document.write('\x3cmeta http-equiv=\x22x-dns-prefetch-control\x22 content=\x22off\x22/\x3e\x3col class=\x22tumblr_posts\x22\x3e\x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eTraining Log: Squat\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cp\x3eShoulder stretch, roller, leg stretch with band\x3c/p\x3e  \x3cp\x3eWarm up sets\x3c/p\x3e  \x3cp\x3eWorking sets:\x3c/p\x3e  \x3cp\x3e320 x 5\x3c/p\x3e  \x3cp\x3e365 x 3\x3c/p\x3e  \x3cp\x3e405 x 1\x3c/p\x3e    \x3cp\x3eAssistance work:\x3c/p\x3e  \x3cp\x3eDeadlift (BBB [50% of working 1RM])\x3c/p\x3e  \x3cp\x3e255 x 10 x 5\x3c/p\x3e  \x3cp\x3eHanging leg raises (bent knees, need to work on these):\x3c/p\x3e  \x3cp\x3eBW x 10 x 5\x3c/p\x3e  \x3cp\x3eRoller\x3c/p\x3e      \x3cp\x3eWent ok today, but squats felt heavier than they should have. Not exactly sure why, but am heading into a deload next, which will be good. That will be the end of month 1 of the Boring But Big 3 month challenge. Next month I\x26#8217;ll still be sticking to the exact number of reps for each working set, but upping the assistance work from 50% to 60% numbers. Yep.\u00a0\x3c/p\x3e      \x3cp style=\x22font-size: 10px;\x22\x3e  \x3ca href=\x22http://posterous.com\x22\x3ePosted via email\x3c/a\x3e   from \x3ca href=\x22http://strength.freedain.com/training-log-squat-73178\x22\x3eTraining log\x3c/a\x3e\u00a0|\u00a0\x3ca href=\x22http://strength.freedain.com/training-log-squat-73178#comment\x22\x3e\x3cspan style=\x22font-size: 11px\x22\x3eComment\x26#160;\u00bb\x3c/span\x3e\x3c/a\x3e  \x3c/p\x3e  \x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eTraining Log: Bench Press\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cp\x3eShoulder stretch, roller\x3c/p\x3e  \x3cp\x3eWarm up sets\x3c/p\x3e  \x3cp\x3eWorking sets:\x3c/p\x3e  \x3cp\x3e180 x 5\x3c/p\x3e  \x3cp\x3e205 x 3\x3c/p\x3e  \x3cp\x3e230 x 1\x3c/p\x3e    \x3cp\x3e  \x3c/p\x3e\x3cp\x3eAssistance work:\x3c/p\x3e  \x3cp\x3ePush Press (BBB [50% of working 1RM]):\x3c/p\x3e  \x3cp\x3e115 x 10 x 5\x3c/p\x3e  \x3cp\x3eBarbell Row (BBB [50\x26#8217;ish% of working 1RM]):\x3c/p\x3e  \x3cp\x3e115 x 10 x 5\x3c/p\x3e  \x3cp\x3eTricep Pushdown (using EFS Pro mini band doubled over top of rack):\x3c/p\x3e  \x3cp\x3eBand x 10 x 3\x3c/p\x3e  \x3cp\x3eCurls:\x3c/p\x3e  \x3cp\x3e35 x 10 x 3\x3c/p\x3e    \x3cp\x3eRoller\x3c/p\x3e    \x3cdiv\x3eWanted to get in multiple reps at 230 since it went up so easy, but sticking to the Boring But Big 3-month challenge program. I can already tell this should be exactly what I needed.\u00a0\x3c/div\x3e        \x3cp style=\x22font-size: 10px;\x22\x3e  \x3ca href=\x22http://posterous.com\x22\x3ePosted via email\x3c/a\x3e   from \x3ca href=\x22http://strength.freedain.com/training-log-bench-press-50200\x22\x3eTraining log\x3c/a\x3e\u00a0|\u00a0\x3ca href=\x22http://strength.freedain.com/training-log-bench-press-50200#comment\x22\x3e\x3cspan style=\x22font-size: 11px\x22\x3eComment\x26#160;\u00bb\x3c/span\x3e\x3c/a\x3e  \x3c/p\x3e  \x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_video_post\x22\x3e\x0a                \x3cdiv class=\x22tumblr_video\x22\x3e\x0a                    \x3cscript type=\x22text/javascript\x22 language=\x22javascript\x22 src=\x22http://assets.tumblr.com/javascript/tumblelog.js?730\x22\x3e\x3c/script\x3e\x3cdiv id=\x22photoset_17376842757\x22 class=\x22html_photoset\x22\x3e    \x3ciframe class=\x22photoset\x22 scrolling=\x22no\x22 frameborder=\x220\x22 height=\x22168\x22 width=\x22400\x22\x0a                style=\x22border:0px; background-color:transparent; overflow:hidden;\x22 src=\x22http://tumblr.wateronconcrete.net/post/17355244860/photoset_iframe/wateronconcrete/tumblr_lz5r7aJnTT1qa9rrf/400\x22\x3e\x3c/iframe\x3e\x3c/div\x3e\x0a                \x3c/div\x3e\x0a                \x0a                \x0a                    \x3cdiv class=\x22tumblr_caption\x22\x3e\x0a                        \x3cp\x3e\x3ca class=\x22tumblr_blog\x22 href=\x22http://ilikeshinyobjects.tumblr.com/post/17376152682/helms-deep-mattapodaca-this-is-my-new\x22\x3eilikeshinyobjects\x3c/a\x3e:\x3c/p\x3e\x0a\x3cblockquote\x3e\x0a\x3cp\x3e\x3ca class=\x22tumblr_blog\x22 href=\x22http://helms-deep.tumblr.com/post/17374417463/mattapodaca-this-is-my-new-favorite-twitter\x22\x3ehelms-deep\x3c/a\x3e:\x3c/p\x3e\x0a\x3cblockquote\x3e\x0a\x3cp\x3e\x3ca class=\x22tumblr_blog\x22 href=\x22http://mattapodaca.tumblr.com/post/17355244860/this-is-my-new-favorite-twitter-conversation\x22\x3emattapodaca\x3c/a\x3e:\x3c/p\x3e\x0a\x3cblockquote\x3e\x0a\x3cp\x3eThis is my new favorite twitter conversation ever.\u00a0\x3c/p\x3e\x0a\x3c/blockquote\x3e\x0a\x3cp\x3eWhat a great way to start a Friday.  This is really great.\x3c/p\x3e\x0a\x3c/blockquote\x3e\x0a\x3cp\x3eToo dam funny!\x3c/p\x3e\x0a\x3c/blockquote\x3e\x0a\x3cp\x3eHAHA!\x3c/p\x3e\x0a                    \x3c/div\x3e\x0a                \x0a            \x3c/li\x3e\x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3e\x26#8220;1UP Mushroom\x26#8221; Mushroom Burger!\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cdiv class=\x22posterous_bookmarklet_entry\x22\x3e \x3cdiv class=\x22p_embed p_image_embed\x22\x3e \x3cimg alt=\x22Media_httpwwwinstruct_qhdgv\x22 height=\x22409\x22 src=\x22http://getfile0.posterous.com/getfile/files.posterous.com/kris/hiJukEJxelHfIosztqnnowrhdgwifiddBxwymbxuazbdukkdjIifBpvdljfH/media_httpwwwinstruct_qhdGv.jpg.scaled500.jpg\x22 width=\x22333\x22/\x3e\x3c/div\x3e \x3cdiv class=\x22posterous_quote_citation\x22\x3evia \x3ca href=\x22http://www.instructables.com/id/1UP-Mushroom-Mushroom-Burger/\x22\x3einstructables.com\x3c/a\x3e\x3c/div\x3e \x3cp\x3every cool\x3c/p\x3e\x3c/div\x3e\x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eTraining Log: Deadlifts\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cp\x3eShoulder stretch, roller, leg stretch with bands\x3c/p\x3e  \x3cp\x3eWarm up sets\x3c/p\x3e  \x3cp\x3eWorking sets:\x3c/p\x3e  \x3cp\x3e360 x 5\x3c/p\x3e  \x3cp\x3e405 x 3\x3c/p\x3e  \x3cp\x3e455 x 1\x3c/p\x3e    \x3cp\x3e  \x3c/p\x3e\x3cp\x3eAssistance work:\x3c/p\x3e  \x3cp\x3eSquat (BBB [50% of working 1RM]):\x3c/p\x3e  \x3cp\x3e225 x 10 x 5\x3c/p\x3e  \x3cp\x3eAb crunch (ball):\x3c/p\x3e  \x3cp\x3eBW x 10 x 5\x3c/p\x3e    \x3cp\x3eRoller\x3c/p\x3e      \x3cp\x3eGreat session this evening. 455 went up easily, which I was happy about.\x3c/p\x3e      \x3cp style=\x22font-size: 10px;\x22\x3e  \x3ca href=\x22http://posterous.com\x22\x3ePosted via email\x3c/a\x3e   from \x3ca href=\x22http://strength.freedain.com/training-log-deadlifts-86342\x22\x3eTraining log\x3c/a\x3e\u00a0|\u00a0\x3ca href=\x22http://strength.freedain.com/training-log-deadlifts-86342#comment\x22\x3e\x3cspan style=\x22font-size: 11px\x22\x3eComment\x26#160;\u00bb\x3c/span\x3e\x3c/a\x3e  \x3c/p\x3e  \x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3e\x26#8230;\x26#8230;things got pretty weird after that\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cp\x3e\x3cdiv class=\x22posterous_autopost\x22\x3e\x3cdiv class=\x22posterous_bookmarklet_entry\x22\x3e \x3cdiv class=\x22p_embed p_image_embed\x22\x3e \x3cimg alt=\x22Media_http2bpblogspot_whpsb\x22 height=\x22824\x22 src=\x22http://getfile5.posterous.com/getfile/files.posterous.com/kris/czAccwlonljsqFoiJhmoabHhzvsvoFmaBpEfgskIzhEBxgfrigHIobyEEdnj/media_http2bpblogspot_wHpsB.jpg.scaled500.jpg\x22 width=\x22500\x22/\x3e\x3c/div\x3e     \x3cdiv class=\x22posterous_quote_citation\x22\x3evia \x3ca href=\x22http://thoughtballoonhelium.blogspot.com/2012/02/art-of-living.html\x22\x3ethoughtballoonhelium.blogspot.com\x3c/a\x3e\x3c/div\x3e \x3c/div\x3e\x3c/div\x3e\x3c/p\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eBeautiful Bookstore (via The Design Ark)\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cdiv class=\x22posterous_bookmarklet_entry\x22\x3e \x3cdiv class=\x22p_embed p_image_embed\x22\x3e \x3cimg alt=\x22\x22 src=\x22http://the-design-ark.com/wp-content/uploads/2012/02/church-book-store-6498_1-540x631.jpg\x22/\x3e\x3c/div\x3e     \x3cdiv class=\x22posterous_quote_citation\x22\x3evia \x3ca href=\x22http://the-design-ark.com/2012/02/beautiful-bookstore/?utm_source=rss\x26amp;utm_medium=rss\x26amp;utm_campaign=beautiful-bookstore\x22\x3ethe-design-ark.com\x3c/a\x3e\x3c/div\x3e \x3cp\x3esimply amazing\x3c/p\x3e\x3c/div\x3e\x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eTraining Log: Push Press\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cp\x3eShoulder stretch, roller\x3c/p\x3e  \x3cp\x3eWarm up sets\x3c/p\x3e  \x3cp\x3eWorking sets:\x3c/p\x3e  \x3cp\x3e160 x 5\x3c/p\x3e  \x3cp\x3e180 x 3\x3c/p\x3e  \x3cp\x3e200 x 1\x3c/p\x3e    \x3cp\x3eAssistance work:\x3c/p\x3e  \x3cp\x3eBench Press (BBB [50% of working 1RM]):\x3c/p\x3e  \x3cp\x3e125 x 10 x 5\x3c/p\x3e  \x3cp\x3ePull ups (used wide underhand grip):\x3c/p\x3e  \x3cp\x3eBW x 10 x 5\x3c/p\x3e  \x3cp\x3eTricep pushdown (using \x3ca href=\x22http://articles.elitefts.com/articles/training-articles/long-band-calibrations/\x22 target=\x22_blank\x22\x3eEFS Pro mini band\x3c/a\x3e doubled over the rack):\x3c/p\x3e  \x3cp\x3eBand x 10 x 3\x3c/p\x3e    \x3cp\x3eRoller\x3c/p\x3e    \x3cp\x3eGreat training tonight, looking forward to deadlifts. \u00a0\x3c/p\x3e      \x3cp style=\x22font-size: 10px;\x22\x3e  \x3ca href=\x22http://posterous.com\x22\x3ePosted via email\x3c/a\x3e   from \x3ca href=\x22http://strength.freedain.com/training-log-push-press-63898\x22\x3eTraining log\x3c/a\x3e\u00a0|\u00a0\x3ca href=\x22http://strength.freedain.com/training-log-push-press-63898#comment\x22\x3e\x3cspan style=\x22font-size: 11px\x22\x3eComment\x26#160;\u00bb\x3c/span\x3e\x3c/a\x3e  \x3c/p\x3e  \x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eHow a Regularly Scheduled Phone Call and a Little Research Can Reduce Your Monthly Bills Twice a Year\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cdiv class=\x22posterous_bookmarklet_entry\x22\x3e \x3cdiv class=\x22p_embed p_image_embed\x22\x3e \x3ca href=\x22http://getfile0.posterous.com/getfile/files.posterous.com/kris/xlruigApzhEgcaBeIiJmmyHxvAtsvAtofHdatxjxdxsbCHfHHjkvdJibHlhz/media_httpcachelifeha_idzye.jpg.scaled1000.jpg\x22\x3e\x3cimg alt=\x22Media_httpcachelifeha_idzye\x22 height=\x22281\x22 src=\x22http://getfile5.posterous.com/getfile/files.posterous.com/kris/xlruigApzhEgcaBeIiJmmyHxvAtsvAtofHdatxjxdxsbCHfHHjkvdJibHlhz/media_httpcachelifeha_idzye.jpg.scaled500.jpg\x22 width=\x22500\x22/\x3e\x3c/a\x3e \x3c/div\x3e     \x3cdiv class=\x22posterous_quote_citation\x22\x3evia \x3ca href=\x22http://lifehacker.com/5882777/how-a-regularly-scheduled-phone-call-and-a-little-research-can-reduce-your-monthly-bills-twice-a-year\x22\x3elifehacker.com\x3c/a\x3e\x3c/div\x3e \x3cp\x3eGreat idea. We\x26#8217;re constantly looking for ways to cut down bills.\x3c/p\x3e\x3c/div\x3e\x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a        \x0a            \x3cli class=\x22tumblr_post tumblr_text_post\x22\x3e\x0a                \x0a                    \x3cdiv class=\x22tumblr_title\x22\x3eHow to Roll Your Own Awesome Drag-and-Drop File Sharing Service\x3c/div\x3e\x0a                \x0a                \x0a                \x3cdiv class=\x22tumblr_body\x22\x3e\x0a                    \x3cdiv class=\x22posterous_autopost\x22\x3e\x3cdiv class=\x22posterous_bookmarklet_entry\x22\x3e \x3cdiv class=\x22p_embed p_image_embed\x22\x3e \x3cimg alt=\x22Media_httpcachegawker_cqpjz\x22 height=\x22244\x22 src=\x22http://getfile1.posterous.com/getfile/files.posterous.com/kris/GdtnqEaAdjrIextpzbxyBemcHemuCrgdrAjnsccDGBhtwrmoswJiAbJmFedq/media_httpcachegawker_CqpJz.jpg.scaled500.jpg\x22 width=\x22300\x22/\x3e\x3c/div\x3e \x3cdiv class=\x22posterous_quote_citation\x22\x3evia \x3ca href=\x22http://lifehacker.com/5882224/how-to-roll-your-own-awesome-file-sharing-service\x22\x3elifehacker.com\x3c/a\x3e\x3c/div\x3e \x3cp\x3eNot sure I have a use for this, but it is definitely interesting. I\x26#8217;m quite a big Dropbox fan (referral link here: \x3ca href=\x22http://db.tt/hfiJvaL\x22\x3e\x3ca href=\x22http://db.tt/hfiJvaL\x22\x3ehttp://db.tt/hfiJvaL\x3c/a\x3e\x3c/a\x3e ) \x26#8212; but if you prefer to \x26#8216;roll your own\x26#8217; - this is a great write up.\x3c/p\x3e\x3c/div\x3e\x3c/div\x3e\x0a                \x3c/div\x3e\x0a            \x3c/li\x3e\x0a        \x0a\x0a        \x0a\x0a        \x0a\x0a        \x0a        \x0a        \x0a        \x0a        \x0a\x0a                        \x0a    \x0a\x3c/ol\x3e');