How does the axle feel for squats?
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Feels fine but I’m a weakling. No issues with it slipping but I taped the center anyway (after squats). I suppose the lack of whip/bounce could be noticeable with heavy weights.
12.21.20
I’m going to enjoy the 4x per week approach. I might do cardio on some off days but my 1 mile run is actually faster than a 10 min elliptical warm up.
Here’s my new toy. Yes, that’s tape. I taped rings and tried to put some texture in the center of the bar for squats. $75 well spent.
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This seemed like a knee jerk reaction the first time you mentioned it. This time it reads like cool reflection. Good mindset here.
Keep your guard up until the second you leave that job.
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I’ve kicked around the idea of joining my wife as a PE teacher for years. I even met with an advisor early last year to see what it would take. At that time, I was going to have to go back to school for 2.5 years. The final semester was student teaching. I decided not to do that to myself or the family. It would’ve been a nightmare. Student teaching is a full semester of being in a school all day. Working 40 hrs on top of that would’ve been rough.
Fortunately, there is a new path. My Exercise Science degree qualifies me for a transition to teaching program. I can get hired, start teaching and getting paid, and go to school online at the same time. It’s a two year program and I can add 12 hours concurrently and come out of it with a master’s degree.
The big question now is when. I was hoping to stay with my department for three more years to qualify for 25% of my pension. I’m not sure if I’m going to make it. 1) the job continues to be a let down and 2) I’m not sure if I should waste time surviving the job when I could be impacting young men and women.
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Just stay alert in meantime.
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12.23.20 C1 W1 D2
CARDIO
15 min elliptical
OHP
50 x 10
80 x 5
105 x 5 x 5
with
UNDERHAND ROW
185 x 8, 8, 5, 5, 5
DB INCLINE 550 SET
65 x 15, 10, 8, 7, 5 (45)
SKULL CRUSHER
80 x 13, 10, 10
with
LYING LEG RAISE
12, 12, 12
Lifting Time: 40 minutes
I’m home on an admin day today because my wife and son are sick. They got tested for the Vid yesterday. Our protocol is for me to self quarantine until they get the results. We found out my wife was negative early in the day but I’m taking advantage of my free day off. I also think I’m going to use some comp time for tomorrow and just call it a year (already taking next week off).
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12.24.20 C1 W1 D3
SQUAT
120 x 5
170 x 3
190 x 5 x 5
Everything feels heavy these days.
DEADLIFT
305 x 5 x 3 sets
POWER CLEAN
2 reps @ 185, 205, 215, 225, 235, 245
I knew I was pushing it with 245 and I was right. The second rep was a low catch and hurt my right shoulder. No fun.
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Pretty impressive though
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Christmas!
It’s been a good day at our house. Thanks to Covid, all traditional family gatherings were canceled. This was our first family Christmas that didn’t require us to be somewhere. We wore our pajamas all day and played with the new toys. I’m pretty sure I spent a standard work day building structures with Lincoln Logs and trying to destroy them with a Nerf gun. Don’t worry, my kids had a gun, too. Our guns are tiny single shot dart guns and they don’t do as much damage as I hoped. We had to pick the buildings apart from top to bottom. My belly is swollen and my rings won’t come off. It’s been a good day indeed.
Hope you all had a great Christmas! Remember the reason for the holiday and be thankful for what you have. The wages of sin is death. Anything above that is a gift.
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That sounds like a ficking awesome day. You did Christmas right.
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12.26.20 C W1 D4
5K BENCHMARK RUN
1.02 miles in 9 minutes
My wife got me a Garmin Vivoactive 4 for Christmas and it’s awesome! I decided to try to take on a 5K training program. It’s three days of running per week. Today was 2 min warm up, 5 minutes of running, 2 min cool down. I just ran slow at the start and finish. My mile was in 8:50. My mile lap is actually like 0.96 so I’ve been a little short. I also learned that my Fitbit sucked at heart rate monitoring. I spent six minutes in zones 3 and 4 (70-90% of max) during this jog. My Fitbit barely had me breaking 120 bpm.
BENCH
120 x 5
170 x 5
190 x 5 x 5
with
DB REV FLY
25 x 15, 10, 10, 10, 10
DB OHP 550 SET
45 x 15, 8, 7, 6, 6 (42)
AXLE CURLS
70, rest 30 sec, 30
Way back in the day I did a Century program where the goal was to get 100 reps in one set. If you needed a break at 70 reps then you got 30 sec rest before you tried to finish. If you stopped at 60 then you got 40 sec reps and so on. I applied that to these.
Great workout. Unknown time because I didn’t know how to use the strength app on my watch. We’re headed to my parents’ house for an outdoor gift exchange and then we’re going to do shoot at dad’s farm. I need to zero my S&W M&P 15-22 rifle. 
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Yep sounds like the perfect Christmas Day to me. I was secretly hoping we would have one of those this year but everything opened up here. We still had a nice diy with all the family at our house, but a quiet one would have been nice.
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I missed the family stuff but decided to embrace the positive side of things. It reminded me of my Christmases as a kid. My wife and I are still playing with the Lincoln Logs and Nerf guns.
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I thought you were a red blooded gun loving American, what kind of example are setting your kids?!
You need this:
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Or this.
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12.27.20 C1 W2 D1
SQUAT
120 x 5
160 x 5
190 x 5 x 3 sets
DEADLIFT
185 x 3
275 x 3
345 x 3 x 5 sets
Work sets done dead stop.
HANG POWER CLEAN
200 x 3 x 5 sets
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12.29.20 C1 W2 D2
AXLE OHP
70 x 10
90 x 5
115 x 3 x 6 sets
with
UNDERHAND ROW
195 x 3 x 6 sets
Supposed to be 5 sets of 3 but I can’t count.
AXLE INCLINE 550 SET
140 x 16, 11, 7, 7, 7 (48)
AXLE SKULL CRUSHER
80 x 12, 8, 8
with
LYING LEG RAISE
3 x 15
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12.30.20 
If I could find an emoji of a man panting and coughing then I’d put it here.
5K Workout 1
Warm up
Workout (8 Rounds)
- Run 90 sec at 90% HR
- Rest 60 sec
Only made it six rounds. Started too fast. The workout said 90% HR or a speed of 6-7 on a scale of 10. Didn’t really know what that was and got it wrong. My lungs hurt.
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Well, here we go. It’s been three months since I removed lifting from the top of my priority list. I’ve been drinking a lot of beer. A lot. I’d say I’m doing okay with my physique for my purposes. I’m carrying about five more pounds than I’d like, but I also don’t do anything about it. 
I’m mostly uploading this to see how running affects me. I’m going to try to follow a 10 week 5K training plan that consists of three running workouts per week.
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