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Type: Posts; User: CharlesSwann

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    I love stuff like rack squats. I think partial...

    I love stuff like rack squats. I think partial squats or anything that gets you above your max are way underrated for squats.
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    Fever down and feeling better. Not 100% but doing...

    Fever down and feeling better. Not 100% but doing okay.

    08/17
    Beltless ATG highbar: 420 for 6x2
    Pinch DL & hold: 47.5x8s,6s,5s

    Tomorrow should be OHP and pronation.
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    08/16 Sledgehammer DL: (10cm)x30s,29s,20s...

    08/16
    Sledgehammer DL: (10cm)x30s,29s,20s
    EZ-bar curls: 125x1,2,3 -- better quality reps, good to focus
    Grippers: #2.5x3,1, #2x10

    Still a bit sick, but tomorrow I'll restart RSR with a new max...
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    So, day after my triumphant RSR turnaround on the...

    So, day after my triumphant RSR turnaround on the 2nd, I got super sick. Like fever nightmare exorcist vomitting 'am I going to die like this' sick.

    I am still sick almost two weeks later. I was...
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    07/27 - Russian Squat Routine Day 12/18 Beltless...

    07/27 - Russian Squat Routine Day 12/18
    Beltless ATG highbar: 455 for 4x4

    Absolutely brutal. Coming in tired and (lightly) grinding most of the reps. Last rep was decent speed overall but this...
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    07/24 - Russian Squat Routine Day 11/18 Beltless...

    07/24 - Russian Squat Routine Day 11/18
    Beltless ATG highbar: 405 for 6x2

    This one was brutal. Harder than day 10, haha. I was still very much beat up from last session. Kind of nervous for day...
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    07/21 - Russian Squat Routine Day 10/18 Beltless...

    07/21 - Russian Squat Routine Day 10/18
    Beltless ATG highbar: 430 for 5x5
    Pinch DL & hold: 47.5x12s,12s,10s

    Alright! Happy to hit this session. Think this puts me close to my December level.
    ...
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    07/20 Bench: 300 for 3x5 Sledgehammer DL: (9cm)...

    07/20
    Bench: 300 for 3x5
    Sledgehammer DL: (9cm) for 3x30s

    Tomorrow squat + pinch, next day pull ups + curls.
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    07/19 - Russian Squat Routine Day 9/18 Beltless...

    07/19 - Russian Squat Routine Day 9/18
    Beltless ATG highbar: 405 for 6x2
    Wrist roller hold: 70 for 3x15s

    Today was tough! Probably the most beat up 6x2 day yet, and this time my left knee ached...
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    07/16 - Russian Squat Routine Day 8/18 Beltless...

    07/16 - Russian Squat Routine Day 8/18
    Beltless ATG highbar: 405 for 6x6

    Awesome! Whenever I run RSR this is my first major checkpoint. If I made it at least here I feel I've done some good work....
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    07/14 Seal row: 245 for 3x5 Sledgehammer...

    07/14
    Seal row: 245 for 3x5
    Sledgehammer pronation: 7.5 for 5x10 -- 5, 2.5, clip
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    07/13 - Russian Squat Routine Day 7/18 Beltless...

    07/13 - Russian Squat Routine Day 7/18
    Beltless ATG highbar: 405 for 6x2
    Grippers: #2.5x5,1,1 -- no idea what happened the other two sets, probably still setting badly


    Wow, squats felt good...
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    07/11 - Russian Squat Routine Day 6/18 Beltless...

    07/11 - Russian Squat Routine Day 6/18
    Beltless ATG highbar: 405 for 6x5
    EZ-bar curls: 115 for 3x5

    Started harder and ended easier than I expected! I'm definitely squeezing up closer to my limit...
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    07/10 Pull ups: 95 for 3x5 Pinch DL & hold:...

    07/10
    Pull ups: 95 for 3x5
    Pinch DL & hold: 47.5 for 8s, 10s, 9s
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    07/09 - Russian Squat Routine Day 5/18 Beltless...

    07/09 - Russian Squat Routine Day 5/18
    Beltless ATG highbar: 405 for 6x2
    Sledgehammer DL: (9cm)x30s, 30s, 24s

    Same old. Felt heavy and tired (though not nearly as bad as the 6x2 days have been...
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    07/08 Bench: 295 for 3x5 Wrist roller hold:...

    07/08
    Bench: 295 for 3x5
    Wrist roller hold: 70x15s, 9s, 10s
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    07/06 - Russian Squat Routine Day 4/18 Beltless...

    07/06 - Russian Squat Routine Day 4/18
    Beltless ATG highbar: 405 for 6x4

    Felt really good! First set was my easiest of the routine yet, but I lost a lot of steam across six sets and had a...
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    07/05 Seal row: 235 for 3x8 Sledgehammer...

    07/05
    Seal row: 235 for 3x8
    Sledgehammer pronation: 5 for 5x10
    - tried 2.5, 2.5, clip and it was too easy
    - tried clip, 2.5, 2.5, clip and it was better
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    07/04 - Russian Squat Routine Day 3/18 Beltless...

    07/04 - Russian Squat Routine Day 3/18
    Beltless ATG highbar: 405 for 6x2
    Grippers: #2.5x2,1,2 -- still awful at set up
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    07/01 - Russian Squat Routine Day 2/18 Beltless...

    07/01 - Russian Squat Routine Day 2/18
    Beltless ATG highbar: 405 for 6x3
    Overhead press: 190 for 2x3 + 190x5
    Pull ups: 90 for 3x6
    EZ-bar curls: 110 for 3x5

    Was pretty sore from last session...
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