This post is the best one yet!

Squat

5x45

5x135

5x225

5x315

5x320

5x320 (4,1)

Bench

5x135

5x175

5x205

5x225

5x225

5x225 (2,1,1,1) Brutal

Deadlift

5x135

5x225

5x315

5x365

Starting week 6 and I have made some big gains up until now. It appears as though things may be slowing down a bit. I get the feeling that I have reached the potential of the initial training and now the hard work begins on increasing numbers. I do think I'll be able to continue to make gains. Although my improvements will be very much smaller and less frequent.

Nothing is different today then other days except Amy and I went to the show (Slumdog Millionaire) and I was up late so not the regular sleep. Also not much time today to get all my food requirements. That may play a factor but not as much as getting to the end of the easy gains.

MY LIFE FOR YOU! - AIRBORNE -

Squat
5x135
5x225
5x275
5x275
5x275

Bench
5x45
5x135
5x225
5x225
5x225

Deadlift
5x135
5x225
5x315

15-20 mins of Badminton with Bro.

Today was a solid day in the gym for me. I focused of getting low and following all the "rules" for all the lifts.

I wore a belt for the DL as well. Just before I started I took a deep breath and pushed my tummy against the belt. This felt good to support the back. I will continue to experiment with a belt and see how things go. Also the hook grip is starting to feel good now. It took me a bit to get used to it but it is making a difference I think.

Mondays: Heavy. Try for PR's
Wednesdays: Lighter but heavy
Friday: Light. Form centric.

With your eyes open, keyed up to the highest pitch, agile as a greyhound, tough as leather, hard as steel, you will be the embodiment of a Canadian Paratrooper.

Squat
5x135
5x225
5x275
5x295
5x305
5x310
Press
5x45
5x95
5x115
5x135
5x135
5x135

Cleans
5x45
5x95
5x135
5x175
5x175
5x175

Today was a hard day. On the squats I did not get below parallel on rep
5 of the last set. Nearly bailed. Presses were a challenge at 135. I
wanted to go up some weight but no go! Cleans I felt like I was missing
the third pull. Like I wasn't getting the humph out of it as I should
be. Stayed at 175.

"Never whistle with a mouth full of jelly"

9 Fight chivalrously against an honourable foe; fifth columnists and civilian snipers deserve no quarter.

Squat
5x45
5x135
5x225
5x285
5x295
5x315

Bench
5x45
5x95
5x135
5x225
5x235
5x245

Deadlift
5x135
5x225
5x315
5x385 (did 3 reps took a few breathes and did the last 2 reps)

I did a great warm up this afternoon. The one that I posted last week. I find that it gets my breathing up and body warm but does not tire me. I will modify as needed.

At 2pm I was trying to think of any and every reason as to why I should go to the gym this afternoon. Once again this trusty blog of mine forced me into the gym. Thank you blog for keeping me motivated after over 2 years of posting here.

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
Herm Albright

8 You must grasp the full meaning of each operation so that, even if your leader should fall, you can carry it out coolly and warily.

Squat

135x5

185x5

225x5

285x5

295x5

305x5

Press

45x5

95x5

135x5

140x5

140x5

140x5

Clean

45x5

95x5

115x5

185x5

185x5

185x5

Pull ups

65x5

65x5

65x5

Last 2 reps of press was hard. Last rep of Clean was a bitch. Squat was ME for sure.

"Dancing is a perpendicular expression of a horizontal desire."

7 Only with good weapons can you achieve success. Look after them therefore, on the principle, "First my weapons, then myself."

Squat
135x5
185x5
225x5
275x5
275x5
275x5

Bench
45x5
95x5
135x5
225x5
225x5
225x5

Deadlift
135x5
225x5
315x5
315x5

This was a terrible day. Did not get a good warm up and just started to lift. On the second set of warm up squats I felt the inside of my thigh tighten up and become very painful. So before going any further I did this Warm up

This tightness and pain stuck with me for the remainder of the workout. I knew something was wrong so I didn't want to aggrevate the issue.

Before you presume to take the role of teacher, you need to know more about the subject than the person whom you regard as a student.

6 Never surrender. Your honour lies in victory or death.

Our version of fun. Being cold and towing heavy shit for a long time.

Squat
135x5
185x5
225x5
275x5
285x5
285x5

Press
45x5
95x5
135x5
140x5
140x5
140x5

Clean
45x5
95x5
115x5
185x5
185x5
185x5

Pull ups
55x5
55x5
55x5

QOD: A severed foot is the ultimate stocking stuffer.

5 Face to face with the enemy, the most precious thing is ammunition. The man who fires aimlessly merely to reassure himself has no guts. He is a weakling and does not deserve the name of "Paratrooper."

Squat
135x5
185x5
225x5
275x5
285x5
300x5

Bench
45x5
95x5
135x5
225x5
225x5
225x5

Deadlift
135x5
225x5
315x5
365x5

Enjoy the Super Bowl my friends.

QOD: You don't know what you can get away with until you try.

4 Calmness and caution, thoroughness and determination, valour and a relentless spirit of attack will make you superior when the test comes.

Squat
135x5
185x5
225x5
245x5
245x5
245x5

Press
45x5
95x5
115x5
135x5
135x5
135x5

Clean
45x5
95x5
115x5
135x5
135x5
135x5

After reading Rip's comments along with Sean's, Jerry's, and Pat's blog posts I decided to lose some weight today and try to get as deep as possible. I was successful in my efforts today.

Thanks guys for the support and sharing of knowledge.

3 Be shy of speech and incorruptible. The strong act, the weak chatter; chatter will bring you to the grave.

Squat
45x5
95x5
135x5
280x5
285x5
290x5

Bench
45x5
95x5
135x5
225x5
230x5
235x5

Deadlift
95x5
135x5
285x5
315x5
355x5

Felt good today. I can really feel the benefit of the weekend rest periods. Still about 192lbs. Pants are a little tight in the ass and feeling generally slow. My Bro and I went skiing yesterday and I was really feeling it in my hips.

I guess that is life. Once I finish 3 months of this and get back to Metcon it will all come back to me.

2 Cultivate true comradeship, for together with your comrades you will triumph or die.

Form Video at end of Post. Please critique as you feel needed. I have been concerned that I am not getting things just right.

Yes I know I screwed up again. Shit!

Squat
45x5
95x5
185x5
275x5
280x5
285x5 (Wanted to ditch but knew I couldn't)

Press
45x7
95x5
115x5
135x5
140x5
140x5

Deadlift
135x5
185x5
225x5
340x5

You are the elite of the Canadian Army. For your action shall be fulfillment and you must train yourself to stand every test.

Squat
45x3
135x3
225x3
275x5
275x5
275x5
This rocked my legs.

Bench
45x10
135x8
185x5
225x5
225x5
225x5

This was all I did tonight. I was going to DL but I thought that I should not do them and rest my legs and get back on track for A and B's. Tonight was a hard night for me.

Normally I workout at 4pm. At 3pm I eat a snack and have dinner by 6pm. Today I had lunch and didn't eat until 7pm tonight. We had some "security" issues at work and I couldn't get away to get to the gym. I suspect that this may have some weight for my shoddy lifts. No fuel.

I am not going to continue with adding dips and Pulls ups. I will wait a few weeks before I start to branch out.

(Title: first of 10 commandments of the Canadian Airborne. Stay tuned for the remainder.)

Eagles may soar, but weasels don't get sucked into jet engines.

Squat
45x5
95x5
135x5
245x5
255x5
265x5

Cleans
45x5
95x5
135x5
175x5
185x5
185x5

DeadLift
45x5
95x5
225x5
320x5

Dips
15x2

ABS
25x2

The milk is getting to me.

GOMAD? Gallon of Milk a Day! Wow that is a lot!

Squats
45x5
95x3
185x2
240x5
240x5
240x5

Bench Press
45x5
95x4
135x2
205x5
205x5
205x5

Deadlift
135x5
185x4
225x2
300x5

Felt good and had a little fun! I need to not get too excited and forget about my knee but it is holding up well. I can tell that the right side is a little stronger then the left.

Chocolate Labs are Cool! If you don't believe me just get one.

Squats = 3 x 5
225-230-230
Overhead press = 3 x 5
115-125-135
Power clean = 3 x 5
135-155-175

Warm up for all was:
45x10
65x8
85x6

Had some DOMS today and yesterday. I like these workouts. Today I was in the gym for 1:15 hrs. That included 10 mins of handstand skills practice.

Next week I am going to try and add an exercise to each workout.

If you notice any issues please let me know. I am just figuring this out as I go.

No time to say hello! Goodbye! I'm late, I'm late, I'm late.

Squats = 3 x 5 - 225 LBS
Bench = 3 x 5 - 185 LBS
Deadlift = 1 x 5 - 275 LBS

This was fun!