re: Daily Strength Check-In

I have Romaleos 2 and Chuck Taylors.

My thoughts depend entirely on your needs. If you're an upright squatter that needs more knee travel than hip travel, heeled shoes are good. If you're more bent over and rely more on hip travel than knee travel to hit depth, heeled shoes are probably counterproductive.

In low bar, flat shoes like the Chucks are easier for me. I can get all the knee travel I need without a heel. When I switch to a more upright style, the heels help a bit.

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For squats, I've gotten good results from integrating light KB swings and terminal knee extensions into my warmup. For both, it's just trying to get the quads and glutes firing explosively.

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wonder where you learned that lol. So appreciate you introducing me to Brians channel.

Deaf, What i like to do is start the workout with a circuit and in that circuit it has overhead squats.

SO i do something like

mobility- shoulder dislocates to OHS with a broom stick
banded disloactes, pull aparts vertical and horizontal.
If the legs are tight, I will roll the it band.

then i do a bodyweight circuit warmup of push, pull, overhead squat with 65lbs, abs, cardio. Its a quick circuit i do for 10 rounds.


From there if i feel like i need more i do as rap said and use something that will open the hips and get the glutes firing.

For you with the lower back you can foam roll and then hit glute ham raise or reverse hyper or 45* back extension if you have access. This will get the lower back, hamstrings and glutes firing pretty good and should help prime you for the squats.

I'm pretty obsessed when him right now. His wife is an awesome follow on Instagram too. Satz strength is good on YouTube to

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What shoes are you guys wearing? I've got some Metcon 4's, but have been jonesing for a lifter with a heel. I've looked at Nike Romaleos 3, Adipower, Adidas Leistung 16, and Reebok Legacy Lifters. Any thoughts?

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I have the Romaleos 3. I prefer the 2’s, but I haven’t had any problems. I got shoeless on deads. Cold arse floor.

Power Cleans 165x3; 185x3; 205x3
Squats 345 2x5; AMRAPx1 (8)
OHP 155 2x5; AMRAPx1 (6)
Wide Grip Lat Pulls 3x10
Skull Crushers 60 3x10
Preacher Curls 50 3x10
DB BP 65 3x10

Today was a good day. Squats felt nice. I have to give credit to the Squat University bit. That warm up helped. And I’ve been reading what you guys are posting. I will need to incorporate some of what I see.

Yeah I use a Rogue Ohio belt.

Volume day, took 80 min istead of the usual 60 for some reason.

Squats, 5x5. Added 5 more lb to 280 now, 6th straight week of progress.
Paused DB bench, 5x10.
Isometric deads with 1 inch deficit. Did 3x2, then went 2x1 no deficit.
Feet elevated pushups 2 weighted, 2 unweighted.

Tabata on the air bike and bloodflow restriction arms.

Time to bear down and finish Punisher season 2.

Frank Castle is my spirit animal. Sometimes you just need to pump some 5.56 into some shite.

If you're in a commercial gym, I've found they have horribly inconsistent bar quality. On DL, if the bar is bent and you grip wrong, the bar will spin in your hand as you lift, which will kill your grip and power.