Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 28743 times)

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fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #525 on: July 31, 2017, 10:48:28 am »
0
7/31 AM

Sleep: decent

Mood: mediorcre

Body: feel stiff/heavy

Heading to gym, plan is to get in sauna and maybe the pool/spa. If I feel okay I will do some light volume squats focusing on narrow stance to hit the quads. Will also do some light posterior chain.

I have to do some back workouts like rows, because it helps holding the bar in squat and also body posture.

Hate to do it but I must once again take a scoop of pre.

Swim/sauna/spa: 1 hr

135 x 3 full squat, FS

185 x 3, BS FS

some light rows and presses.

20 yard sprint x 4

« Last Edit: July 31, 2017, 04:57:05 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #526 on: August 01, 2017, 04:09:37 am »
0
8/1 AM

I've been thinking of good junk foods and good unhealthy/tasty foods. It's tough eating the same types of meats everyday: chicken breast, lean salmon/fish, lean beef, and the same veggies: broccoli, peas, spinach, lettuce, etc.

Here is a list of foods I thought of for times of hunger or tiredness:

Beef Jerky (lots of sodium, but I sweat it out anyway from going to sauna)

Double Hamburger with no cheese or mayonnaise; Actually not that bad with some onions, ketchup and mustard

scrambled eggs with very little olive oil

Turkey sandwich with avacado instead of mayonaise, some lettuce, mstard, tomatoe etc

Make your own chicken sandwich or soft tacos....

^Not bad idea for foods that can resemble "junk" food. Definitely can't go with french fries and candy.

8/1 PM

Will take it easy and not go to gym today, not even for sauna or light work. No caffeine today and just going to take it easy, hopefully I can stick with the no caffeine by end of the day.

250 PM- Currently eating piece 4 or 7 fried chicken. Not a good diet. Also have some mash potato and apple pie. Will be probably a 4000 Kcal meal, sigh.

« Last Edit: August 01, 2017, 03:49:22 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #527 on: August 02, 2017, 01:13:41 am »
0
8/2 AM

Was hoping yesterday could be a nice rest day. Ended up eating horrible and not recovering either, not sure why, as higher cal's and rest should help.

Worse of all I promised a few friends last week I'd run with them for morning pick up bball which i forgot about, which can get a bit competitive. Lets hope I don't get injured as I can still get up a bit when feeling good even though i weight 215-220ish right now because I can still squat high 300s.

Boxing: plan on taking up boxing for cardio and upper workouts. Continue focusing on getting posterior chain and quads as strong as POSSIBLE. 

I'm not sure what is the best route to go to get my quads at 400+ lifting, without getting any fatter. I'm always wearing probably a 50lb fat suit at all times right now....


Also something just tells me I should just attempt a 405 full squat sometime soon, just do it. I've tried 1/4 sqatting 400-490, and it felt like my legs were going to give out, but thats cause im not used to non full squats.

I think I'm just going to attempt 405 sometime soon. The heaviest I've attempted full squat so far is 380 which spotter says i made it, but i think he helped more than just "1lb".

The thing is that I hate cheating myself or lying about my abilities. For example, I realized that when you take a huge gulp of air on your squat, it is a lot easier. Since I ahve a huge gut, that gives me a nice advantage.

Since than I've always squatted without taking a big gulp of air on the descent, so that I am using all my legs and not my diaphram to help prop me up.
« Last Edit: August 02, 2017, 02:50:55 am by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #528 on: August 03, 2017, 01:26:47 pm »
+3
8/3 12PM

Sleep: 4/5

Aches: legs as always

Mood: 4/5

Yesterday played 40 minutes of intense pick up bball. Definitely not the greatest idea, being 50 LB overweight!!!

Imagine you playing intense bball with a 50 LB fat suit and no one knows it so they are not taking it easy on you.

Plan: Go to gym for a quick session of low - mid volume quad/posterior chain workouts.

Squat full (some I try to not pause to see the 3/4 squat how it feels)

135 x 2, FS BS

135 x 1, 1 FS BS

225 x 1, FS BS

315 x 1, 1, BS, felt good

365 x 1, BS, felt good

365 x 1, BS, got a little tough but managed

295 x 2, FS, pinned on 2nd attempt. For some reason I always choose the worst spotters. Dude was standing 10 feet away from me.  :personal-record:

275 x 7 BS

225 x 5 FS

135 x 8 x 2 DL

45 deg hypers x 50 lb x 8 x 3





« Last Edit: August 03, 2017, 04:53:29 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #529 on: August 04, 2017, 02:55:55 pm »
0
I'm going to journal in a weekly format so things are more legible and better documented, including diet.

This week only has a few days left, but is week 1.

Week 1 (Starting July 31st so several days already journaled above)

Thursday(already Journaled training prev posts)

Diet: 3300 KCAL (190g protein)

Friday

Sleep: 3.5/5

Mind: 3.5/5

Body: 3/5

Notes: Legs are pretty sore. Outer quad is particularly tender to the point it may require some extra attention. In the middle of yday's front squats, there was a sudden slight heaviness that borderlined a painful feeling on the outer quad while going up. It might be a tear.

The reason it was so tender was because I stopped foam rolling weeks ago (I have the hardest custom made foam roll and it stopped doing much) and simply used started smashing DB's against my quads to release tension/massage. It works pretty well until you accidentally hit a part that doesn't need much myofascia.

I can do bw squats fine right now, so it might have been just extra extra tender, and should resolve within the next 3-7 days hopefully.

1/2 BW Lunges: 20 x 3

1 Hour Basketball Cardio

BW DL: 50 x 3

Situps: 20 x 2

The plan is to squat in about 3 days. I believe if I am well recovered, 375 lb should be pretty powerful and smooth.

Diet: 3000 kcal (180g protein).

Saturday

Sleep: 2/5

Mind: 3/5

Body: 2/5

No training at all, got into pool and spa after work.

Tendons sore, muscles sore, feet sore from some intense plyos (during BBALL cardio). I guess jumping just 2 feet at this weight is equivalent of some insane depth jumps/plyos at a lean 165. Now I know how it feels like, was actually pretty dangerous for me to be running full court bball, will not be doing it again until i drop below 200 lb.

Diet: 1800 kcal (160g protein)

Sunday

Didn't train, but work was a bit consuming of energy.

2700 kcals (130g protein)




« Last Edit: August 07, 2017, 12:14:07 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #530 on: August 07, 2017, 12:10:48 pm »
0
Week of August 7

Monday

Sleep: 3/5

Mind: 4/5

Body: 3/5

Notes Feet, quads, knees a bit achy, hamstrings a bit tight.

Going to put on the compression, mix up 2 servings of preworkout powder, and go train.... that's the decision. Going to squat and see where to go.

Regarding diet, i'm thinking about just eating lean salmon raw + rice.

Squat

135 x 2, fs bs

225 x 1, 1 fs bs

315 x 1, 1 bs

225 x 1 bs

Had planned on a good squat day, but this one part of my quad is just no recovering from it's very tenderness. I may have reaggravated it today.

I should have just stopped at 135 when I felt the tenderness in outer quad.

Deadlift feels okay though.

DL 135 x 8 x 2, 185 x 3 x 2

Just not a good workout today. Outer quad just not feeling alright.

Diet: 2650 KCAL (190g protein)

Tuesday

Sleep: 5/5

Mind: 4/5

Body: 3/5

Notes Good sleep, as I've got the day totally free and was exhausted ysterday. Still hoping outer quads can heal from tenderness and a bit of pain on front squats.

Since it doesn't bother DL much, I will be doing a decent amount of DL compared to squats, while this quad gets better.

Squat

BW x 15 x 2

45 x 10 x 2

135 x 2, BS FS

225 x 2, BS FS

135 x 15 x 2, BS

185 x 8, BS

Deadlift

45 lb x 10

135 x 8 x 2

185 x 3 x 2

Could go heavier but I have no wraps to hold the bar for more reps.

Goodmornings and Hyper-extensions

3 sets of 12 for each at 135lb and 25lb respectively

Uppers

1 set of light weight chest supported row; 1 set of light DB bench press, 1 set of light single DB shoulder press.

Abs


BW incline x 10

Diet: 2600 KCAL (160g protein)

Wednesday

Sleep: 2/5
Mind: 3/5
Body: 3/5

Notes: Some life stress, not great sleep, busy most of the day, got in a workout late at night, quads still tender. Losing a bit of weight so that is good. Preparing to rest up with these super light workouts to prep for an insane heavy+volume day, when quads feel good enough.

Squat: BW x 20 | 95 x 3, 5, 8, 8 | FS 95 x 3, 5

Goodmornings: 45 x 8 | 95 x 8 x 2

Hyperextensions: BW x 12, SL x 8 | 25lb x 8

Incline situps x 12

10 min BBALL cardio

Chest supported Rows: 40lb x 12 x 2


Thursday

Sleep: 0/5
Mind: 3/5
Body: 1/5

Notes: Not feeling so well, didn't get any sleep last night, just laid there for 2 hours and had to get up due to stomach flu.... But since I can't sleep and I've got some appointments in the morning followed by work, I'm going for a workout and some bball sanctuary!!!!  :headbang: :headbang: :headbang:

30 min BBALL cardio, got good sweat.

20 x 5 BW narrow stance squats

good stretching

Friday

Sleep: 4/5
Mind: 2/5
Body: 3/5

Notes: Good sleep bc Thursday i didn't get any sleep. Some personal life issues/busyness on my mind. The sleep didn't seem to help me recover much, not sure why, but we'll see at the gym.

Warm-up
Not sure why it takes me so long to warm up. I hope it gets better as I get leaner and more in shape....

Back Squat full paused 1-2 sec

135 x 1, 1 (narrow stance)
135 x 6 (only paused 1st few reps)
235 x 2 NS
235 x 5
320 x 2
315 x 1, 1 NS
335 x 1, 1 (was expecting it to be a bit easier)
225 x 8
225 x 6 NS

320 1/2 squat paused 3 sec (am proud to pause midway on this for 3 sec)

Front Squat full paused 1-2 sec

135 x 2, 2 (NS)
230 x 1, 1 (NS)
230 x 4
225 x 4 NS

Goodmornings: 135 x 5 | Hyper Ext: BW x 12, SL x 5, 25 x 8 x 2

1 set of light weight: pull, shoulder, push.

*The weights for squats were awkward (like 230, 320 lol) because a few tough guys took up the power rack with 1/2 squats and box squats when they could have just used another rack, so I just used put 45 lb over 2.5's on another rack.


Saturday

Sleep: 3/5
Mind: 3/5
Body: 3/5

Notes: Marginal sleep, had work sigh, got back only 45 min left to train. Just hopped in pool for recovery. Was alright. Diet was poor, ate some pizza and fried chicken for the weekend.

Sunday

Sleep: 2/5
Mind: 3/5
Body: 3/5

Notes: Not great sleep again, very marginal 4 hrs and change. Going to head for a morning session at gym.

Back Squat:

135 x 1, 2, 4
225 x 1, 2, 1
275 x 1, 1
325 x 1
365 x 1

Front Squat:

135 x 1, 2
225 x 1
275 x 1
280 x 1
225 x 2

Knee felt pain some time during squat, not sure why but immediately stopped. No more pain if I do body squats. Probably some kind of tension or something inside of knee cap.

Some hypers, goodmornings, and standing leg curls.

10 min pick up game, was a joke, way too many people trying to play and ball hogging it. Wish I could just tomahawk dunk it, but unfortunately I can barely touch backboard.
« Last Edit: August 13, 2017, 01:17:33 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Kingfish

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Re: Everyday is Quad/Posterior Chain training!
« Reply #531 on: August 07, 2017, 10:48:06 pm »
+3
Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;

Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.

Should I take a break from squatting? Thanks!

lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #532 on: August 10, 2017, 05:13:13 am »
+1
Hey King, I don't want to clog up your journal so I'll delete this soon, but what would you do if you were in my situation;

Obviously I'm working a bit against age as I'm not a young pup anymore. I was really massaging and releasing tension in outer thigh of quads and might have over massaged by smashing a kettlebell against it, but this was like 2 weeks ago. It has been very tender ever since and I feel it a lot of times on squats esp front squats.

Should I take a break from squatting? Thanks!

lower intensity but do not totally skip the exercise if you can. any kind of volume work to get the blood going helps a lot in recovery.

Man Kingfish, you are certainly right, I'd have thought to totally skip the exercise for better recovery but it seems light work is going pretty well.

No shit, you are a veteran with strength training and explosiveness.
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Everyday is Quad/Posterior Chain training!
« Reply #533 on: August 15, 2017, 12:19:41 am »
+2
Week of August 14

Monday

Sleep: 4/5
Mind: 2/5
Body: 3/5

Notes A lot on my mind, decent sleep entire day, didn't go training. Ate at a way deficit since yesterday's training. Probably ate 2500 kcal below maintenance.

Tuesday

Sleep: 4/5
Mind: 3/5
Body: 3/5

Notes Heading to gym right now for some good volume quad training. 9PM.

Back Squat Full (Not all are paused, some are a bit more narrow stance, ie 3-5 inches feet apart only)

135 x 1
135 x 2
135 x 8
185 x 6
185 x 2
225 x 1
225 x 2
315 x 1
355 x 2
355 x 2
265 x 10 x 3  :ibsquatting:

Front Squat Full (Not all are paused, some are a bit more narrow stance, ie 3-5 inches feet apart only)

135 x 2
135 x 4
185 x 1
185 x 5
225 x 2
265 x 1
225 x 6

Hyper Ext bw x 12, SL x 6 x 3, 25lb x 8 x 2

Diet 1900 KCAL, 190g protein
 
*Just decided to go insane on the volume. If it wasn't for a bit of cramp, I probably would have tried to go another 2 sets of 225 x 6 FS, got a little pale towards the end as well.

Wednesday

Sleep: 2/5
Mind: 2/5
Body: 2/5; glute and hamstring feel like molten metal turning solid....

Notes when my mind and body feel bad, i go and train even harder.... so I'm just going to hit the gym again and see what's up, maybe do some major sprints after lifting

Not worth it to sprint or lift heavy, pointless.

Swim 45 min, some uppers super light weight.

9pm posterior chain has frozen solid, bw squat cant be done, cant wait to get home to pass out

Thursday

Sleep: 2/5 after I get a nap during the day time
Mind: 2/5 still have some life stress
Body: 2/5; glute and hamstring still sore, but a bit recovered

Notes No point in training today, Tuesday's hi vol still not even partially recovered.

Friday

Sleep: 1/5
Mind: 3/5
Body: 2/5, the little sleep helped a bit in recovery, still pretty beat up from hi vol/ hi intensity.

Notes 7AM, light weight, light intensity, focusing on stretch.

Some interval training, after a good stretching and warm up session. No weights involved besides a little resistance with 5lb db's.

One of the most productive sessions and it featured no lifting at all.

Total 2.5 hours and featured 30 min of bball interval training.

Saturday

Sleep: 4/5
Mind: 3/5
Body: 3/5; feet a little sore from yday's interval training, but quads/post chain made decent recovery progress  :wowthatwasnutswtf:

Note: 7AM still deciding how to allocate next 3 hours.

Squat full
(pretty annoying that the power rack was taken up for almost 1 hour by a guy doing only curls than running off to do machine curls and back, he could have done it on any other rack)

135 x 1
135 x 2
135 x 6
225 x 1
225 x 2
315 x 1
315 x 1
355 x 1 (paused 2 sec, felt very tough)
355 x 1 (did not pause, was easier)
405 x 4 (1/5 squat)
315 x 1

Front squat full
135 x 1
135 x 2
135 x 3
225 x 1
275 x 1 (very tough, bar almost slipped out of shoulders)
275 x 1 (")
225 x 4

Overall not a great workout, lost a decent amount of energy from having to use the other rack and walking around with 315 on my back. Probably should have skipped today or did some real light intensity and prepared for another day, i dunno.

Sunday

Sleep: 3/5
Mind: 3/5
Body: 3/5; Soreness didn't increase much at all from yesterday's routine. That probably means the lower volume mid-high weights I can do much more often. I'm guessing it's the high volume aka 4x10's at >70% 1rm that destroy me, which I plan on getting into more.

Note: 9 AM, going to go run some pick up games at super overweight. God help me..... not sure why i am doing it but i just really want to go play bball.

Ran about 2 pick up games. As always I get treated like a special needs person (understandably) but I surprise when I get warmed up as I still do have some strength in legs being able to almost full squat 380, even if I weigh 215+

Squat full paused narrow stance for stretch and some blood flow

135 x 1, 2, 4, 1

225 x 1, 2

Front squat "

135 x 1, 2

225 x 1, 1

Some back extensions, step ups bw, db swings at 40lb and 65lb, all to burn some extra kcal.

The plan is to rest and hopefully put in a 4 x 8 or 4 x 10 session later this week.

Also curious as what I should do in terms of front squats.... 4 x 8 as well or lower the volume? would appreciate some feedback for those (if any) that reads this.
« Last Edit: August 20, 2017, 04:23:38 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #534 on: August 21, 2017, 11:01:59 am »
+2
Week of August 21

Monday

Sleep: 2.5/5
Mind: 3/5
Body: 2.5/5

Notes Ate at around perhaps 1000-2000 Kcal deficit yesterday, still got in around 160g protein. Feel clean, energized, but i'm definitely going to be weaker. The plan for this weak is to stretch extensively everyday and squat super light to stretch everyday which has worked out pretty well in helping blood flow, and get in a really tough session of 4 x 8 or 4 x 10 @ high percentage of 1RM.

Bball cardio: 35 minutes

Squat to stretch: BW x 10, 45 x 5, 135 x 1, 1, 1 FS

30 minutes of foam rolling (with metal bars) and stretch

some light med ball and cable work.

Going to eat more today to see when can put some heavy volume this week.

Video of some bball cardio, didn't want to show too much dribbling as their were others in the room and it was quite loud.

I think my handles are faster when I am using a ball with good grip, because I have pretty small hands and tough to control the ball, i certainly cannot palm a bball but this ball had such good grip that i was able to manage.

<a href="http://www.youtube.com/watch?v=1NrOw1U_zVE" target="_blank">http://www.youtube.com/watch?v=1NrOw1U_zVE</a>

Tuesday

Sleep: 4/5
Mind: 3/5
Body: 2.5/5

Notes Slept around 10 hours yet still tired and not much recovery, it happens. Whoa, 10 minutes ago I was at 38 negs, now at 45, someone must have gone back and negged me up, lol.

 :headbang: :headbang: :headbang: :headbang:

<a href="http://www.youtube.com/watch?v=1Nj2lejAd58" target="_blank">http://www.youtube.com/watch?v=1Nj2lejAd58</a>



5PM - Screw it, going to train, lets get it.

Sauna, pool, stretch - 1 hr

Squat full

135 x 1, 2, 8

225 x 1, 2, 3

275 x 7

325 x 1

325 x 3

325 x 1

275 x 5

Front Squat Full

135 x 1, 3

225 x 1

275 x 1 (bar kept slipping at bottom due to wearing nylon compression)

BBall cardio

1 pickup game turned into 1.5 hours of play, sigh.

Wednesday

Sleep: 3/5
Mind: 3/5
Body: 2/5

Notes Got 7-8 hours of sleep but feels like 0 hours of sleep. Didn't really help much in recovery like some sleep. Ate at surplus yday, and huge deficit day before. 1.5 hr of BBALL was just stupid. 1PM, going to sauna and stretch followed by light weight post chain training.

Warm up, stretch + sauna: 40 min

Squat to stretch: 95 x 1, 1

Deadlift:

95 x 10
95 x 12
95 x 10
135 x 10
95 x 10

Hyper ext: BW x 15, 25 lb x 12 x 2, 50 lb x 5

SL hyper ext: BW x 7, 6, 5, 5

Goodmorning: 45lb x 10, 135 x 5 x 2

SL deadlift: bw x 10 x 2, 40 lb x 6 (stumbling, very tough to do)

SL curls: 20 lb x 20, 40 lb x 15 (wanted to go more but right leg causing issues due to injury 6 months ago)

*workout was much smarter, i took it easy on the quads. also pretty depressing seeing a few unnatty guys progress their half squats from 225 to 355 reps in a short period of time, sigh, while I slave everyday just to maintain 375.....
« Last Edit: August 23, 2017, 04:45:10 pm by fast does lie »
32yrs | 24in SVJ | >25% BF | 215LB | 5'9 | 7'5 reach | 380lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB