I've been using that free time to go to the gym. Last night it paid off. I hit 405lbs on the squat for all 25 reps. This is one of my major strength milestones. I first blogged about it back on May 8th. I hit the 405 mark a little while back but wasn't able to get all 25 reps. Last night that changed.
I'm pretty happy about making this goal.
Reflecting on my progress so far:
- I've lost about 30 lbs since March 1st. I'm averaging a tad better than a pound each week. Sunday is my weigh day and the scale wasn't in the locker room so I don't have a more exact figure.
- Making my squat goal is great, but I should have reached it about 5 weeks ago. Missing workout days, sometimes two or more in a week, has been a set back.
- The goals I've set for other exercises are still lagging behind. Mostly because of missing workout days which is causing me to need to de-load the bar.
- Deadlift = 315 lbs, should be equal to the squat.
- Overhead press = 115 lbs, I've stalled out and haven't made progress in over 2 months.
- Bench press = 205 lbs, however I'm constantly de-loading the bar in an effort to increase weight and get all reps
- Bent over rows, seldom more than 60 lbs, this is the exercise I injured myself on last August causing me to lose 6 months of gym time last year. I'm still week in this area and its probably holding back my bench progress.
- Now that I've reached my squat strength goal it's time to add a cardio program on my rest days.
- I need to get a better handle on diet. My goal of eating 90% healthy is reasonable, however I'm still eating too many unhealthy snacks and eating out too frequently.
- Thinking back on my fast/junk food purchases this last month, I'm sure I could have lost another 1 or 2 lbs had I planed better.
- 1 or 2 lbs doesn't sound like much, but it works out to 12 to 24 lbs for a year and I've got it to lose.