Ikr who doesn’t listen to Beyonce whilst squatting?
Good to hear.
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I once asked the owner to play some rock music, he turned it off after 2 songs. I’m stuck listening to shitty dubstep/this haha
thanks.
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Men? lol
Ya hear that @MarkKO? HES CALLING YOU OUT MAN!
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Damn straight. . . Beyonce in the gym? Its Brittany or nothing bitches!
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Beyonce=squat PR. Guaranteed
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i know what i’m trying for my next PR.
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Had an OK workout.
Squats felt good, but not great. But then again, this is 89% of my 1rm.
so a 4x5 is pretty intensive. After squats i took off my knee sleeves, and my quads just where on fire. So i spent a good 10 minutes to rol them out, and stretch those suckers.
Deadlifts where feeling a-ok. I decided to use straps for the first 3 sets, and do hookgrip for the 4th.
Since i’ve never had grip issues, and now with hoop its feeling amazing. @MarkKO You use hookgrip right? Would it be ok if i kept doing this? Doing 4 sets of hookgrip kills my thumbs.
video of the lifts whenever its uploaded
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I see no issue as long as you do some other work involving grip (rows, pull-ups, etc). Personally I’d do hook grip first and then straps, but it’s up to you.
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I’m pretty sure i slightly tore my left quad. It’s nothing serious, So i will just be taking a couple days of from doing squats. Tomorrow for sure.
Tomorrow will be “ultimate upper body.” now.
I don’t see anything wrong with my squats, so i guess its just bad luck.
On another more fun note;
My training partner/brother hit a 15kg deadlift PR. With 5-10kg more in the tank.
Excited to see where he’s gonna be at come our mockmeet december.
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How? That sucks.
After squats on friday my quads where feeling terrible, Just did some stretching and stuff day after there was a big blue spot on my left quad. Don’t know if it’s all to serious tho. Ill see what happens tomorrow.
Yesterday and today, A day off of squats was much needed.
I take back what i said about a quad tear, it’s something i’ve had before when running candito’s program. To much heavy volume stuff, We’ll be lowering the weights a bit, and possibly the volume.
Anyways! the split squats felt good today, no pain just a little slow.
Bench is also feeling GREAT again. I nailed yesterdays 2sec pause bench,
and well today’s bench wasn’t to impressive but hell i nailed it to.
I now remember why putting training thoughts in a log is important to, I used to write stuff down on paper and rate my training on a scale of 1-10, and also write down any pains, etc i had.
Thats how i found out the stuff of my quad. Its the same spot, same pain.
Could go and see a physiotherapist, but it didn’t really help last time. Just some rolling with a barbell alone did wonders.
So some quick notes:
Do more rolling, lacrosse ball, foam rolling, barbell for all i care.
Some more stretching/mobility work. My hips have bin opening amazingly, now longer a limiting issue. Gonna keep working on 'em tho.
My hamstrings have always bin pretty mobile, but gonna keep the stretching going.
Same for quads.
Happy training everyone!
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Today’s session
Warmup stuff:
Stretching, rolling, band stuff, warmups coach gave me.
Main stuff:
Squats Paused on the way to the top 4x5: 92,5kg, 102,5kg, 102,5kg, 92,5kg.
Was supposed to do 102,5kg for 4, but coach said to lower it by 10kg. Decided to do 102,5kg after first set. Felt goood.
Close Grip Bench: 4x8 75kg Last set killed me, But i got it done.
OHP: 4x5 40kg, had to do 47,5kg but my shoulders where toast post CGBP.
Romanian deadlifts: 4x12, 87kg put on straps for the last set, grip was giving out.
Superset due to time:
Rows 4x8 62kg used straps on the first 3 sets, I’m inlove with rows.
One legged legg press 4x12 50kg
Super set 2:
Legg exstension 4x12
hanging legg raises 4x15
did 20 on the last two sets of these.
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today:
warmup stuff
hyper exstensions 3x10
renegade rows 3x10
Front squat paused 4x5 80kg (was supposed to do 3x5, but did 4x5 fuck it.)
floor press 4x6 80kg
incline bench 4x6 55kg
seated rows 4x12 65kg
face pulls 4x8
decline tricep exstension 4x8
barbell curl 4x8
paused ab wheel 4x15
Was able to do a fully standing ab wheel today, pretty happy with it. My “core” strength has increased tremendously.
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today’s training:
warmup stuff
Competition squat 3x5- 127,5kg . moving smooth, could have done 130.
Competition bench 4x6- 75kg bench is feeling good again, 75kg was moving like nothing.
Dumbell ohp 3x12 20kg
Conventional deadlift 4x5- 130kg felt easy as fuck, I think i’ve got my form down pretty well now. last set done with straps cuz thumb was sore.
Seal Rows 4x8 60kg
Weighted planks 4x 30 seconds with 15kg plate on my back.
Notes post training:
I’m not gonna be using bumper plates for squats/deads anymore. Means i’ll have to cary iron plates around the gym, but the difference it makes on squats and deads is very noticeable
2 20kg bumpers is almost 4 normal 20kg’s. Asked gym owner if he was fine with it, he said yes. 
Also. we’re getting new deadlift platforms soon! I asked him if he could make some band pegs so i could do banded deadlifts, and he said he’d add it to the list! 
Video:
As the title says, pls check my form i’m desperate.
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The only comment I’m going to make is you need to work on your walkout. Both of your last to squat vids you spend like 30 seconds moving your feet by mm back and forth for absolutely no reason. walkouts should be 3 steps, 4 if you’re squatting wide and have to take it out narrow. You’re using a lot of energy, fatiguing yourself, especially your abs and back, and generally wasting a lot of time and effort. Start practicing 3or 4 step walkouts. No more of this shuffling shit.
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Got in SBD elbow sleeves. I decided to get them due to elbow pain i had during the amount of bench i’ve bin doing, I tried them out today. Also ordered the red/black socks and deadlift socks from SBD.
bench warmup
bar x a bunch
60kg x a bunch
80kg x 3
100kg x 1
102,5kg x 1 (guess this is a pr, moved easy as hell. )
Extra bench:
90kg x2
90kg x2
90kg x2
done.
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Squats are feeling meh, My left quad is bothering me. According to coach it could be my it is stiff, gonna see a fysio asap. Gonna see how split squats feel tomorrow, it’s shit, ill just skip it…
I lowered bench after the first set, 90kg was to heavy for a 4x5 with 2 sec pauses.
Wide grip deadlift is great fun! I liked the movement allot.
Hope my leg is nothing serious, squatting is the most fun movement of the big 3 in my opinion, so idd be sad if i couldnt do it for a while. 
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