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3/1/13 Friday BW= 162.8

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x290,
barbell lunge 5x135, 5x175, 5x185, 5x195
calf raise 3x10x230
Heavy bag (much work)

Felt shaky and kind of blah pre-work out. Post I feel like a million bucks.

Crazy how that works.

anyway, good job luke. in any event i'm glad to have forced myself out of bed this morning. discipline > *.

I feel your pain tonight.

Keep plugging son, keep plugging. 

2/19/13 Tuesday BW 163.4

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 8x305 MSEM
barbell lunge 5x135, 5x175, 5x185, 5x195
calf raise 220# 3x12

Felt better today, better than I have in at least a week. But motivation level was low.

squat PR of 8x305 MSEM. but felt unimpressive. heavy. blah.

2/16/13 Saturday BW=163.4

AM
run 2 miles

PM
jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x295, 5x115(js), 5x280, 5x280, 5x280.

Still sick. schedule is a bit off but as luck would have it I have a squat rack in the garage!

Quote from: entropy on February 13, 2013, 10:20:50 am

I guess after training hard for the last 12 months or so, this is the first week off i've had. and my knees are happy everything feels good and rested. It might even do me good. I hope I dont get too fat though from being inactive.

IMO this is the hardest part about dieting/maintaining leanness.  Like I have been stressing, with proper tempo work and high-workout capacity you can become/maintain very lean without restricting calories much.

Additionally, it's not that hard to eat clean when you running quick times on the track, throwing up big weights, and looking great.  If you run a couple season PR's in the morning and then get in the weight room and kill some squats that afternoon, when you go out with your girl that night it only makes sense to say "I'll take the grilled Salmon".   Poor quality food doesn't even seem right for the well oiled machine you are.

The problem is when the activity falls off.  Those little injuries/or life/work events where you don't/can't train for a week.  You forget that you are the pinnacle of fitness and ice-cream doesn't sound horrible anymore.  Without the positive feedback of training and improving/maintaining excellent body composition it becomes easier and easier to fall off the wagon...   Then a two week injury gets accompanied by a few lbs of fat gain which causes some more injuries and your season goes...

Don't let this happen!  The hardest thing is when your inactive you actually should eat CLEANER than when you are training heavily.  If you can master this you will be healthy for the rest of your life.   There will be times we can't train whether life or injury, and as you get older dealing with these times correctly is probably more important than your actual training.

Preach it brother! This is the practical wisdom I need more of day to day. 

2/13/13 Wednesday BW=162.8

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x280, 1x290, 1x300, 5x115(js), 6x300, 7x275, 10x275.
GHR BW 3x8
calf raise 210# 3x15

Got sick over the weekend, high fever on monday. I put off my tuesday work-out for today. Super good plan.

Still coughing and I got a new squat PR. 6x300!!!!! last set 10x275 and it felt like 225.

Feeling great, no funky knee issues, no soreness, no pain lately, just effortless progression with more to come

Thanks everybody for the knowledge and motivation over the years!!!!

 

Damn KF my laptop doesn't do your calves justice.

I just measured my calf for reference and saw the very unimpressive number of 14.5"s.

Talk about girly bone structure. 

2/5/13 Tuesday BW=163.2

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x280, 1x295, 5x115(js), 6x295, 7x270, 7x270.
bench 5x135, 5x185, 5x205, 5x205
GHR BW 8,8,10
barbell lunge 5x135, 5x175, 5x195, 5x195


Winter goal complete!!!!!!!!!!!!!!!!! on 10/30/12 goal was set at 4x295. That night I weighed in at 162.4 did 4x265.

So long and short effectively 3 months and Tonight 6x295 @ 163.2   

I feel safe saying I have finally achieved my 2xBW squat.

So motivated tonight. everything feels achievable, my body feels great. zero soreness, zero injuries. 

I don't know what has changed lately, but progress has come so much easier. I did notice that I brought back GHR about the same time my squat started going up. maybe that was the weak link?

I am a new believer in warm up, then Jump squats, then heavy set. Thanks Kelley B, for your internet guidance!

New goal is 4x315.

20 more pounds on the bar and finally the elusive 3 plates!

I gained 10#'s per months over the last three, I am not sure if that is repeatable going forward?