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i can do a (lot of) full pistol(s) and i am good at crossfit and bad at performance. 

I could die happy tomorrow with your current no-pads performance, Always been in awe of your ability to grind through everything. Keep it up!

I can also knock out pistols and shrimps with ease, but 1.5bw+ on a barbell and I fall apart.

2/1/16 Monday BW=?

b-ball 1.5 hours

2/3/16 Wednesday BW=168.4

b-ball 1.5 hours
paused squat 5x135, 3x185, 1x225, 2x6x220, 5x220

2/5/16 Friday BW=168.0

b-ball 1.5 hours

2/8/16 Monday BW=166.6

b-ball 1.5 hours

2/9/16 Tuesday BW=166.6

paused squat 2x185, 1x225, 5x205, 4x5x210

2/12/16 Friday BW=166.4

b-ball 1.5 hours

2/14/16 Sunday BW=166.4

paused squat 3x185, 2x205, 1x225, 10x205, 8x215, 8x215
barbell lunge 6x185, 2x8x185
calf raise 5x10x140

2/17/16 Wednesday BW=167.2

paused squat 3x185, 2x205, 1x225, 3x8x215, 20x185
calf raise 5x10x160

Febuary has been rough, Still working at it though.

Got 20 reps at 185 today!!! It felt real good.

1/15/16 Friday BW=167.2

b-ball 1.5 hours

1/20/16 Wednesday BW=167.8

b-ball 1.5 hours
paused squat 6x135, 3x185, 2x205, 1x225, 10x210, 2x8x215, 4x185

1/22/16 Friday BW=?

b-ball 1.5 hours

1/23/16 Saturday BW=166.4

paused squat 6x135, 3x185, 2x215, 1x235, 10x215, 10x205, 9x205
barbell lunge 3x8x185

Most mornings that I play basketball I usually do about 20 pull ups, but for some strange reason last week I tweaked my neck doing them. Not sure how that happened? Sometimes you don't realize how good you are feeling until you don't.

^^^ I am not there right now unless we are talking BW.

1/4/16 Monday BW= 167.0

b-ball 1.5 hours

1/6/16 Wednesday BW=166.0

b-ball 1.5 hours
push up 7x25
jump squat 5x45, 5x95
paused squat 2x185, 1x205, 1x225, 3x10x205
muscle up 1x1
ring dips 1x15

1/8/16 Friday BW=165.2

b-ball 1.5 hours
bar pull ups 1x10
push ups 4x25

1/10/16 Sunday BW=166.0

jump squat 5x45, 5x95
paused squat 2x185, 1x205, 1x225, 3x8x210
barbell lunge 2x6x195

The last week has been challenging. Trying to get back into the groove. Basketball and cardio are coming back, weights are still a-miss.
My body loses fitness like lightning and makes progress at continental drift. Granted training is far from a priority and much less then ideal.
Good news is lots of room for improvement. I am going to focus on getting my reps up on my squat, as well as the weight. nice and simple.
2 or 3 days a week of basketball depending how I am feeling. No more upper body weights, just body weight movement when time allows.
More sleep and keep my diet in check a little bit better. Plus just keep on grinding.

12/29/15 Tuesday BW=166.0

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 3x5x225, 1x4x225, 1x5x225

peaks and valleys. some days I wonder why I even bother.

I can't seem to keep my upper back tight and my spine neutral through the lift. When things are going good I feel locked and can actually progress. other days not so much.

On a positive note it was actually better then last Saturday.

12/23/15 Wednesday BW=163.4

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 1x240, 4x240, 2x7x225
barbell lunge 3x6x205

12/26/15 Saturday BW=?

paused squat 2x185, 1x225, 1x235, 1x245, 1x225, 3x5x205
bench 3x185, 3x205, 2x5x200, 2x4x200
overhead press 4x8x100
bar pull 4x8xbw


My body is feeling the best it has in probably 1.5 years or more. I am eating horribly lately and I have felt slow and sluggish.

Wednesday I was able to get a couple more reps on my squat, but today felt horrible. At least I know it is not for lack of calories or rest.

12/14/15 Monday BW=162.8

b-ball 1.5 hours

12/16/15 Wednesday BW=163.8

b-ball 1.5 hours
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 2x6x225
ring pull up 3x8

2 more reps on my squats from last friday. feeling solid and more powerful.
Seems like my time is more and more limited as the holidays approach.

12/7/15 Monday BW=162.6

bench 3x135, 3x185, 5x205, 2x4x205, 2x5x195

12/8/15 Tueday BW=162.4

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 1x235, 8x240 MSEM
gravity boot curls 3x12

Got my reps in with 240, even if I needed 45 seconds in-between.

Super-solid.

super-slow progress > no progress