Should just be able to post the link. Right now you linked the channel, but if you post the link direct to the video, it should post.
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Ok thank you
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There’s a lot of talking here before any lifting is shown lol. But my Saturday leg day went really well…back squats, belt squats, leg pressing…all the good stuff. Plus some core work too…including a really sick superset that I’m gonna be doing a lot of. I supersetted heavy side bends with suitcase carries…it was a gooder.
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Pull at iron nation
It was busy today so the order of my exercises wound up a little wacky, but hey we gotter did and no complaints.
Face pull 3x10
Rack pulls 4x5
Pit shark deficit dead’s 3x3
Heavy one arm row 3x8
Back extension machine 3x6-8
Lat pull down 3x12
Lying ham curl 3x12
Preacher curl 3 sets
That’s not the exact order that I did things in but that’s the exercises/sets/reps. It was a damn good session. Didn’t film anything cause it was just too busy.
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So I look at my training now like mini blocks based around my custody. So basically each mini block is 7 days, whether I’m at home or at iron nation. Within those blocks I want to get in as much as I reasonably can, but obviously I can and will do more when I’m at iron nation simply because I have more time and flexibility during that mini block.
Each one is a wave of intensity too…a little lower at home vs a little higher at I.N. Obviously if I was only training at home, even at a lower intensity across the board hypothetically speaking (due to several factors) I could still be making progress 
. It’s not like the home gym workouts are pointless haha. But I have found that having these waves of intensity have really been working well for me.
My intention for this next chunk of training leading up to the new year is to stick with push pull legs, and focus on getting stronger first. I definitely want to emphasize my posterior strength and my overhead strength so on my push day, overhead will be more prioritized than horizontal pressing. That said, if I’m a givin mini block I am able to repeat a push session I may put slightly more emphasis on horizontal in that second session. We’ll see how that goes.
Where that will all land by the new year remains to be seen. I’ve bumped up my calories a tad too and I’ll continue focusing on nutrition the way I have been. I know I’m gaining positively for sure…comments have been made. Even yesterday at work too. So we’ll keep grinding…I have some ideas to kick off the new year too.
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Push day…overhead focus.
Face pulls x 50
Band pull apart x 50
Ohp x 3 sets
Incline bench x 3 sets
Single arm seated Ohp x 3 sets
Banded pushups x 2 sets
Bw tricep ext x 2 sets
Tate press x 2 sets
Land mine finisher x rest pause to failure (there was more than one plate on there, just can’t see it in video)
Landline side raise x 3 sets
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Work this week has been kicking my ass. I went and legs last night but I was hurtin…so I took a different approach. I think I needed it because my body certainly felt way better after.
Legs at iron nation
Lying hamstring curl x 4x8-10
Hack squat x 5x5
Power squat 3x3
Leg extensions to finish
Just four exercises, but I guess I just picked the right ones for me for last night. Smooth deep quality reps, half decent weight but nothing too crazy…just a simple and straightforward session. Tomorrow I only have a half day of work and Monday is thanksgiving here in Canada, so I’ll be hitting up training hard at home again because I’m picking up my son tonight. Next Saturday is pbr so that’ll be fun too.
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Seven plates a side is conquered.
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Sunday - team lift at iron nation - legs
So I’ve had belt squat as a main for a while now, working towards a particular goal of 7 plates before I was gonna put it on the back burner at least a little bit. Belt squats are amazing and they feel excellent on my hips…but it’s time to use them a little more sparingly. I’m making a couple other shifts in what I’ve been doing at iron nation too as I’m progressing. More on that later.
Laying hamstring curl - 4 sets 8-10 reps to warmup. Moderate weight, straight sets, nothing wild.
Belt squat - worked up to 7 plates for my top set (see video in my last post) for 4 reps. Then 5 plates for 3 sets
Hack squat - the belt squat had kinda fucked me up (in a good way) and as much as I wanted to hit three plates on the hacks for my extra volume work, I just didn’t have it. So 2 and a quarter plates for 3 sets here
Standing hamstring curls next for a few sets
Hip press - 2 top sets of 5 reps with 5 plates
Weighted hyperextension - this is gonna be one of my training shifts. There’s three different extension options at iron nation, and the one I have been using honestly reminds me of a seated good morning. Last session I did the full stack for a few sets of 10-12 so it was time to move on. The one I did yesterday is a hyper extension that has weight hooked up to a pulley set up, so I’m gonna work on that for a while before moving to the plate loaded one. I worked up to 230lbs for 3 sets of 7, which is 3/4 of the stack already.
Leg extensions to finish
Being that it was a team lift, there was plenty of bullshitting between sets, some pictures, and overall a great time.
I have been trying to put my workouts into chat gpt the last week or so as an alternative log but I’m done with that. It constantly records things wrong even though I’ve tried to correct it. For example if I say 2 plates or whatever, we all know that means 2 plates per side but chat gpt would think that that’s the total (even with trying to correct it), along with messing up some other parts of that log. So…I’ll be going old school again. I ordered a pack of small notebooks on Amazon and I’ll reserve my phone for music only at the gym.
Today (Monday) rest day, Tuesday will be pull and then wed will be my “clean up” day if you wanna call it that.
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I haven’t been on here too much lately because I’ve got a new distraction in my life…I have a girlfriend now. She’s also into fitness so that’s pretty awesome that we have that commonality. But I still have been training hard and the gains are still coming. I have this whole next year until next October mapped out and I’m looking forward to going through the process.
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Outstanding life PR there dude!
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Thanks dude! I’m pretty darn happy
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Sunday
Spin class with gf - 30min spin 20 min yoga. I was terrible at the yoga part lol. But for spin I did ok I think…I kept up for the most part…not bad for my first ever spin class
Push at iron nation - hit a pr on both Viking press and standing chest press so that was awesome. Got in some good incline work, some heavy tricep work and finishers.
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Last night I did my final workout at iron nation before getting going at the home gym now until next Thursday. Picking up my son tonight. Last night was mostly an extras day…I was feeling kinda rough so I did what felt good for my body. I did a bunch of upper back work including a variation on one of the row machines that lets me get pretty heavy and such. Little bit of chest work, some heavy tricep pushdowns…and then I finished with the low back extension machine…not what I wanted to do but the gym was busy and I wasn’t feeling like working in with anyone. Wound up maxing the stack on it for 22 reps amrap…that was fun lol. I won’t train tonight, but I’ll hit it on Friday. Also, I finally named my home gym…calling it ForgeHouse
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Also, I finally named my home gym…calling it ForgeHouse
Love it.
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Thanks bro 