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2/22/14 Saturday BW=162.8

power clean 5x95, 5x95, 5x115
back squat 3x155, 3x185, 5x5x185
deadlift 5x135, 5x185, 3x8x205
calf raise 230# 3x15

Again no back issues. recovery is going well. cranked up the weight a little bit more.

My form is still solid and mechanic's feel great.

2/17/14 Monday BW=161.2

hang clean and press 95# 3x8
bench 5x135, 5x175, 5x195, 5x195
pull up BW 4x10

My body is super stiff in the mornings. After alot of static and dynamic stretching and I start to feel near normal later in the day.

My hope is that this is not what old age is like.

2/15/14 Saturday BW=160.2

back squat 135# 5x5
deadlift 185# 3x8
calf raise 210# 3x20

feeling solid today. Got a good warm up and hit back squats for the first time october 2013. form is solid.

My plan is to keep progressing my front squat for now while bringing back squats and deadlifts into the mix. slowly progress and see how it goes.

I played basketball 3x last week and feel great on that front. running vert is probably a solid 28"s as I still can not quite touch the rim. nowhere near my PR level but after injury it feel great to start progressing again.

Motivation is higher. Just need to do the work now.

2/11/14 Tuesday BW=163.0

front squat 5x135, 3x165, 3x185, 8x175, 8x175, 2x165
barbell lunge 5x135, 5x175, 5x195
calf raise 210# 3x20

After a weeks long rest, this is my second lower body work out. I feel like I should have no issue lifting, but I seem to hit a wall.
I've been trying to progress my front squat and even with light weight after a couple of sets I can not keep my elbows high enough to stop the weight from rolling forward in later sets. Like I just don't have the upper body strength to hold it.
It seemed with straps I was starting to get the hang of it and progress, but tonight I was not feeling it.
Hoping this is a valley I will pull out of shortly.

2/8/14 BW=161.8

front squat 3x165, 3x185, 8x175, 1x175, 5x165, 7x165, 5x165
powertec squat 6x90, 6x140, 6x180

need to get back at it. starting next Tuesday.

1/29/14 Wednesday BW=160.4

part 1

front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175
barbell lunge 5x135, 5x165, 5x195, 5x195
calf raise 210# 3x20

Part 2

push up 3x50
chin up 4x12
dips 3x30

If a front squat is really about 80% of what you can back squat. Then I might not be as far back as I thought.

I should still be able to back squat better than 1.5xBW.

Still making progress. I should be ready for 180# front squats next WO! 

Added 40#s to my front squat this month.....

1/4/14 front squat 8x95, 8x115, 3x8x135
1/7/14 front squat 3x8x145
1/11/14 front squat 6x135, 6x145, 3x6x155
1/14/14 front squat 8x135, 3x8x155
1/18/14 front squat 6x135, 3x155, 3x175, 3x8x165
1/21/14 front squat 5x135, 3x165, 3x185, 3x6x175
1/25/14 front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
1/29/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175

Just newb gains but If I can keep this up I will be rep'n 3xBW+ by the end of the year!

1/23/13 Thursday BW=162.2

chin up 4x12
dips 4x30
push up 4x35

1/24/14 Friday BW=162.0
b-ball 1.5 hours

I feel wasted today. deffinately need a good nights sleep.