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for curls: more volume. sets of 10-12. also add direct tricep work, either DB kickbacks or rope/cable pressdowns.

for lats: pull ups have more lat involvement than chin ups, so maybe switch to pronated rather than supinated grip. i also find that kroc rows are awesome for the whole upper back: lats, traps and posterior delts. and good for grip, too.

Suggestions Yay!

Just a bit more info. My arms are mostly tricep - from a diet of close grip everythang - inc chinups, bench press (and ohp too for that matter). Not that they're huge triceps but i feel the part i need to attack is not so much triceps though since i've always targeted it and always will - just the way I do my upper body work.

I can add more volume to curls, i'll start with an extra set of 10 and see if it's enough. I usually do 2x6xheavy + 2x8-12 medium to failure for a total of around 24 reps.

I never did pullups because Rip convinced me to prefer to ego-chase chinup . Which admittedly never did little for me so perhaps it's time to venture out and give the pullup a shot. Negative on the kroc rows - feel them more in my arms. Heck there is nothing that hits my lats that I can remember. THough it might be my form...... i don't think my torso is as horizontal as it needs to be when i gave rows a shot (1arm and barbell). Is there an exercise i can do do you think which I will feel immediately in my lats as opposed to chest or arms or whatever? :s

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edit. just remembered the last time i made my lats sore was actually recently, doing heavy (200kgish) front squat walkouts. Should do those again and on the regular.. hmmm..

FBS 2x120
FS 0Fx130 (LPR attempt!)
BS 1x127.5, 1x132.5, 1x137.5B, 5x129.5B (LPR), 6x122.5B (LPR)
Bball training (2hrs)

BW: 182.76

Squat notes:
I was quite weak today I realised after 120kg double on BS felt really challenging. Nevertheless FS felt okay so i went for a 130kg attempt. I got it prob 1/4 of the way up which is promising. Not long now til i've got the 130kg milestone behind me!

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BBall notes:
Good training session. Hopefully will have a good game this week for a change.

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Training again tmr, didn't get around to doing bench, chins or curls so i guess i have another weights sesh tmr, making that 5 in 8 days.

Plan looks sound. When i did RSR i used to warmup with front squats. Just up to a heavish single and no more. This alone took my FS up to 145kg without any specific front squat programming. That was awesome. Doing a BS program and having it carry over to my FS because i kept practising the movement while doing RSR. I imagine this could work well for snatch or clean too but i have no experience with that..

Only other thing i've thought about is a recomp on RSR instead of a straight up bulk. The program lends itself to this quite naturally as follows: The days you do 2x6s or off days - just eat at maintenance. On the other days go for a nice surplus - 1500kcal or whatever you like. This way you'll get the recovery without gaining too much weight. This works out to 2 surplus days one week, and 1 surplus day the following week, alternating. I'm pretty sure this will work pretty good if you want to push up your squat without gaining too much weight. I would love to try it at some point.

FBS 2x120
BS 6x100
FS 3x105
BS 6x107.5
OHP 2x5x58.6 (LPR), 6x57.5 (LPR; GPR too?)
TKE 2x12xThick-Purple-Band
Glute bridge 3x8xOrange-band

Squat notes:
Was wrecked during the 120kg double on FS. I am not recovered from the first game of the year after a 3 week break. Will try again sunday on my 4th training sesh of the week. Yeah that's not ideal but basketball training sunday means lifting monday is an even worse prospect.

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My R knee didn't feel awesome preworkout - and i spend some time pre-hab with dencorub/band wrapping etc which did good for the workout but afterwards it felt off again and TKEs helped make them good again.

FBS 2x120
BS 6x100 (paused)
Depth jumps 2x5
HPC 3x60, 1x80(=PR), 1x85(PR)
BBall game

Squat notes:
funny story. i wasnt gonna lift today because i was late for fititng a workout at home before going to bball. But i decided to try my luck at the gym where we play games and i got a free trial. Was front squatting alright, doubled 120kg nice and deep and the oly guy doing heavy snatches nearby complimented me "nice squats' - which was cool considering he was snatching like 100kg+ for reps.  I felt good and i was gonna PR 130kg. But just before i went for my set, some guy wanted the 15kg plates on my bar for his shitty 200kg deadlifts for some reason  (honestly why do you need 10kg and 15kg plates for deadlifts unless it makes up a nice round number? He could just used 20s that were spare). By then the moment had passed and even though i walked out 130kg in small change, my heart wasnt in it anymore. Should have held my ground but i didn't wanna be rude since im not a regular there.

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Oh and where did i get a 5kg hang powerclean PR from? I struggled getting up 80kg after failing it several times friday and on monday i hit a 5kg PR. Something about being in a gym atmosphere i guess. But it goes both ways, ie the FS story above. just remembered i gave a half hearted attempt at HPC 90kg too and got it a good way up but couldn't rack it. Funny because i was using 90kg on friday for grip work lol and now im cleaning it. Though to be fair i was hooking today so that might have helped i guess.

FBS 2x120, 1x128.5 (LPR)
BS 1x133.5, 1x135B, 1x137.5B, 1x140B (LPR), 0Fx142.5, 4x127.5B, 6x120B
BP 6x80(=LPR), 1x87.5B (LPR), 3x82.5 (LPR)

DUNKS - 6xSVJ, 6xRVJ
WCU 3x98.6, 2x103.2, 4x93.6, 5x89.95
CURL 6x42, 6x44.5 (PR), 10x40 (PR)

Squat notes:
Form wasnt as good as last monday. So i'm somehow getting worse but stronger. Ugly FS local pr nonwithstanding, im not happy with anything i squatted today but at least i squatted 3 plates for the first time in forever. Now to add the next 15kg or so which will get me halfway to the goal of 155kg @ 77.5kg.

Hate to do it because i think it's a mostly useless exercise but i'm gonna start doing RDLs. Just for grip work and familiarising my body to pulling. I realised i need to do this when 90kg in my hands wanted to slip out and i know that's not going to help my hang PC when im struggling to hold on to such modest weight. So RDL work up to 140kg shud do the trick, im not going to do a lot of volume. Maybe work up to a heavy triple then do a set of 10 backoff. Maybe even rack pulls thrown in there every now and then. Just to be able to pull some heavy weight. That should be enough for my needs. I just want 100kg to feel light in my hands so i have a chance to HPC it.

Also, i over-ate this weekend. It wud never have happened if not for a wedding reception i couldn't get out of and it dominoed from there - otherwise my discipline and dedication was not even beign tested yet. I have another function next weekend but after that i shud be able to straight up diet for months. Hopefully.

Also, thanks KF, i'll try out your cues and advice and report back tomorrow. I did try a bit on friday but i was too messed up to give squats a honest shot.

My goal just to remind myself is to squat 155kg @ 77.5kg. That means losing a few more kilos and adding another 20kg or so to my squat.

to fix eccentric, i'd just play around with different cues: try "shoulders back" or "abs out" or "hips between knees" or something else. try to find one or two things to focus on that help keep you tight and smooth.

i'll experiment. I hate this part but i guess it's a good thing because if i can fix my descent i can improve my technique and hopefully lift more weight than before..

I regret dunking today because i was only supposed to do 2x6 and i prob did 30 total. Which is stupid because i need to be fresh for friday to PR my squats Oh well, lets see how it goes..

2015 - this is probably the last chance i have to do some nice dunks before i get too old (31 currently). i am gonna make a push to lifetime peak my athleticism in 2015. 

First order of business is 155kg (belted) BS @ 77.5kg.

happy new years yall.