SFM log

[thesmalllifter]

Hi. I've been lifting since my freshman year of college and my progress has been alright considering a few things. Enough excuses though, here are my stats-

Best Bench 225x3
Best Squat 315x3
Best Dead 425x5

All done with awful, reckless technique at a hefty bodyweight of 165.

Split-
Mon/Heavy bench/Upperback
Wed/Squat/Dead
Friday/Shoulders/arms

[byronsru24]

at a hefty bodyweight of 165.

You mean feminine bodyweight?

[thesmalllifter]

Wed Training/Deload
Worked up to 225x5 on the squat, working on sitting back, probably will post a vid next week.

Deads
worked up to 405x1

Abs 3x10

I tried high bar squatting on my warm ups, i feel awkward with it so its not gonna happen

[thesmalllifter]

Friday Training/Deload
Bench 135x4x5
Dips 2x15
Facepulls 3x20

lol i got a video of my bench but all you can see is the top part of it. I'll have something better soon, just need to know if my arc is excessive

i just tried uploading its invalid, im going to go on youtube later and make an account then embed it here

[thesmalllifter]

Bench Press
190x7, 190x6, 190x5
Incline Db's(high incline)
60x8 , x6, x5
Flies 3x10
Rows 225x 8 225x8 225x6
Pullups x10 x10 x8




I went with a closer grip as per Brian's instructions. definently staying tigher on the bench but its still something that im going to work on. Im getting the weight on my traps which is something I needed to do. No sets were taken to failure

[thesmalllifter]

squat-
275x7 PR
275x4
275x3

I cut the first one short one rep, the second 2, the last 2, my first reps on the set were perfect but i got exhausted keeping my arch and would lose it or just good morning it. Still a PR

Deads
405x3
405x3 PR
405x1(messed up my setup)

Abs 5x10

Im cutting out the barbell rows they made my back too sore for this ****

[byronsru24]

Where's the video of the squats?

[thesmalllifter]

Close grip
155x3x7
felt awkward as hell but really light. really hard to arc the bar when my grip is this close.

Shoulder Presses
135x5
135x5
135x3
After benching its harder , who wouldve thought

Dumbbell skulls
30x3x10

Pushdowns
3x15

Laterals
30x3x12

Curls
3x10

any tips for keeping wrists and hands straight when benching?

[thesmalllifter]

Bench Press
190x7
190x7 PR
190x4

Lost my arch yelling at my spotter not to touch the bar on that last set. It's still bothering me

Incline DB
x8
x7 PR
x5 PR

Barbell rows
225x3x8
Shrugs 315x3x10
Pullups 3x10

[thesmalllifter]

Squat/Dead day

Squat
275x7
275x6 PR
275x3

The last couple on the second set i was rounding out of the hole, the third someone said the bar should be higher and it felt awful. Progress I don't care, its getting better every week.

Deads
405x3
405x3
405x3 PR

Standing abs
3x10

Didnt get to train hamstrings had to run to class

[byronsru24]

Progress is good, but if your progressing and your technique still sucks, thats not so good. Get someone to film your ****ing squat form, and that will fix a lot of things

So, key things to take away from this

1) Stop bitching
2) Get film of your squat sets

[thesmalllifter]

Alright I've been busy with class and havent really been on online all that much(distracting). I still went to the gym and the past week. Here's today's workout, no video, i tried to get my buddies camera but he was using it for something at the time. Either way i sorted some **** out

Squats
295x3x3 PR

Deads
(work sets)
405x1
455x1
475xm

We used the skinny bar for squats and keeping my elbows forward kept me upright. I think i've beaten the psycological aspect of this and am set to to put weight on the bar. Either way I WILL HAVE A VIDEO NEXT WEEK with 305

[byronsru24]

Where'd you miss the 475 at?