More love for Louie Simmons here
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Good luck with darkhorse. Seems everyone is starting something new! Enjoy deload and some rest. Sounds like you’ll need it!
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05/16/2018–. Squatalicious
Hit a new weight pr tonight and got it for a double!!
Warmups:
The usual (dislocates, pull aparts, bi/tri pump, face pulls with band)
Prowler push, lunges, leg curl pump, leg extension pump, bird dogs, plank.
Squat: box jumpsx5/ / plank
45x10 (super tight)
95x5 (SS start here)
135x5 (loosened up finally, focus form)
155x5 ( bar is flying up almost launching off my back at the top)
175x3 (feeling fresh today could be special)
235x5 (bar is flying up!!)
255x5 (so glad I dialed back volume)
265x3 ( triple to shoot for a pr today)
295x1 ( 20lb pr butter)
315x2 ( went for the big prank got a double!!)
Wanted to keep going but a 40lb pr is enough for today…
Paused squats: (end SS)
225x3 ( I’m thrashed but this is good)
225x3 (wow I’m gonna be sore tomorrow)
225x3 (enough don’t press your luck)
RDL: (cut the SS due to being burnt)
135x10 (hammys are crushed)
185x8 (deload is coming)
215x8 ( finish them…)
245x6 ( hell yeah! PR!)
I was fried and cut the rest of the assistance super light.
Lying leg curls
35x20
35x15
35x15 (just polish them off don’t destroy them)
Leg extensions: (I want some more quad work)
50x10x4 (tell them to grow!)
Back extensions:
BWx 20 x3 (these were money)
Banded standing crunch: (big grey band)
X20x3
Supersetted with
Hanging knee raise
X10x3
Felt so good going into this workout. Dumping some volume is paying dividends! Thx @IronOne
I had more weight and reps in that squat tonight…I left at least one in the bar maybe 3. I felt like 350 was in reach tonight! Hitting a 40lb pr was good enough. I’m glad I shut it down as I write this. My legs are thrashed…loving it.
Deload starts now. Going to deload the rest of this week and next week. Then the dark horse experiment begins. @Alpha @lava2007 @mortdk I’ll lay out my exercise selections at the beginning and do some photos, weigh in, and list my current maxes before I start.
I admit I’m a little concerned that I may should run a more linear plan because it is still working, but I’m excited to try something new for a bit. And the hesitation is just the unknown and lack of experience I have. I am enjoying the metcon warmups and giant set format.
I got a 315 squat for a double!!!
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Hell yeah, congrats man!
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Easy double!
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Easy!!
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Squatalicious 
LOVE IT!! Good job and nice shoes!!!
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That looked really pretty good.
You’re doing a good job of keeping your wrists straighter. Tuck your chin but keep your eyes up.
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Those were fast AF.
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Nice!!
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Hell yeah man, those looked wicked easy. Could have easily been a triple
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Hell yeah baby!!! Let’s get that MONEY!!!
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Thx @mr.v3lv3t there was much more there…
@Frank_C after all the issues my hammys have been giving me this was a good feeling. I’m still pumped!
@idontbrag123 It looked easier than it was. The paused squats I’ve been doing helped teach me staying tight in the hole. A big help!
@countrygirl2016 yeah! Squat booty here I come.
@MarkKO I’ve been working to get the markko stamp of approval . I still have somethings like making sure I’m pulling the bar around the body from the take out.
Curious why tuck the chin? Thx!
@The_Myth I thought I was in for a grinder when I unracked it. After the rep went so smooth I was like screw it get a double…I had to resist the urge for a triple.
@littlelee Thx. The 3 plates is a goal I’ve been wanting and knew if I could get a day I was fresh and feeling good I would get.
@theonecamko the triple maybe a five was in there. I started to put 10s on and get another single. But I saved it for another day. 350 by the end of summer?!
Maybe 405…big stretch but let’s see…
.
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It packs your neck and traps so you get a nice shelf for the bar. Try squeezing an orange in your armpits for the bar tension. It’ll lock your lats nicely.
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good job
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T-Nation most people addressed in one post record?
looks like a “chat” lol.
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Awesome squatting man.
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Great squatting mate. Quality
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Nice clean reps and solid PR mate, well done
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Fuckin fast bar speed for 3 plates bud, that’s awesome.