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re: Annual Squatober Thread - PR Party Complete - see you in 2026!!!
Posted on 10/18/23 at 11:19 am to lsu777
Posted on 10/18/23 at 11:19 am to lsu777
Day 18 looks to be much shorter and lighter. Looks like Aaron alluded to 10x10s Friday... 
Warm-Up
3-4 sets of 5 (each leg) BW RFESS
3-4 sets of 10 KB Swings
1a. 3 sets of 5 (each leg) 'Light' BB RFESS
1b. 3 sets of 3-5 Chin-Ups
(2min rests)
2. 4 sets of 5@70% Back Squat
(2min rests)
3a. 3 sets of 5@40% Front Squat
3b. 3 sets of 10 DB RDLs
(2min rests)
Cardio
4 sets BB 21s
(2min rests)
Warm-Up
3-4 sets of 5 (each leg) BW RFESS
3-4 sets of 10 KB Swings
1a. 3 sets of 5 (each leg) 'Light' BB RFESS
1b. 3 sets of 3-5 Chin-Ups
(2min rests)
2. 4 sets of 5@70% Back Squat
(2min rests)
3a. 3 sets of 5@40% Front Squat
3b. 3 sets of 10 DB RDLs
(2min rests)
Cardio
4 sets BB 21s
(2min rests)
This post was edited on 10/18/23 at 11:25 am
1
Posted on 10/18/23 at 11:24 am to Tiger_n_Texas
Looks like barbell RFESS tomorrow. Yikes.
Posted on 10/18/23 at 11:43 am to OysterPoBoy
Posted on 10/18/23 at 11:44 am to OysterPoBoy
quote:
Looks like barbell RFESS tomorrow. Yikes.
My exact thoughts reading it.
Posted on 10/18/23 at 11:54 am to jose
And he didn’t even give us a %.
Looks like some trial and error incoming.
Looks like some trial and error incoming.
Posted on 10/18/23 at 12:22 pm to OysterPoBoy
Yeah, I'm probably just sticking to dumbbell RFESS. Not sure what difference it makes, and I haven't worked up to >=45 lbs.
Posted on 10/18/23 at 12:28 pm to FieldEngineer
I'm not concerned about the weigh as much as what to do when I lose my balance.
Posted on 10/18/23 at 12:53 pm to OysterPoBoy
Holy tricep pump. I managed to keep the same weight the whole through.
I’m also nervous about my lack of balance on those for tomorrow
I’m also nervous about my lack of balance on those for tomorrow
Posted on 10/18/23 at 1:29 pm to jose
I did same weight first 6 sets then took off 10 lbs for the last 4. Probably was a little too light at the end but not by much.
Posted on 10/18/23 at 2:34 pm to jose
quote:
Holy tricep pump. I managed to keep the same weight the whole through.
I thought I started too low, so I went up on the 2nd set and again on the 3rd set. I used that weight for sets 3-6. Went back down to my set 2 weight for 7 and 8. Went back down to my initial starting weight for 9 and 10.
Initial plan was to go up as the set reps went down. That got thrown out as the total volume built up too much. That was the most burn I've ever had from skullcrushers.
Posted on 10/18/23 at 4:57 pm to Tiger_n_Texas
Man I love this style of lifting. It’s slow, but I feel so strong on the last few sets.
Skipping cardio due to my elbow. Will do push-ups later tonight instead.
Skipping cardio due to my elbow. Will do push-ups later tonight instead.
Posted on 10/18/23 at 6:36 pm to Lazy But Talented
I’m surviving, but I think using 100% of my estimated 1RM was a mistake.
Posted on 10/18/23 at 7:46 pm to lsu777
Is the point of these BB RFESS to work on balance? I was thinking about using Smith machine but that may be missing out on the purpose.
Posted on 10/18/23 at 7:49 pm to OysterPoBoy
I've got a Rep adjustable bench and I use the little gap between the seat and the backrest to put my foot on split squats. Really helps me hold my balance well.
Posted on 10/18/23 at 7:56 pm to OysterPoBoy
I've never tried BB RFESS. I usually use 35# DBs. Figure I'll try the BB tomorrow using just 55# to start.
Posted on 10/18/23 at 8:47 pm to Tiger_n_Texas
My gym has those preset bars. That’s where I’ll start.
Posted on 10/18/23 at 9:00 pm to jose
Just use an empty barbell and add the weights. It’ll be fun.
My legs feel like trash right now.
I once worked to a 3 rep max on step back lunges. It was follow by 100 light weight lunges. I’ve never been so sore in my life.
My legs feel like trash right now.
I once worked to a 3 rep max on step back lunges. It was follow by 100 light weight lunges. I’ve never been so sore in my life.
This post was edited on 10/18/23 at 9:01 pm
Posted on 10/19/23 at 6:38 am to tke_swamprat
First early morning workout in a long time! Felt good to wake up and go lift. We are going to Broken Bow today so had to get it in before we left.
In and out in 43 minutes. Felt good today.
In and out in 43 minutes. Felt good today.
Posted on 10/19/23 at 6:53 am to jose
Just finished also. Tomorrow’s workout will probably be done Saturday morning bc we’re going to the Saints game tonight. My boss is a bad influence lol. He has us a ride to and from the game.
Posted on 10/19/23 at 7:40 am to tke_swamprat
I guess nobody toppled over yet?
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