Sorry about shitty quality and no sound.

Any tips greatly appreciated!

Looked pretty solid to me from that angle. Nice job.

Couldn't find any issues from that angle. solid low bar

tyty

OHP tomorrow, my least favorite day : /

Shoulder Day (1h 30mins)

Warm up:
65 x 5
75 x 5
95 x 3

Main Lift
115 x 5
135 x 3
145 x 3

Accessory 1
OHP
95 x 10
95 x 10
95 x 10

Accessory 2
Bench Press (focus on speed)
135 x 5
135 x 5
135 x 5

Accessory 3
Wide Grip Barbell Shrugs (Front)
135 x 10
135 x 10
135 x 10

Wide Grip Barbell Shrugs (Back)
135 x 10
135 x 10
135 x 10

Accessory 4
Seated Dumbell Curl
35 x 10
40 x 10
40 x 10

Accessory 5
Hammer Curls
25 x 10
25 x 10
30 x 10

Abs
Weighted Decline Sit-ups.
15lb x 10
15lb x 10
15lb x 10
BW x 15

Side Planks
1min ea side.


Really good workout, maybe too much volume but oh well, deload week starts next Sunday. I did ~40 chin ups total in between sets too.

Sorry about bad camera angle on the 145 x 3, was pretty crowded in gym.



As usual, constructive criticism appreciated.

This post was edited by Lancet_Jade on Jul 29 2014 05:10am

Deadlift Day (1h 20mins)

Warm up (beltless):
135 x 5
185 x 5
215 x 3

Main Lift
255 x 3
285 x 3
325 x 6 (390 E1RM)

Accessory 1
Paused Deadlifts (beltless)
225 x 8
225 x 8

Accessory 2
Sumo Deadlifts (beltless)
225 x 6
225 x 6

Abs
Hanging Leg raises
BW x 10
BW x 10
BW x 10

Foam rolling
5 mins

1625 Calories
P: 42% (172g)
C: 30% (126g)
F: 28% (52g)

Overall was a pretty good day, I had a goal set from last night to hit 345 x 5, though I reached that goal I was not happy with the form @ reps 4 and 5.

I never really pull sumo so I gotta work on that form (only 2nd time pulling sumo). I wanted to do 225x8x3 for both the paused / sumo dl accessories but I just didn't have it in me after the 345x5.



Here's the vid, yes I know form broke down

Sorry this is the correct numbers, I copy pasted last deadlift workout but forgot to change main lift numbers.

I like this thread, you remind me of assistance exercises I keep forgetting about

Bench Day (1h15min)

Warm up
100 x 5
120 x 5
135 x 3

Main Lift
175 x 5
205 x 3
225 x 6 (E1RM = 270)

Accessory 1
Incline BB bench press (paused)
135 x 6
135 x 6
135 x 8

Accessory 2
Weighted Dips
BW x 5
45 x 3
45 x 3
70 x 3
45 x 3
45 x 3
45 x 3

Swimming
5 laps (moderate pace)

Good workout, I never filmed bench before and wow my bar path seems pretty bad?

Even though I put up 225 x 7, my spotter helped a little bit on last one so not gonna count it. Still very happy with 225 x 6, it's a PR for me.

I also weighed in at 194.5 (with shoes) so seeing progress with that too.



As usual any tips appreciated!

Definitely need to work on keeping my elbows tucked and keeping bar path straight!

This post was edited by Lancet_Jade on Aug 1 2014 09:42pm

Started deload week, just did light squats today.

Sucks cause I'm gonna miss the gym for about 10 days after deload week ends