[Flint]

Update. Regarding basic "compound" movements.

I now have a real squat/bench rack (somebody was giving it away by the side of the road). The kind you can rack an olympic bar on, and also set safety stops at the bottom if you can't finish a rep and need to rack the weight. Now I can do barbell bench presses (been doing heavy dumbell presses) and heavy squats (been racking an ez-crul bar on the dip handles of a power station).

I also have perfected my deadlift form...the biggest thing to not rounding your back is LOOKING UP. Your posture follows your eyes--try to look BEHIND yourself, over the top of your head (I got that from yoga).

Regretfully I have determined that Clean and Presses are just not something that I can do safely. I have frequent wrist issues and do not want chronic pain there. I'm still working on an alternative...I noticed that the "log lift" as in strongman competition is done with a hammer grip. I'm thinking I should get a hammer grip/tricep bar and do them this way. Tried with heavy dumbells and found that it puts my shoulder in a bad position trying to cheat the dumbell up.

Maybe I will just do seated military presses on my new rack. Squat + Bench + Deadlift + Military Press. I've been doing all incline presses to hit the front deltoids with the pecs, so I probably just need to go to a flat bench and a true barbell shoulder press.

In any case I am bigger and stronger than ever before, and now I don't care so much about carrying some extra fat.