112.5 was easy, not al all surprising since your underestimating your squat significantly! What day are you going to hit the 120 X 10 set?
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Thinking about it, I wouldnāt worry much about holding your breath. Youāre going to lose bracing as the set progresses anyway. What I find effective is to just focus on keeping pevlis in position and squeezing my pulled in abs and lats for all subsequent reps. After about three or four I usually reset a little, but not for long
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Iāll try that for later reps. Pulling the bar down definitely makes things feel easier, albeit less pleasant, for no reason I can put into words.
That depends on work schedules. I would expect it to be somewhere between thursday and saturday next week, but weāll see how it plays out.
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Donāt pull the bar down. Squeeze your lats. They are two different things. Pulling the bar down feels like squeezing your lats, like bending the bar around your shins in deadlifts. Except youāre most likely not really squeezing your lats.
A good cue is crush oranges in your armpits. You should be able to get your upper back really locked in with minimal grip or pull on the bar.
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Thank you, Iāll see if I can figure out the difference with a bar when I get the chance
Huh. Never thought about it that way, thatās a good tip.
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Thank Paul Carter. I got it from one of his articles.
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Right, but Paul Carter probably got it from another guy, and then I would have to go thank that guy too, and that just feels like a lot of work. Youāre already right here.
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In that case, it is my pleasure.
Iād hate to think I caused someone unnecessary work.
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And at some point, PC probably called one of those guys a clown dick.
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No. They got it from him. And the better not be talking about it to people without giving him credit!
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Well if I go around telling people to squeeze, I dunno, artichokes in their armpits, then officially that tip comes from me, right? I think I found a loophole.
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Work for today:
Press: 3 x 8 @ 45kg ss. Band pull apart
Giant set (5 rounds):
Squat: 5 x 100kg
Pull ups: 5
Press ups: 15 (push ups handles)
Banded triceps pushdowns: lots
Walking lunge dropset:
10 x 34kg
10 x 25kg
10 x 16kg
10 x bodyweight
20 x air squats
1 x slimping to the floor and wondering how I climb 3 flights of stairs to get home.
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Work for today:
Press: 5 x 8 @ 45kg ss. Pull ups
Giant set (5 rounds):
8 weighted vest push ups
20 band pull apart
12 do rows
20 weighted vest walking lunges.
3 x 15 banded tricep pushdowns
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Some nice press volume there. How did the later sets go?
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Some of the later reps got a bit slow but they were all there. Iāll have to look at whether I have to increase weight next week or whether I move to a lower rep range.
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Am I wrong that you have been hitting that same 45kg press over and over again? I mean, rep scheme might be changing, but why not try bumping it up a little? The only way to lift more is toā¦lift more.
Not taking anything away, 5x8 at that weight is nice.
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Iāve been following SGSS progression for press. I started with 3 x 8 @ 40kg, then 5 x 8 at the same weight. Add weight the next week and repeat. Not sure what happens now, will have to reread.
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Gotcha. Are you able to load just 2.5kg, or are you stuck at having to go 5kg every time you move up? Because at some point, those jumps are just too much with presses.