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PostPosted: Thu Feb 09, 2017 4:26 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
215x2. 20. Staying with doubles today
165x2. 22
185x2. 24
205x2. 26

Tuesday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x3. 15
185x3. 18
205x1. 19
225x1. 20. No back pain but very stiff.
205x1x5. Long pauses in hole
210x1x1. 26.
Long pauses in hole for all weights
A few c&p with 28kg & 26kg

Wednesday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x1. 17
230x1. 18
210x1x7. 25

Today:
Squats
135x3x2. 6
145x3. 9
155x2. 11
165x2. 13
185x2. 15
205x2. 17
235x1. 18. Very easy
245x1. 19. Easy but more good morningd than I wanted
205x2x3. 25. Stopping here because in a hurry
28kg c&p, stretched and done


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PostPosted: Sat Feb 11, 2017 2:05 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Friday:
Squats
135x3x2. 6
145x3. 9
155x2. 11
165x2. 13
185x2. 15
205x2. 17
225x1. 18
250x1. 19. Flexed hard enough to feel it in my arms. Clean rep tho
205x2x3. 25. Running late, wish I had time for more.
28kg c&p, pull-ups stretched and done

Today:
Squats
135x3x2. 6
145x3. 9
155x2. 11
165x2. 13
185x2. 15
205x1. 16. Back very stiff today. Long day yesterday so tired
225x1. 17. Clean but stiff.
165x2. 19. Dropping down to loosen up back and work back up
185x2. 21
205x1. 22
210x1. 23
215x1. 24
220x1. 25
225x1. 26
230x1. 27. Back had loosened up but started to get stiff on this rep even though it was easy and clean.
Have to stop here because early appointments
28kg c&p, pull-ups stretched and done


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PostPosted: Sun Feb 12, 2017 2:07 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3x2. 15.
165x2. 17
185x2. 19
205x2. 21
230x1. 22. Clean but tired today.
Lots of walking yesterday after workout, so legs fatigued.
165x2. 24
185x2. 26
205x2. 30.
215x2. 32. Felt more energy after dropping in weight and working back up. Stopping here to keep from overdoing it.
One set of pull-ups, 28kg c&p, and done


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PostPosted: Mon Feb 13, 2017 6:34 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x1. 17
230x1. 18. Very easy even though legs tired today.
240x1. 19. Very smooth. But topping off here
205x2. 21.
210x1. 22. That's what I got in the tank today.
Extra stretching, a few pull-ups, 28kg c&p stretched and done


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PostPosted: Tue Feb 14, 2017 3:14 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
240x1. 20
255x1. 21. Wasn't sure if I had this but went full depth. Pause wasn't quite as long as usual but good rep
205x2. 23
225x1. 24
Just a coupe pull-ups, 28kg c&p, stretched and done


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PostPosted: Wed Feb 15, 2017 12:16 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x2. 11. Legs tired
165x2. 13.
185x2. 15.
205x2. 17.
225x1. 18.
245x1. 19. Easier than expected, especially after yesterday. New daily min?
205x2. 21.
220x2x2. 25.
A couple pull-ups, 28kg c&p, stretched and done


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PostPosted: Thu Feb 16, 2017 12:39 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2
145x3. 9
155x3. 12. Began Indian clubs between sets to loosen shoulders
165x2. 14
185x2. 16
205x2. 18. Everything feels light today, but right hip is sore when deep in the hole
225x1. 19
245x1. 20. Good rep but thinking of topping off here because of tender hip
260x1. 21. Hip felt a little better after a some rom work, so gave this a go. A little slow and used a little more back than I would have liked, but a very clean rep with a short pause in the hole.
205x2. 23
225x2. 25. Felt very light, but right hip was a little off on second rep which made me use more back. Stopping here
Stretched and done


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PostPosted: Fri Feb 17, 2017 9:31 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
This morning:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
245x1. 20. Clean rep but stopping here for now. May work back up
185x2. 22
205x2. 24
225x2. 26.
Everything is feeling lighter now but I have to get my daughter to school early so stopping here now.
28kg c&p, pull-ups stretched and done


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PostPosted: Sat Feb 18, 2017 1:38 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x3. 15
185x2. 17
205x2. 19
225x1. 20
245x1. 21.
205x2x2. 25
225x1. 26
230x1. 27. Wanted to do more but my kids were asking for pancakes
Indian clubs, a few pull-ups, 28kg c&p and done


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PostPosted: Tue Feb 21, 2017 9:19 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
245x1. 20. Everything felt like till this daily minimum. The rep was clean enough with long pause in the hole, but things just felt heavy even though I felt like 225 was a feather
205x1. 21. Heavy
225x1. 22. Heavy
205x1. 23. Heavy
225x1x3. Concentrated in form and these finally felt lighter, but not like pre-daily min.

Monday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
245x1. 20. Good rep but felt heavy
205x1. 21
210x1. 22
215x1. 23
220x1. 24
225x1. 25
230x1. 26
235x1. 27
240x1. 28
250x1. 29. Good rep used a little too much back though. Felt like I had 10-15 pounds more in me but have to get ready for work.

Today:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
245x1. 20. Good rep but sluggish because wife & daughter got in late last night
205x1. 21
210x1. 22
215x1. 23
220x1. 24
225x1. 25
230x1.26
250x1. 27. Easier than 245 earlier. Wish i didn't have early meeting or I'd keep going


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PostPosted: Wed Feb 22, 2017 1:17 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
245x1. 20. Everything felt light till this rep. This was still clean, but felt heavier than expected considering the easy ramp up.
205x1. 21.
210x1. 22.
215x1. 23
220x1. 24
225x1. 25
230x1. 26
235x1. 27
240x1. 28. Very smooth
250x1. 29. Good rep but finally out of gas. Maybe should have made this last rep heavier. If I ate an orange between sets I could ramp back up but I'm also out of time.
135x1. 30. Did an easy rep to test ROM with chuck taylors on. May switch back to them instead of lifting shoes
28kh c&p, pull-ups stretched and done


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PostPosted: Thu Feb 23, 2017 12:46 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x3. 15
185x2. 17
205x2. 19
225x1. 20
245x1. 21. Clean rep but felt heavy maybe from late night. Observation on difference in squatting in chuck Taylor's: harder out of the hole but easier immediately after
205x1. 22
210x1. 23
215x1. 24
220x1. 25
225x1. 26
230x1. 27
235x1. 28
240x1. 29
250x1. 30. Good deep rep but a bit of a grind. A little aggressive for a daily minimum with little sleep and different shoes but went fine. Tempted to go longer but probably need to stop now
28kg c&p, pull-ups stretched and done


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PostPosted: Fri Feb 24, 2017 12:17 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2
145x3. 9
155x3. 12
165x3. 15
185x2. 17
205x2. 19
225x1. 20
245x1. 21
265x1. 22. Good rep. Tough but good
205x1. 23. So I flexed so hard in previous rep that everything feels heavy now
210x1. 24
215x1. 25
220x1. 26. Daughter is sick so wrapping up now.
A couple 28kg c&p, pull-ups stretched and done


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PostPosted: Sun Feb 26, 2017 2:08 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x3. 15
185x2. 17
205x2. 19
225x1. 20
250x1. 21. Clean rep but legs were tired from yesterday's max rep and had to push hard
205x1. 22. Switched to chuck Taylor's for this set.
210x1. 23
215x1. 24
220x1. 25
225x1. 26. Legs are tired stopping here. Knees feel better using chuck Taylors
Just a couple pull-ups, 28kg c&p, Indian clubs stretched and done

Today
Squats
Wearing chuck Taylors today
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
250x1. 20. Clean with pause in the hole, but had to push hard. Will say it's easier to squat heavy in WL shoes but feels better in CTs
205x1. 21
210x1. 22
215x1. 23
220x1. 24
225x1. 25
230x1. 26
240x1. 27. Legs were tired so stopped here. Knees and back felt better using CTs today
28kg c&p, pull-ups stretched and done


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PostPosted: Tue Feb 28, 2017 1:07 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
250x1. 20. Back was stiff today, but this went up easier than expected. Slow but smooth and little grinding
205x1. 21
210x1. 22
215x1. 23
220x1. 24
225x1. 25. Back still stiff but these reps are smooth
230x1. 26
240x1. 27. This was so easy I wish I had time for more
28kg c&p pull-ups stretched and done

Today
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
250x1. 20. Far easier than expected. Hip has felt off all morning but this popped up easily
205x1. 21
210x1. 22
215x1. 23
220x1. 24. Despite hip these are feeling easy
225x1. 25
230x1. 26
235x1. 27
255x1. 28. Good smooth rep. Wish I had more time, would drop down and maybe wave back up
28kg c&p pull-ups stretched and done


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PostPosted: Sat Mar 04, 2017 2:37 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Wednesday :
Squats
135x3x2
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
255x1. 20. A little heavy at first, but ended very smooth
205x1. 21. Feels heavy
210x1. 22. Lighter
215x1. 23. Lighter
220x1. 24. Heavy again
225x1. 25. Easier than 220
230x1. 26. Ok
240x1. 27. Felt lighter than 205. Out of time wish I could keep going
28kg c&p, stretched and done

Thursday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1.19
255x1. 20. A little slow out of hole but fast after that
205x1. 21
215x1. 22
225x1. 23
230x1x2. 25. Forgot to change weight
240x1. 26. Out of time
28kg c&p, pull-ups stretched and done

Friday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
255x1. 20
270x1. 21. Way easier than expected, but had to flex hard enough I feel it in my arms
205x1. 22
210x1. 23
215x1. 24
220x1. 25. Late have to stop here.
28kg c&p, pull-ups stretched and done


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PostPosted: Sun Mar 05, 2017 2:14 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
255x1. 20. Smooth.
205x1. 21.
215x1. 22
225x1. 23
235x1. 24
245x1. 25
260x1. 26. Easier than 255
280xfail. First fail of this year's cycle. I think legs were too fatigued because 260 was like air, but my legs were just done
28kg c&p, pull-ups stretched and done


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PostPosted: Sun Mar 05, 2017 8:24 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
260x1. 20. Smooth
225x1. 21.
230x1. 22.
235x1. 23.
240x1. 24. Very very smooth
245x1. 25. Easy
250x1. 26. Started to feel fatigue at this one
255x1. 27. Good rep but tired now stopping here
28kg c&p stretched and done


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PostPosted: Mon Mar 06, 2017 7:12 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday
Squats
135x3x2.
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
260x1. 20. Felt heavy but clean rep with pause in the hole
225x1. 21. Heavy
230x1. 22. Heavy
235x1. 23. Lighter
240x1. 24. Lighter than 225, heavier than 235
245x1. 25. Heavy
250x1. 26. Weird. Heavy but felt like I had another 20 pounds in me. Stopping here to end on a good note and because need to get kids to school
28kg c&p, pull-ups stretched and done


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PostPosted: Wed Mar 08, 2017 1:21 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Tuesday
Squats
135x3x2.
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
260x1. 20. More back than I'd like but very smooth
225x1. 21. Heavy
230x1. 22. Heavy
235x1. 23. Slow but good rep
240x1. 24. Better
260x1. 25. Heavy but smooth. Running late have to stop here
28kg c&p, pull-ups stretched and done

Today
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
260x1. 20. Good rep even though cold medicine kept me up much of the night.
225x1. 21. Heavy. Very tired
230x1. 22. A little better.
235x1. 23. Good
240x1. 24.
250x1. 25. Good rep but running out of gas early from lack of sleep. Stopping here
28kg c&p, pull-ups stretched and done.


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PostPosted: Fri Mar 10, 2017 1:51 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Thursday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
265x1. 20. Clean rep. Felt like I had ten pounds more in me but don't want to push it right now
225x1. 21. Heavy.
230x1. 22. Better
235x1. 23. Heavy
240x1. 24. Better
245x1. 25. Really good but heavy
260x1. 26. Used too much back but rep was easier than expected
28kg c&p, pull-ups stretched and done.


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PostPosted: Sat Mar 11, 2017 2:21 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Friday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
265x1. 20. A little extra back but I think this is my new daily minimum
225x1. 21
230x1. 23
235x1. 24
240x1. 25
245x1. 26
250x1. 27. Stopping here running late. Used small increments today to get the groove on the way back up, but never got it, and everything felt heavy today.
28kg c&p pull-ups stretched and done

Today
Squats
135x3x2. Right ankle bothering me
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18. First set to feel really good.
225x1. 19
265x1. 20. Felt heavy. But clean rep
225x1. 21. Heavy but clean
230x1. 22.
235x1. 23. Felt good
240x1. 24. Good
250x1. 25.
255x1. 26. Good rep but I'm out of gas now
28kg c&p pull-ups stretched and done


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PostPosted: Sun Mar 12, 2017 1:13 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
265x1. 20. Heavy. Good rep with pause in the hole, but I think little sleep made this more of a grind than usual
225x1. 21
230x1. 22
235x1. 23
240x1. 24
245x1. 25
250x1. 26. Very methodically did long pause reps going up in small increments concentrating on form.
Lots of Indian clubs between sets for shoulders. Stretched and done


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PostPosted: Thu Mar 16, 2017 2:45 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Monday
Squats
135x3x2
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
265x1. 20. Felt heavy but good rep with pause in the hole
225x1. 21
230x1. 22
235x1. 23. Last three reps really strong with long pauses
240x1. 24. Good rep but tired. Running late, too, so wrapping up
28kg c&p pull-ups stretched and done

Tuesday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x1. 17
225x1. 18
265x1. 19. Long pause in the bottom. Some grinding at the sticking point but good rep
225x1. 20. Looooong pause
230x1.21
235x1. 22
240x1. 23
250x1. 24. Good reps long pauses last five
28kg c&p pull-ups stretched and done
Lots of Indian clubs between sets

Wednesday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
265x1. 20
225x1. 21
230x1. 22
235x1. 23
240x1. 24
255x1. 25. Crazy easy
275x1. 26. Tied lifetime pr for atg squats
280x1. 27. Lifetime pr. Hard hard grind after long pause in hole
28kg c&p pull-ups stretched and done


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PostPosted: Sat Mar 18, 2017 6:26 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Thursday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
270x1. 20. Felt heavy but good rep with pause in the hole
225x1. 21.
230x1. 23.
235x1. 24
240x1. 25
250x1. 26. Late and getting hungry. Stopping here after several good reps.
28kg c&p, pull-ups stretched and done

Friday
Squats
135x3x2
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
260x1. 20. Crazy easy after misloading bar (meant 270)
270x1. 21. This felt a ton heavier. Good rep with pause in the hole but still
225x1. 22
230x1. 23
235x1. 24
240x1. 25.
28kg c&p stretched and done

Saturday
Squats
135x3x2.
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
270x1. 20. Short pause but solid rep. Less grinding than expected
225x1. 21
230x1. 22
235x1. 23
240x1. 24
250x1. 25
28kg c&p pull-ups stretched and done


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