My training (and diet) have been a bit random the last few weeks. I've been training hard, but without direction. Eating has been ok, but not as good as it could be. I figured it might make sense to add a little more intelligent structure to my efforts to spur some improvement in both areas.
So I'm going to start a dedicated squat program this month. Most of the details can be found here. From the comments I've read, this program can be brutally hard to complete.
I figured I would try the first base cycle month in December, re-test my max and go from there. That gives me a programmed set of workouts for the month, forces more recovery days than I've taken in a long time (which means I should be able to work more on mobility in the free time that opens up) and gives me a purpose for diet management as well. Since I will be training less frequently, I won't be able to hide a crappy diet behind hard training (you can't out-train a bad diet).
Some stats for comparison purposes:
Back squat max on Nov. 3 was 265 lbs
Weight this morning was 181 and bodyfat on my scale was 20.3% (roughly 12% adjusted).
(In July on Derek's scale I was 10.4% bodyfat. On my scale I was 18% bodyfat. So I'm guessing that I need to subtract about 8% from my scale to get a more accurate measurement. That would put me at about 12% right now.)
1 hour ago