Don't apologize man, chill. That's why I suggested going very light on it to practice the movement. Keep practicing and you'll get better.

I think u still try to put the weight down, like using ur arms instead using hands merely as a hook. The bar looks like moving away from ur body, like a "<" movemen around ur knees (or is it camera angle problem?); while not exactly rubbing ur legs all the way down, it should not be moving like that IMO. Are u concerned that it would hit ur knees, bcs as i said before, it looks like so. If properly done, the bar shouldn't hit ur knees either on the way up or down.

I think u can definitely handle this weight load and the increments, but it would be to the detriments of ur lower back. Try not to be worried about the bar hitting ur knees and i think u would get it right

I am not afraid of it hitting my knee, if I didn't push it forward slightly it will definitely hit my knee :v I think the problem is because I didn't bring my shoulder forward enough? I will try to correct it tomorrow.

24 February 2017
Legs are still hurting during this session, so I skipped squat and deadlift. Decided to add dip in my row day and curl/chin up (Which one is better?) on deadlift day.

Workout A
Warm-up sets:
Bench Press
2x5x20kg

Workout sets:
Bench Press
5x5x37.5kg
Bent over Row
5x5x45kg
Assisted Dip
3x10x-50kg

Bench Press 37.5KG


Bent over row 45KG


Didn't take video of my dip because I have no place to setup my camera in the dip machine

This post has been edited by RyoKenzaki: Mar 2 2017, 10:39 AM

Chin ups all the way man. Way more superior.

27 February 2017
So I didn't feel anymore pain on my thigh yesterday and proceed to squat with the increased weight and it causes the same injury again. I think the weight is too much for me, I should've use the same weight from where I stopped since I didn't squat in my previous workout. Couldn't maintain proper form through all my sets and will repeat the same weight next session.

As for overhead press, I'm still failing to complete 5 repetition and this time it's worst than the previous session....
I'm all exhausted after my squat, could it be the reason affecting my OHP?
Hopefully I can push it out on next workout or I will have to reload.

Romanian deadlift I think I did well but let's see what you guys think?
As for my deadlift... I think it's still terrible.... Sigh
Will repeat same weight too

Was also thinking to do some assisted chin up but the gym was closing by the time I finished my deadlift.
I still loaded the machine and tried to find out a good assistant weight for me to do 10reps but I loaded too low and ended up already overworked my bicep on 5th rep so I just called it a day and go home.

Workout B
Warm-up sets:
Squat
2x5x20kg
1x3x40kg

Overhead press
2x5x20kg

Workout sets:
Squat
5x5x55kg
Overhead Press
5x3/3/3/2/2x32.5kg
Romanian deadlift
3x5x20kg (I lower the sets because why would I need to do more than 3 sets of this is considered as warm-up for my deadlift, right?)
Deadlift
1x5x45kg

Squat 55KG


Overhead Press 32.5KG


Romanian deadlift 20KG


Deadlift 45KG


This post has been edited by RyoKenzaki: Feb 28 2017, 11:58 AM

Alright, will do chin up

1 March 2017
I haven't fully recovered from the pain in my thigh but it wasn't so bad so I decided to go on with the squats but it's too much for me so I stopped at the third set, not wanting to risk further injury...
Went to the gym quite early today and at the end of all exercises I get the time to fuck around with random machines

Workout A
Warm-up sets:
Squat
2x5x20kg
1x3x40kg
Bench Press
2x5x20kg
1x3x30kg
Bent over row
1x5x40kg

Workout sets:
Squat
3x5x55kg
Bench Press
5x5x40kg
Bent over Row
5x5x47.5kg
Deadlift
3x5x40kg
Assisted dip
3x10x-45kg

Squat 55KG


Bench Press 40KG


Bent over row 47.5KG


Deadlift 40KG


Assisted dip -45KG


This post has been edited by RyoKenzaki: Mar 7 2017, 10:25 AM

Man, thumbless grip on bench is a big nono. Unnecessary risk. If you're experiencing wrist pain, it indicates either one of these:

1. Your wrists are hyperextended backwards when holding the weight. Keep your wrist straight at all times. Wear wrist wraps if you need to. I always wear wrist wraps for weights above 70kg as my tiny itty bitty wrists can't support that kind of weight on their own, for now.

2. Your grip might be too narrow or too wide and you're not gripping the bar right. Experiment what is most comfortable for you, excluding thumbless. Took me 2 years to find the best grip width and form for myself. Watch how the pros do it, emulate their form and you'll figure it out along the way. My current grip form and width shamelessly copies JP Cauchi's grip form.

Thumbless grip is also called suicide grip for a reason. Just don't.

And i thought when one goes thumbless, he is actually putting more pressure on the wrist since he is putting the weight in the palm rather than arm, hence forcing the wrist backwards (facing up) even more?

So bro Ryo, dont go thumbless, it's an accident waiting to happen. Whenever i see people do that in the gym, i have the urge to "accidentally" knock the bar off balance. I resisted the urge so far though, since it could have been homicide on me, rather than suicide on their part

And the deadlift looks better IMO, managed to keep ur spine straight through out. Hips also moved better on the negative, previously there was almost none. Good job, maybe try increase weight to see if u could still keep the form right? Just a suggestion though.

.__.
Didn't know it's that bad...
I decided to go thumbless because I saw an Instagram post suggesting that over the conventional grip :v
Guess I will go back to the normal grip then, thanks for letting me know.
As for my deadlift, will do 50kg on next session.

BTW what about thumbless grip on overhead press?
I had been using that since the beginning, following the advice of Alan Thrall

Same logic applies i think, the bar might get out of hand literally, i wont even bother to try that as the injury it might cause would be worse than during benching. My hands would be slightly forced back and downwards but the weight (bar) would rest at the base of my palm (so it's more to my arm than hand)

By the way, wont ur wrist hurt? Sometimes it sort of rolls to the middle and man i have to adjust immediately cs it hurt af. Small wrists problem..

I'm not against it for OHP as you can bail easily on it. Unlike the bench press, on OHP you can move backwards or forwards if the bar slips and falls. I still don't prefer it though.

Thumbless on skuaattsss only... I still wanna enjoy life... Lol

I used to do that when I went for a super wide grip. Kept losing tightness in the upper back in the hole. Moved my arms in closer, started using normal grip, voila. No more elbow pain and super tight upper back.

It does hurt my wrist when it rolled too far off lol
I usually try to not let it happen but most of the time it still happen.
Next time I will try normal overhand grip on my OHP

Ah I didn't know people goes thumbless in squat haha
Might wanna try that

I grip very hard on normal grip... Instead of bending the bar, i was more like squeezing the bar. Thumbless frees me from wasting energy n focUs on activating my lats more

3 March 2017
Almost forgot to update this log, very busy on weekend

Only did warm-up set for my squat because I want to give my thigh injury more time to recover.

Finally able to complete my overhead press, no need to deload.
Tried using underhand grip instead of thumbless this time, so far I'm liking it.
It feels easier to press the weight this way but it might just be because I'm not fatigued from my squat like my previous sessions.

Romanian deadlift is OK I think. I tried not to bend my knee too much and only concentrate on moving my hip backward as much as I can.

As for my deadlift, I make sure my elbow is slightly over the bar and it seems to work well. I think my form is acceptable this time? Also manage to control my negative with neutral spine.

I started assisted chin up (hammer grip) with -50kg but it seems like it's still too much for me as I cannot complete the final set. Will repeat same weight next time.

Workout B
Warm-up sets:
Squat
2x5x20kg
1x3x40kg
Overhead press
2x5x20kg

Workout sets:
Overhead Press
5x5x32.5kg
Romanian deadlift
3x5x20kg
Deadlift
1x5x50kg
Assisted chin up
3x10/10/7x-50kg

Overhead Press 32.5KG


Romanian deadlift 20KG


Deadlift 50KG


This post has been edited by RyoKenzaki: Mar 6 2017, 01:14 AM

Deadlift looking much much better. U can further improve by activating ur glute muscles more. They are big powerful muscle needed to lockout the deadlifts. Squeeze ur butt towards the top portion of deadlift. Do it now during light weights n for sure u can lift heavy weight soon.