Squatober 2021.

 Well, this ain't the first rodeo. Same things as previous years still apply: 

- It's a lot of squatting, which I'm still not confident about, and in which I still don't feel like I have a lot of top end

- It's a lot of pressing, especially benching; more than I'm accustomed to, and not as much antagonistic pulling (so I worked in a couple of bonus pulling days to compensate)

- Macros and sleeping were good, did all workouts as Rx'ed, felt great, and felt sore 

- It's great powerbuilding programming at the right price

- Lots of farmer's walking was good for the core this year, forgot that these were so legit

Didn't PR or anything (some of that's thanks to covid all through July and the major setback that that was to all things muscular), but I felt solid in my form, depth, and didn't experience knee pain or glute insertion pain as I have for the last couple of years. 

On PR party day, I had an easy 305, and couldn't get 315 up out of the hole. Not what I want, but what is reality for me. I feel like I'm in a place where I have a basis for continuing strength here though. Deadlift has come along in the past couple of years, and I feel like the tide is rising. Just have to consciously put more weight on the bar than feels comfortable. On heavy days, I still had a sense of creeping dread that I would fail. But the bar was going up, and form was spot on this year — something that wasn't as true in the past as it was this go around. It's still a wonder that I can bench the same weight I'm squatting with ease and without hesitation, but the squat is always with trepidation and without confidence.

Gained 5lbs, but lost a half inch off of the waist. Felt throughout the month that the quads and boot were more solid, and true enough, gained most there. Knee gained the most, I really wish I had access to a leg extension machine.

Like I said, gained 5lbs, on 2734 cals/day average, and was using the creatine. Helped with recovery. 212g protein a day, 186g carb, 130 fat. 443 cals/day for workouts, which was the highest average for the year (I don't usually go for an hour lifting).

Another great month of solid programming. Good for my comeback from Covid weakness, good for my squat confidence.

CFFB Squat & Bench Press - 210327

Buy in - 3 rds
Good Mornings @95 - FtB - Muscle Snatch @105

Mains
Squat 135,185, 4x5 @235
Bench 4x5 @235, 2 @275

Finisher 4 rds x10+
RDL 185 - Hip - OHS @48

Opening up the shoulders, still. Squat wants some love. There is a mental or physical block there.

9 hours - 2130/0630. 72 minutes total, PE: 7. 24 hours. 220/12.

Oly Squat Form 5x5 - 20160904

Buy in Assistance, no timer
Hip Thruster x15 @ 2 blue bands
RDL x10 @163#
12 mins.

- 1 min -

Oly Squat, SB timer
5x5 @ 205
15 mins.

AtG, slow and pause in the hole, just making certain we're all the way in it, then exploding out. It's not the weight, it's the depth.

30 mins total.

Painful Squats n' Circuit - 20160824

4 ugly rounds, ST timer
Oly Squat x3/4/3 - intense left knee pain/4 @ 205#
8 mins.

4 rounds, HT timer
Meadows row, alternated on rounds x12/10
KB swing x12 @ 53#

Ring Row x10ish

OH press x whatever @ 123#
20 min.

Was going to squat from 3 up to whatever, like 9? But that third set was agony. Got to stabilize, mobilize, then strengthenize. Back to the drawing board - which is, pretty much, what I'm going to be doing after a 3 week layoff.

Squat Pyramid - 20160803

Buy in
4/3 rounds, no timer
Hip Thruster x14+ out/in

Adductors x12ish, doubled grey band
9 mins.

- 1 min -

Main
Oly Squat - AtG, SB timer

205# x10/215 x8/225 x6/235 x4/245 x2/lsf 205 x8

15 mins.

- 1 min -

5/4 rounds, loose 1 min RI
RDL, 163# x10/183 x8////

Standing Calf single/double 12+12 @ DB+35# belt

19 mins.

Still kinda recovering from Yosemite Falls, 4th day after. Except for the Bako heat, this one felt good though. I like the pyramid down, 30+8 rep count with decent weight, all good form.

6.5 hours - 2100/0330. 47 minutes total, PE: 8. 24 hours.

Squat Sunday - 20160717

4/3 rounds, no timer
Hip Thruster x13 in/out

Adductors x12ish, doubled grey band
9 mins.

Oly Squat - AtG

SB timer

165# x5/205 x5/225 x5////205 x5

18 mins.

4x5 was the heart of this workout. Big gulp, all the way down and pause, controlled up keeping everything square and solid. These sets across were a win for me.

RDL, 1 min RI

4x8 @ 163#

8 mins.

8 hours - 2230/0630. 36 minutes total, PE: 7. 24 hours.

Squat 3x3 n' Assistance - 20160710

Buy in ASSistance
4/3 rounds, no timer
Hip thruster In/Out x12+ @ double blue bands
Adductors x15 doubled-single grey band
13 mins.

Oly Squat
SB timer
Squat 7 @ 155#/7 @205#/5 @ 225/3x3 @ 255/7 @ 205 lsf
18 mins.

Assistance
5/4 rounds, 1 min RI
RDL x 10 @163#
Plyo Box LSDs 
10 mins.

5.5 hours, 2230/0400. 42 loose minutes total. PE: 7.

Squat & Assistance, Bag Work - 20160625

5/4 rounds, no timer
RDL x10 @ 133/x10 @ 163#////
Hip Thruster x12+ @ 2 strong bands
13 mins.

- 1.5 mins -

5 rounds, ST timer in .45 on 3.00
Oly Squat @ 135 x8/205 x6/7/8/9
17 mins.

MA Bag Work, tabata timer

Simple kicks - singles

7 mins.

July will commence a simple structured program; I'm foreseeing straightforward STR movement with a power component, then conditioning/MA ability work until I start to show some powerendurance and some shine instead of rust. Kicks today were slow and sloppy.

7.5 hours, 2130/0445. 40 loose minutes total. PE: 7. 225/12.

Squat & Assistance - 20160522

4 rounds, no timer
RDL x12 @ 133/11 @ 163#///
Hip Thruster x15+ @ 2 strong bands
11 mins.

- 3 mins -

6/5 rounds, open timer
Oly Squat @ 135 x8/205 x6/7/7/7/6
5x12+ Standing Calf DB singles @ 43
28 mins.

3x12ish 
Ab wheel rollouts
7 mins.

I've said this before, but this workout is the new bread and butter.

8.5 hours, 2230/0700. 47 loose minutes total. PE: 8.

Squat and Assistance - 20160503

4 rounds, no timer
Hip Thruster x15+ @ 2 strong bands
RDL x10+ @ 133/153///
13 mins.

- 1 min -

5/4 rounds, open timer
Oly Squat @ 185 x7/205# x6/225# x6///
4x12+ Standing Calf DB singles @ 43
18 mins.

Hip thruster into squatting is the only way to go. I mean, there are other ways, but none betterer.

7 hours, 2130/0430. 33 minutes total. PE: 7.

PS. I've been doing BW work (Chins, Air Squats) on alternate days when there's no time to do true resistance work. Just not logging it. This BW work is a lifestyle, training doesn't happen until there's some clang and bang.

Off Schedule - AM PM - 20160324

AM
11 rounds, HT timer

Neutral pulls 1 to 8, then 4/4/4

13 mins.

PM

6/5 rounds, HT timer
Oly squat x7-8 @ 135#/185/205///
RDL x9ish @ 163#////
13 mins.

I keep logging as Off Schedule, because I'm supposed to be working STRHT right now. But with my work schedule, this is the rhythm I'm in. So maybe I'm on schedule, and need to amend my training to fit the schedule. There's something to seeking gains inside a 15-minute session window, on 6 hours/night. Real world training for the masses.

Just kidding, even this isn't for wide consumption; the masses don't stampede unless chased. Tailor this for the self-controlled individual who needs maximal focus but has minimal time.

6.5 hours - 2230/0400. 26 minutes total. PE: 6.

Off Schedule - Squat Reps n' Presses - 20130322

6/5 rounds, HT timer
Oly squat x7-8 @ 135#/185/////
OH press x8ish @ 88/113////

15 mins.

Who knows? Hungry, tired, dehydrated, thin, wind's blowing the dust and pollen around - but when was my last session? Just trying to arrest a free fall here.

6 hours - 2130/0330. 15 minutes total. PE: 7.

Off Schedule - Squat Reps - 20160315

9 rounds, HT timer
Oly squat x7-8 @ 135#/165////////

10 mins.

...pain in left knee, especially, for 4 rounds. Just motored though it, but mitigated the weight.

6 hours - 2130/0330. 14 minutes total. PE: 5.

STRHT L2.2 - Oly Squat 3x3 - 20160221

Ignition
3x12, no timer
Landmine Lunge, @ 46#
6 mins.

4 rounds, no timer
Hip Thruster x12 @ 2 strong bands
RDL x10-11 @ 163
14 mins.

Oly Squat 3/3/3+
Rx: 200/225/255
Actual: 8x 155/8x 185/3x 205/3x 225/3x 255/lsf 205 x8
4x12 Standing Calf DB singles @ 43
1 min RI
23 mins.

Going heavy felt heavy today.

5.5 + 3 hours - 2330/0500. 44 minutes total. PE: 7. 48 hours.

Off Schedule - Oly Squat n' Chins - 20160108

531 Squat
...in .30 on a loose 2.00
5x135/5x185/5x210/6x240/LSF 6x185
Right knee sounds like gravel. Based off of the 2016 backoff chart.
13 mins.

Chins
4 rounds of mostly 3's, HT timer
6 mins.

6.5 hours - 2130/0400. 19 minutes total. PE: 7.