Weekend wrap-up, training and rehab update

Sorry for the Tuesday post, I've been really busy at work lately. This weekend was definitely a success, diet-wise. I missed Friday's workout due to a meeting at work, but I made it up on Saturday morning, so I'm still on track. I was famished all day Saturday and Sunday, and I ate a lot, but I stuck to the good stuff. Fruit, meat, salads, and potatoes. I figured with the higher carb weekend I would gain some weight by Monday, but I weighed in at 206, and today even lower at 204.6. I'm really happy with the progress I'm making right now.

Yesterday I tested my 1-rep max back squat, and nailed 345 using a high-bar placement. This matches my old (1.5 years ago) PR, which is kind of sad, but I had lost a lot of strength in the past year due to some dietary and training problems. Also, the old PR was done using low-bar style, which usually allows a larger weight to be moved, so doing the same weight high-bar (and ass-to-ankles deep) is a good achievement for me. It proves that my current program is working, so I'm going to keep on riding this pony till it dies. New goal is a 400 pound back squat before end of year. With that I can probably nail a 300+ front squat, which makes heavier clean and jerks much easier, which is my ultimate goal.

Shoulder rehab continues. I'm doing more strengthening exercises for my rotator cuff, and I feel a lot stronger in the ranges of motion where I was having trouble. It also feels a lot more solid in the socket, which gives me confidence that I can start snatching heavy again soon. I did a few ring muscle-ups yesterday and had no pain, no impingement whatsoever, and my transitions felt smooth and solid.

All in all, I'm pretty happy about how things are going. Let's hope they keep going for a while!