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You're right lance 

first two reps looked pretty good, actually. you were starting to come forward but not badly. third rep obviously broke down a bit but even that wasn't so bad. just looked like the last rep of a heavy set. one thing that helps me when the weight is even a little bit challenging is to refocus for every rep. it looks like you're just gliding through the set. maybe instead try pausing at the top and reminding yourself of your cues before each eccentric.

for me it's something like, "heels...push floor apart...breathe in...hold...abs out...chest up...go."

Training
SQ 1x95, 3x6x85
OHP 2x2x60,3x5x50,1x8x45
CURLZ 3x8x32.5

Back felt better today but still not 100% - so went conservative on the squats. Even at this light a weight, I concentrated extra hard on having perfect form and not aggravating my back and I found myself exhausted by the end. That's good. I want perfect form. Observations - set 1 was picture perfect, set 2 wasn't as good, and set 3 wasn't as good as 2. So I have a problem with muscular endurance it seems. It's probably my leverages working against me but i'd like to turn a weakness into a strength. See next paragraph.

I read on pendlays forum that people who have trouble getting folded over out of the bottom of a squat should do a lot of these so called pendlay rows. Now i've never done rows, but if that's fixed the same problem for other people, it may just help me too. So i'll try do those on mondays.

OHP - made no progress this week, which makes me think my programming for OHP is inadequate. So today I went with sets across with 5s and will progress those weekly. I need a lot of rest between OHP sets otherwise I can't do many reps. Now the interesting thing is I never need as much rest for bench press. Which makes me question whether this is to do with muscular endurance not of the upper body but rather my lower back/abs. But if my muscular weakness is lower back and abs - then it would follow I need more rest during my squat sets too.  Something to think about perhaps.

I'm adding curls on the middle workout and will make sure they are done every week.

Bodyweight: 83.9kg

Layne Norton Training Series + Full Power/Hypertrophy Routine


Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest
Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts.

Training
SQ 2x110
FS 2x3x97.5 (PR)
SQ 2x6x90, 6x87.5
BP 1x85, 7x85, 2x6x73.5
RDL 3x117.5 (PR), 10x92.5 (PR)
DL 5x100 (conventional), 3x100 (sumo), 5x3x95 (sumo)
4x5xBW chins (orange, 9th pin)

Bodyweight: 84.3kg

The double with 110 was kinda meh. Form was ok, not great, but ok. I wanted a triple but I didn't have a heavy triple in me today. FS were hard - they were definitely 3RMs.

While warming up with the front squats, I was getting this clicking sound in my left knee. Now I don't like the sound of that, so I tried something different - I broke first at the knees on the way down. This way my ankle angle with the floor is smaller, knees further forward and I can be more upright at the bottom position - no clicking in the knees. But it looks like of funny breaking deliberately first at the knees. Experienced guys - is this normal?

<a href="http://www.youtube.com/watch?v=_8IeFzGTE70" target="_blank">http://www.youtube.com/watch?v=_8IeFzGTE70</a>
^2nd set of 3x97.5 (3RM)

Finished off with 3 sets of 6 on the back squat - my form was fine for the first 3 reps, 4 was borderline, and 5 and 6 were worse. But I nailed the set with 87.5 to finish with - so next time i'll go 3x6x90 and stick with it til i have a perfect 6 across.

RDLS my grip was weak but I did ok. This is the only exercise which made my back feel better. It really is a magic exercise for me. Love these.

I ended the workout to have dinner, in a coupla hours if i'm up for it, i'll do some deadlifts and chinups.

Did the DLs and chins after all. Why did no one tell me about sumo? After pulling my first set of 100 and being annoyed with my form, i just had this sudden idea to try sumo. I mean why not? So i  took a wider stance and experimented a bit with sumo. Found out I could manage a very pretty looking pull that way. This is a game changer. Now I can DL. Back strength here I come

Will do, thank you. I never thought to try it on back squat, I will experiment with knee break there too.

Ah Pendlay <3 - i'll try it out tomorrow on backsquats and see how it goes. Thanks for digging that thread up

Played some pickup basketball today - was disciplined and only played 2-3 games -  left the gym feeling BETTER than when i entered it. That's the sweet spot of doing just enough enough to have fun, but not too much that you get fatigued and can't recover well enough to train properly!

We have very similar squat issues, forward lean due to long limbs etc. I use the knee break too , it has helped me a lot, although i have a long way to go yet.
But the main reason i am posting is the front squat. That 100x3 is very tight! Drastically improving form while hitting 3RM PRs is no joke!