So the key to good squat progress is to grow a beard, you reckon?
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I think I can remember that. Nice work on those lifts mate. Quality
It’s possible. Come to think of it, I grew a beard when I lived in Lake Placid, NY and I became an absolute beast by my standards. I was lean, strong, and could jump as high as ever. That was when I walked on to a division 2 college basketball team as a 5th year senior who hadn’t played organized ball in four years… 
Thanks, Simo - glad to have you back!
@dagill, @aldebaran , here’s how I did the crunches except I didn’t put my feet on the bench. I left them on the floor like when benching:
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Yup, and then eat the right foods to recover. Much harder to overeat steak and veggies than it is pizza and ice cream.
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Just spent a bunch of time catching up on your log again - dude, congrats on the third! Except now they outnumber you. Terrifying.
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No kidding! I thought we had a good balance - two kids and two adults; two males and two females. It’s ruined!
Veggies - yes. Steak - I’m not so sure. A 16 oz T-Bone packs a lot of calories.
The hard part would be paying for the red meat. Fortunately, I’m on my way to pick up my 1/3 beef so I’ll be set for a few months.
Dude: you don’t get to pick just one, haha. Veggies AND steak. Eat your pound of broccoli first, then go after the pound of steak.
That said, stick with leaner cuts, or go grassfed only. It’ll cut calories.
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That’s an excellent perspective.
That’s the difficulty with Pwn’s advice. However, lower-cost protein options are available to replace some of the beef.
I also firmly believe in having “vegetarian days.” I’ve always succeeded in fat loss when I block off a day or two each week where I don’t eat meat.
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Yeah, in truth, I eat a fraction of the beef that I used to. Far more white meat these days. But when I DO eat beef, I go for the good stuff.
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Same here on both counts. I find I crave beef twice, sometimes thrice, weekly and if I don’t eat any, I overeat everything else.
Quality beef is exponentially more satisfying than its low-quality counterpart, but I’ll still make room for fast food (Carl’s Jr., Whataburger) double cheeseburger every now and then.
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This might be better if I was camping in the woods alone.
4.12.21
On a training related note, I took the day off and did a “fast” day. I think I ate a bit more than 400 calories at each meal but I doubt I’m over 1000 for the day. I was off work to make up for working Saturday night. I stayed busy at home which made it a good day to cut calories/meals. It’s deload week so I think I’ll do both deadlift and OHP together tomorrow.
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4.13.21 Deload?
DEADLIFT
205 x 5
295 x 5
345 x 3 got yelled at for making noise even though I was deadlifting like @littlesleeper
385 x 1 placed mats under the plates which raised the bar about six inches
435 x 1 this weird mat pull thing is probably harder than full deads
superset with
HANG CLEAN & PRESS
95 x 5
105 x 5
125 x 3
145 x 2
165 x 1
CABLE LATERAL RAISES
20 x 20, 13
with
PULL UPS
2 x 10
CABLE CURL 21s
70 x 10F/10T/10B x 2
SMITH CRUNCH
95 x 12 x 2
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Haha, someone actually yelled at you for it?
During my BBB deadlift sets I find myself “missing” the ground when I go for my soft touch, lol. That’s how you can keep it really quiet!
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The work weight room is on the 4th floor right above the Municipal Courtrooms.
That sounds like poor planning of the building layout! 
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This reminds me of one of the more “interesting” stories from JM Blakely on how to lose weight without crashing your metabolism: microwave a 1lb bag of broccoli twice a day and eat the whole lot. Keeps the metabolism ticking over without many calories.
I’ve absolutely used that approach without even knowing it. His bit about digestion being a muscle that needs to be maintained is a pretty solid concept.
I have to be cautious these days, as I can find myself consuming WAY too much roughage with this approach. The going down isn’t so bad, but…
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That sounds awful, honestly.
No kidding! I don’t think they planned to have a weight room. When I first started, it was a room full of “donated” equipment. The truth was that guys who got divorced and had to downsize dumped their crap weights there. It was free storage and they could still use it.
The new Chief came in and spent at least $70k to buy all new equipment. Unfortunately, they couldn’t move it so we still have to be quiet. The walls are paper thin and the office folks can hear everything, too.
I was doing DB snatch one day and apparently I was shaking the floor and wall next door.
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