Well played sir.
Merry Christmas to you and the fam
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I have my ways. Munchkin and I work as a team.
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Merry Christmas to you and the little family 
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Merry Christmas. Also Christmas day training, or eve training?
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Thanks @mortdk @Destrength
It was Xmas day training.
Woke at 202.8 lbs, looking pretty good. WTF? Not complaining, just confused. I ate a ton of tiramisu trifle yesterday. It was amazing. I was expecting repercussions today.
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Lower back still tight but a little better
Today’s training
45 degree back raises for a bunch
Sumo DL off 10 cm blocks, stiff bar, beltless
6x132 lbs
6x220 lbs
6x308 lbs, hook
3x6x396 lbs, 6, under 6 and 6 RPE
Work sets took 10 minutes. Next week I’ll move to 3x7-8
Lower back definitely happier with sumo. Felt the tightness but no issues provided I used my hips and glutes to move the bar
Didn’t fancy squatting with anything on my back just in case so decided to move front squats to after DL and shift squats to main lift for Thursdays. However, also didn’t fancy front squatting. Dilemma.
Dead stop front squats off pins (pin 23)
5xbar
5x132 lbs
3x10x220 lbs - hardest squat I’ve done on my quads and abs, ties SSB for hardest on middle back.
First set
https://www.instagram.com/p/BdJVEWQhpB6/
GHR sit-ups supersetted with reverse hypers
Sit-ups 3x15 at bodyweight
Hypers 3x25x176 lbs - did my back a world of good
Done in an hour and 40 minutes
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Like tiramisu, only deeper because it’s trifled?! Sounds good!
Those front squats look useful.
Did you sneak a birthday in somewhere?
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@FlatsFarmer sort of. It had peaches and whipped cream along with the usual tiramisu bits. Also caramel.
Sneaking one in today.
Those front squats were pretty cool. You have to get your position just right to even move the bar. I think I’ll be investigating more dead stop variations now.
How’d you hear about doing your squats like that? I’ve never seen that variation before
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Woke at 201.5 lbs, looking pretty damn decent. Pleased.
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I’ve always known about doing squats off pins I think. I just figured I’d try them and I’m glad I did. I’m definitely going to try other dead stop variations now, especially for squats.
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Fair enough. You’ve been doing hands free front squats for a while haven’t you?
A few weeks. Turns out it’s the least uncomfortable way of front squatting for me
I can imagine, doesn’t look like the most stable thing in the world. Does it fatigue your shoulders having to keep your arms up?
Actually, no. It’s the easiest way to FS I can imagine. There’s no tension on any joint from shoulders onwards and there’s a real incentive to stay upright and jam the bar in tight. I still have to clean grip for heavy sets though, or if I’m super tired just for that mental edge of having my hands on the bar.
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Ahh okay, that makes sense. My wrists usually feel super tight front squatting
Exactly. That will eventually radiate to your elbows. Which will suck a lot
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My thoughts exactly! Haha
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Today’s training
Chest supported raises 20 lbs for a bunch
Smith machine seated press (pin 18 on grey bench)
10x’bar’
8x88 lbs
5x10x143 lbs, under 6, under 6, 6-7, 7-8, 8-9 RPE in 10 minutes - shoulders held up OK, I’ll go to 154 lbs next week and that’ll be it for Smith machine press. I’ll probably try a dead stop press.
Wide neutral grip low rows supersetted with leanaway raises
Rows 5x12x143 lbs - felt the outer part of my lats more than the centre of my back
Raises 5x12x20 lbs each arm - nice change
Facepulls supersetted with Calgym overhand front loaded pulldowns
Facepulls 3x15x55 lbs - up to 66 lbs next week
Pulldowns 3x15x66 lbs - another decent change. ROM is a little shorter than the Hammer Strength but that doesn’t mean these don’t feel good.
Hammer curls
3x12x25 lbs, slow eccentric - egad…
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