When doing that many sets of that many kilos of Bulgarians at that weight…I think you can be forgiven for not going parallel. It isn’t a traditional squat anyway, going parallel is not the point.
1 Like
Got some serious glute and hammie doms today. Been getting up early and walking the puppy most mornings. Hoping the extra walking will help my cranky right knee and tight hips a bit. Once the puppy can walk a bit further and doesn’t stop every 100m to pick up something or sniff something I will start to wear the weight vest when I walk and get some conditioning benefit.
Had a day off work today and what a cracking day. It’s winter down here but that still means blue skies, sunshine and 16c.
Got the wife’s car serviced, then gave it a wash and made it shine. This arvo I have a dentist appointment and then it’s some light yard work In the sunshine. Happy days
5 Likes
Thursday 16th July week 2
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
115 x 1 (253 lbs) RPE 9
110 x 4 x 5 sets (242 lbs) RPE 9, 9, 9.5, 10, 10
Bit slow, not loving bench tonight. Last rep was a real grinder, no technique just muscled it up.
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
120 x 6 x 4 sets (264 lbs) RPE 7, 7, 7, 7
Moved ok but breathing hard. Had a it of a cold for a few days and was a little chesty tonight. Legs were sore and last few reps were a little slow but they didn’t feel hard.
Bent row
82.5 x 10 x 4 sets
Puffing like a choo choo!! Kept the rests short and had to use a little body English by the end.
Pull ups
5 x 3 sets
SS hanging leg raises
15 x 3 sets
Pull ups were trash. Need to start doing more of these.
All up a pretty good session. Bench technique was off tonight but strength was ok. Squats were nice and the rest was just bodybuilding.
6 Likes
Do pull ups first and you’ll instantly improve!
1 Like
Yes but they would just be making them easier.
Pulled something in the right side of my back this morning. Was just putting my socks on and felt it go. It’s nothing serious but is going to be annoying today and deadlifts will be interesting tonight.
Dang, pulled back muscles suck. Hope I eases up quick! It’s sounding like a future switch to higher-rep work will be good for you for a bit.
I was just thinking I should get the misses to put my socks on 
From everything we know about your toes, no other human should be forced to come into close proximity of them.
5 Likes
Friday 17th July week 2
Deadlift
Bar x 10
70 x 5
110 x 3
130 x 1
150 x 1
170 x 1 ( 374 lbs) RPE 6
142.5 x 5 x 5 sets (314 lbs) RPE 4, 5, 5, 5, 5
Sore back wasn’t too much of a hindrance here. They moved ok.
Squat 310
Bar x 10
70 x 5
90 x 3
110 x 4 x 4 sets (242 lbs) RPE 7, 7, 7, 8
Phew these are good! In a really bad way.
Head still coming up a little bit, need to work on that.
Bench - 310 tempo pause
Bar x 10
70 x 5
90 x 5 x 4 sets (198 lbs) RPE 8, 8, 10, 10
Back didn’t like laying down, let alone benching slowly !!!
One handed Cable row
41 x 9 x 5 sets
Despite back being sore I had a really good session tonight. Quality
5 Likes
Vids from tonight
https://www.instagram.com/p/CCvaOrogr_u/?igshid=14thp3dtjnmoi
1 Like
I’m sure she supports your lifting goals to that extent!
1 Like
I am not sure supports is the right word. More like tolerates it.
1 Like
Good luck - my dogs are a bit over a year and we still are in this “phase”!
Actual question: do you do anything special to get your shoulders ready to squat? I typically use the SSB, but only have a straight bar right now, and my left shoulder is not a fan.
Mate my warm up consists of a 25m walk to the garage and lifting the bar up and putting on the J hooks. I literally do nothing but squat the empty bar to warm up and gradually increase the weight. I have never had a problem with flexibility in the shoulders. No idea what my secret is.
3 Likes
Mate, you need to build some kind of chariot type thing so your family can wheel you into position. You are leaving gains behind in those footsteps.
3 Likes
You squat the empty bar? Cut the fluff out man.
2 Likes
I always warm up with an empty bar.
1 Like
Besides obviously working on mobility you can also use straps to simulate a SSB. Works well enough if you don’t attempt any super heavy weights (disclaimer: I have no idea how strong you are. Don’t use this with 300 kg please)
1 Like