experimented with my arm width on my bench. I think I've been benching with my arms too close together the past few months. I benched 115 with a little wider grip (extra 3" or so) and it seems to hit my chest a lot harder. Going to stick with this and hopefully make some progression.

 

[Saint Nick]

9/10/2013
Squat: 135 (5, 5, 5)
OHP: 65 (5, 5, 5)
Deadlift: 245 (5)

Really was working on form in this session.

9/12/2013
Squat: 135 (8, 8, 8)
Bench: 120 (5, 5, 5)
Row: 75 (6, 6, 6)

Emphasized form again during this session. Did my bench with a wider grip again, and really loving it. My shoulder has been dislocated twice in my life (2000 and 2009), and there is definitely some clicking going on when I widen my grip up. I'm thinking this is why I may have been benching so narrow the past year or so.

 

[Saint Nick]

Bunch of logs I keep forgetting to enter...

9/16/2013
Squat: 145 (5, 5, 5)
OHP: 67.5 (5, 5, 5)
Deadlift: 225 (5)

9/19/2013
Squat: 145 (6, 6, 6)
Bench: 125 (5, 5, 5)
Row: 80 (6, 6, 6)

9/23/2013
Squat: 150 (5, 5, 5)
OHP: 70 (5, 5, 5)
Deadlift: 235 (5)

Lifting today, so I'll have another one up after this. Been watching lots of form videos and really just doing form work on all lifts. I've widened my grip on both bench and OHP. It does feel slightly uncomfortable, but I think it's because I need to develop muscles that have been neglected while I benched and pressed with a narrower grip. Weighed in at 187 today. Feeling pretty good about my lower BF