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  1. #121
    WOATbrah of peace :) sooby's Avatar
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    Testing - Incline, Pull-Ups
    Weight - 166.4 lbs


    Incline Bench - 155 lbs x 8
    I'll take it, could probably have got 10 but didn't want to risk without a spotter plus i havent done this lift in awhile

    Pull-Ups - BW x 13 Rep PR!
    Don't think I've ever done 13 before, so it is a nice surprise

    So for the first week of pull-ups and incline bench ...

    Incline - 150 lbs - 1x8
    Pull-Ups - +5 lbs x 4x5-8
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  2. #122
    WOATbrah of peace :) sooby's Avatar
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    Testing - Squats, OHP
    Weight - 165.8 lbs


    Squats - 225 lbs x 4 255 lbs x 7
    Actually very happy with these, the depth was very good, below parallel and managed to bang out 7. I can confidently say this was an RPE 9.

    Overhead Press - 105 lbs x 3, 120 lbs x 4
    Not happy with these, not sure what happened, I think I misgrooved it very badly and the 1st rep looked like an RPE 10 lol. I should have realistically got 7 here. But oh well. Maybe I am that weak right now.


    Additional NOTES: Testing is over, will begin new program on Friday. Likely my poor performance from OHP was from taking squats to near failure.
    Last edited by sooby; 04-19-2018 at 05:57 AM.
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  3. #123
    WOATbrah of peace :) sooby's Avatar
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    Starting weights for each lift:

    Bench Press - 5x5 @ 160 lbs, 1x5 @ 180 lbs (changed my mind, not 155)
    Pendlay Rows - 5x5 @ 150 lbs
    Deadlifts - 1x5 @ 285 lbs, 3x8 @ 215 lbs
    Incline - 1x8 @ 150 lbs
    Pull-Ups - +5 lbs @ 4x5-8
    Squats - 5x5 @ 225 lbs, 1x5 @ 250 lbs
    OHP - 3x5 @ 110 lbs
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  4. #124
    Registered User Ben0090's Avatar
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    Originally Posted by sooby View Post
    Starting weights for each lift:

    Bench Press - 5x5 @ 160 lbs, 1x5 @ 180 lbs (changed my mind, not 155)
    Pendlay Rows - 5x5 @ 150 lbs
    Deadlifts - 1x5 @ 285 lbs, 3x8 @ 215 lbs
    Incline - 1x8 @ 150 lbs
    Pull-Ups - +5 lbs @ 4x5-8
    Squats - 5x5 @ 225 lbs, 1x5 @ 250 lbs
    OHP - 3x5 @ 110 lbs
    Get it
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  5. #125
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by Ben0090 View Post
    Get it
    will do sir!
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  6. #126
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    Originally Posted by sooby View Post
    Testing - Squats, OHP
    Weight - 165.8 lbs


    Squats - 225 lbs x 4 255 lbs x 7
    Actually very happy with these, the depth was very good, below parallel and managed to bang out 7. I can confidently say this was an RPE 9.

    Overhead Press - 105 lbs x 3, 120 lbs x 4
    Not happy with these, not sure what happened, I think I misgrooved it very badly and the 1st rep looked like an RPE 10 lol. I should have realistically got 7 here. But oh well. Maybe I am that weak right now.


    Additional NOTES: Testing is over, will begin new program on Friday. Likely my poor performance from OHP was from taking squats to near failure.
    255 x 7

    Very nice mate
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  7. #127
    Registered User wowter's Avatar
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    Very nice man. Lifts looked good.
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  8. #128
    WOATbrah of peace :) sooby's Avatar
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    Week 1 Day 1 - Upper A
    Weight - 166.4 lbs


    Bench Press - 160 lbs x 5/5/5/5/5
    Felt pretty good overall, not too difficult not too easy

    Pendlay Rows - 150 lbs x 5/5/5/5/5
    Actually felt pretty difficult towards the end, my grip was getting kinda shot.

    Incline Bench Press - 145 lbs x 8
    Actually kinda hard lol, need to find my most comfortable set up though, my shoulders felt a bit weird.

    Pull-Ups - 5 lbs x 5/5/5/5
    Felt pretty easy

    Face Pulls - 50 lbs x 15/15

    Additional NOTES: Was a nice session, only took about an hour for a nice change of pace, but i did get a good amount of volume in and the workout wasn't easy by any stretch.
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  9. #129
    1080 TnTNZ's Avatar
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    Nice work going on in there.
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    PRs- (in KGs at meets): 170/120/200
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  10. #130
    Furniture Lifter Champ fluidZ's Avatar
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    ffs every1 is bulking already >.<()

    what I get for being a fat-ass all last year...


    also, wassup w the wide DL grip? Looks like you got plenty of room to spare to your knees.
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  11. #131
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by TnTNZ View Post
    Nice work going on in there.
    thanks!

    Originally Posted by fluidZ View Post
    ffs every1 is bulking already >.<()

    what I get for being a fat-ass all last year...


    also, wassup w the wide DL grip? Looks like you got plenty of room to spare to your knees.
    feels more comfortable with my lower back but i change it from time to time depending on how i feel
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  12. #132
    WOATbrah of peace :) sooby's Avatar
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    Week 1 Day 2 - Lower A
    Weight - 166.4 lbs


    Squats - 225 lbs x 5/5/5/5/5
    Not difficult but not easy either, some decent volume put in.

    Deadlifts - 215 lbs x 8/8/8
    Holy fuk these felt difficult lol. High rep deadlifts are no joke especially after 5x5 squats, did these belt less and no straps for the first two sets. Then realized the knurling on the bar is fuking killer so had to strap up.

    Back Extensions - 45 lbs x 10/10
    Pallof Press - 35 lbs x 10/10/10 (per side)


    Additional NOTES: Got a pretty big lower back pump from this, lol. But I did record my form and it was good. Don't think it should be an issue moving forward hopefully because it is only really this intense once a week. Was a nice session overall.
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  13. #133
    WOATbrah of peace :) sooby's Avatar
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    Will make some slight changes I guess. I think for the 3x8 deadlifts I am going to progress 5 lbs each session as the main reason I programmed those in was really to grease the groove, get some technique and volume in to better help my confidence in that lift going forward.

    Also to ensure my volume days don't get too taxing I will increase the weight of my volume bench/squats/rows by 80% of 5 or 10 lbs. So on some days for squats and deadlifts it will be 7.5 lb increases and for bench 2.5 lb increases. This is mostly to moderate the fatigue of volume day and the main reason for me doing this program is to maximize peak strength before moving on the Kizen Training. I'll keep incline at 5 lbs. Which should take me about 6-8 weeks.

    So a sample of my progression for squat/bench/rows on volume day would be:

    Week 1: 225 lbs/160/150 lbs
    Week 2: 233 lbs/164/154 lbs (232.5/165/155 lbs)
    Week 3: 241 lbs/168/158 lbs (240/167.5/157.5 lbs)
    Week 4: 249 lbs/172/162 lbs (250/172.5/162.5 lbs)
    Week 5: 257 lbs/176/166 lbs (257.5/175/165 lbs)
    Week 6: 264 lbs/180/170 lbs (265/180/170 lbs)
    Week 7: 272 lbs/184/174 lbs (272.5/185/175lbs)
    Week 8: 280 lbs/188 lbs/178 (280/187.5/177.5 lbs)

    280 lbs x 5x5 on squats might be fairly ambitious, I will probably stall around 265 lbs TBH. 177.5 lbs on rows is probably a bit ambitious as well, will probably stall around 170 lbs. I think the bench is pretty achievable TBH.

    And on intensity days, at the pace that I'm going the optimistic end goals would be:

    Squats - 320 lbs x 5
    Bench - 215 lbs x 5
    Overhead Press - 127.5 lbs x 3 x 5
    Deadlift - 355 lbs x 5

    I think the bench and the overhead press is very achievable. The 320 lb squat probably isn't TBH and the 355 lb deadlift is unlikely but still achievable. Mainly because I am trying to be careful with my form here and ensure not to push it. More realistic numbers for the squat may be a 300 lb x 5 and a 335-345 lb x 5 deadlift. Which is honestly fine with me. Will see how it goes. As I've said before I will move on once I stall on 3/4 of the lifts. When one of my lifts stall I will attempt it the next week on an increase of calories. If that fails again I will do standard TM protocol and move on to 2 sets of triples, 3 sets of doubles, 4 sets of singles, but I highly doubt I would get as far as 3 sets of doubles in 8 weeks.
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  14. #134
    WOATbrah of peace :) sooby's Avatar
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    Week 1 Day 3 - Upper B
    Weight - 168.4 lbs


    Bench Press - 180 lbs x 5 -----> Increase to 185 lbs next week
    Wasn't too difficult, possibly an RPE 7-8.

    Overhead Press - 110 lbs x 5/5/5 -------> Increase to 112.5 lbs next week
    Wasn't difficult either, did this beltless, RPE 7-8s all around.

    Pendlay Rows - 150 lbs x 5/5/5/5/5 --------> Increase to 155 lbs next week

    Pull-Ups - 5 lbs x 5/5/5/5 -------> 6 reps next week

    Face Pulls - 50 lbs? x 15/15
    Used some weird cable machine, said "110" but it felt very light, perhaps it was 50 lbs, but it felt even lighter than that.


    Additional NOTES: Completed this in under an hour, felt very good.
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  15. #135
    Registered User daawhitty's Avatar
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    Originally Posted by sooby View Post
    Will make some slight changes I guess. I think for the 3x8 deadlifts I am going to progress 5 lbs each session as the main reason I programmed those in was really to grease the groove, get some technique and volume in to better help my confidence in that lift going forward.

    Also to ensure my volume days don't get too taxing I will increase the weight of my volume bench/squats/rows by 80% of 5 or 10 lbs. So on some days for squats and deadlifts it will be 7.5 lb increases and for bench 2.5 lb increases. This is mostly to moderate the fatigue of volume day and the main reason for me doing this program is to maximize peak strength before moving on the Kizen Training. I'll keep incline at 5 lbs. Which should take me about 6-8 weeks.

    So a sample of my progression for squat/bench/rows on volume day would be:

    Week 1: 225 lbs/160/150 lbs
    Week 2: 233 lbs/164/154 lbs (232.5/165/155 lbs)
    Week 3: 241 lbs/168/158 lbs (240/167.5/157.5 lbs)
    Week 4: 249 lbs/172/162 lbs (250/172.5/162.5 lbs)
    Week 5: 257 lbs/176/166 lbs (257.5/175/165 lbs)
    Week 6: 264 lbs/180/170 lbs (265/180/170 lbs)
    Week 7: 272 lbs/184/174 lbs (272.5/185/175lbs)
    Week 8: 280 lbs/188 lbs/178 (280/187.5/177.5 lbs)

    280 lbs x 5x5 on squats might be fairly ambitious, I will probably stall around 265 lbs TBH. 177.5 lbs on rows is probably a bit ambitious as well, will probably stall around 170 lbs. I think the bench is pretty achievable TBH.

    And on intensity days, at the pace that I'm going the optimistic end goals would be:

    Squats - 320 lbs x 5
    Bench - 215 lbs x 5
    Overhead Press - 127.5 lbs x 3 x 5
    Deadlift - 355 lbs x 5

    I think the bench and the overhead press is very achievable. The 320 lb squat probably isn't TBH and the 355 lb deadlift is unlikely but still achievable. Mainly because I am trying to be careful with my form here and ensure not to push it. More realistic numbers for the squat may be a 300 lb x 5 and a 335-345 lb x 5 deadlift. Which is honestly fine with me. Will see how it goes. As I've said before I will move on once I stall on 3/4 of the lifts. When one of my lifts stall I will attempt it the next week on an increase of calories. If that fails again I will do standard TM protocol and move on to 2 sets of triples, 3 sets of doubles, 4 sets of singles, but I highly doubt I would get as far as 3 sets of doubles in 8 weeks.
    Plan looks good, i'm sure you'll do it pal.
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  16. #136
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by daawhitty View Post
    Plan looks good, i'm sure you'll do it pal.
    thanks!
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  17. #137
    WOATbrah of peace :) sooby's Avatar
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    Week 1 Day 4 - Lower B
    Weight - 166.6 lbs


    Squats - 250 lbs x 5 -----> Increase to 260 lbs x 5
    Probably an RPE 7-8, felt pretty good.

    Deadlifts 285 lbs x 5 ----> Increase to 295 lbs x 5
    RPE 6-7, felt really good.

    Back Extensions - 45 lbs x 10/10
    Pallof Press - 35 lbs x 10/10/10 (per side)
    Lateral Raises - 10 lbs x 17/17
    DB Preacher Curl - 12.5 lbs x 8/8 (per arm)


    Additional NOTES: Actually still had DOMS from sunday, I think it kind of affected how comfortable the squats felt but I still did it with reps in the tank. Didn't really affect me on deads. A good first week.
    Last edited by sooby; 04-26-2018 at 06:35 AM.
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  18. #138
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    It's nice to work on low RPEs and always feeling accomplished after a workout. Definitely helps you mentally.
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  19. #139
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by 17mahmoods View Post
    It's nice to work on low RPEs and always feeling accomplished after a workout. Definitely helps you mentally.
    yeah for sure, squats and deadlifts still feel difficult tho no matter what haha.
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  20. #140
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    Week 2 Day 1 - Upper A
    Weight - 166.4 lbs



    Bench Press - 165 lbs x 5/5/5/5/5 ----> Increase to 167.5 lbs next week
    Fairly easy still, around an RPE 7ish for all sets, glad these are going well them bodyweight benches for 5x5

    Incline Bench - 160 lbs x 3, 150 lbs x 3
    IDK but for some reason my shoulders aren't sitting right for this and it's become somewhat noticeable. The bench isn't the best because it is set at a 45 degree incline and I can't alter it. I might just do incline DBs instead TBH and have the bench set at 30 degrees. Just doesn't feel right on my shoulders at all and the last thing I want is a blown out shoulder

    Pendlay Rows - 155 lbs x 5/5/5/5/5 -----> Increase to 157.5 lbs next week
    Got more dififcult as i progressed through the sets, all in all an RPE 7-9.

    Pull-Ups - 5 lbs x 6/6/6/6
    Five reps felt very easy last week but for some reason 6 reps felt hard. It's probably my rest times TBH as I only take 90 second breaks and the first 2 sets felt easy where as the last two were very difficult. I think in the future I'll take 2 and a half minute rest breaks, see how that goes

    Face Pulls - 50 lbs x 15/15

    Additional NOTES: Overall very good session happy with what I was able to do.
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  21. #141
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    Nice dude. No reason to push stuff if it doesn’t feel right.
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  22. #142
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    Originally Posted by wowter View Post
    Nice dude. No reason to push stuff if it doesn’t feel right.
    thanks!
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  23. #143
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    Week 2 Day 2 - Lower A
    Weight - 166.0 lbs (weighed in quite low for some reason, lol



    Squats - 232.5 lbs x 5/5/5/5/5 ----> Increase to 240 lbs
    Actually felt better than last week, RPE 6-7 for these sets throughout. Really pleased with how well these went.

    Deadlifts - 225 lbs x 8/8/8 -----> Increase to 232.5 lbs
    Was gonna up it by 5 lbs to 220 but honestly I was just fuking lazy and was like what's the point. So I just slapped 225. Actually felt really good, less tiring than last week plus I was feeling pretty good. Still though these are pretty brutal after squats, but I feel like these higher rep deadlifts are helping. Do these beltless as well.

    Back Extensions - 45 lbs x 11/11

    Pallof Press - 35 lbs x 11/11/11 (per side)
    Physio told me to do these kneeling, damn they feel harder!

    Additional NOTES: Very good session overall, felt great. Not sure why I didn't think about this earlier but my gym does have a power rack and adjustable benches so I could simply do incline bench on these. I tried the set-up with 30 degrees on the bench and it actually felt a lot better. I might just roll with these.
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  25. #145
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    Originally Posted by 17mahmoods View Post
    Strong Squats
    thanks!
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    Week 2 Day 3 - Upper B
    Weight - 167.2 lbs


    Bench Press - 185 lbs x 5 -----> Increase to 187.5 lbs next session
    Amazing what a little bit of eating can do. These actually flew up pretty nicely. A solid RPE 7.

    Overhead Press - 115 lbs x 5/5/5 -----> Increase to 117.5 lbs next session
    Decided to up this by 5 lbs this week as 110 felt too easy. I think it was a decent call for this week. RPE 7-8.5. Last set was sort of difficult so I think I will up by 2.5 lbs

    Pendlay Row - 155 lbs x 5/5/5/5/5 -------> Increase to 157.5 lbs next session
    Pull-Ups - 5 lbs x 6/6/6/6 --------> Increase to 7 reps next session
    Face Pulls - 50 lbs x 15/15


    Additional NOTES: Nice session overall, very pleased with bench especially.
    Last edited by sooby; 04-30-2018 at 06:34 PM.
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  27. #147
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    Actually visited the PT recently, as recently I've been having some pain in what I can only describe is some tissue/muscle deep within my right side of my abdominals. feels like it comes from the bottom of my ribs, so I kinda guessed it was my psoas. Honestly though initially I kinda felt it there but it was barely noticeable in most exercises and daily life activities so I thought nothing of it and figured it would heal. It got progressively worse I guess, but still I barely feel it doing most activities except for bench and pull-ups, or any exercises which stretch my torso.


    So I visited my PT and he said the larger problem was my SFL (superficial front line) and that it is somewhat connected to my rib injury I had about half a year ago. He said continue my pallof pressing but do exercises to stretch and release that tight area. He said it really isn't anything to be concerned about, it just gets tight from my sedentary job and the combination of that and a slight left side-right side imbalance contributes to it. He released that area and I honestly felt instantly better.

    It hasn't really hindered me from anything, at worst it is a mild discomfort doing bench so I don't arch as hard. I figure if I just work on the imbalance and release the area from time to time it will probably go away gradually.


    So yeah, going to continue and push forward as usual.
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  28. #148
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    Originally Posted by sooby View Post
    Actually visited the PT recently, as recently I've been having some pain in what I can only describe is some tissue/muscle deep within my right side of my abdominals. feels like it comes from the bottom of my ribs, so I kinda guessed it was my psoas. Honestly though initially I kinda felt it there but it was barely noticeable in most exercises and daily life activities so I thought nothing of it and figured it would heal. It got progressively worse I guess, but still I barely feel it doing most activities except for bench and pull-ups, or any exercises which stretch my torso.


    So I visited my PT and he said the larger problem was my SFL (superficial front line) and that it is somewhat connected to my rib injury I had about half a year ago. He said continue my pallof pressing but do exercises to stretch and release that tight area. He said it really isn't anything to be concerned about, it just gets tight from my sedentary job and the combination of that and a slight left side-right side imbalance contributes to it. He released that area and I honestly felt instantly better.

    It hasn't really hindered me from anything, at worst it is a mild discomfort doing bench so I don't arch as hard. I figure if I just work on the imbalance and release the area from time to time it will probably go away gradually.


    So yeah, going to continue and push forward as usual.
    Hmm I can get what sounds like almost exactly this during bench.
    What did you too to release it?
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  29. #149
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by WolfRose7 View Post
    Hmm I can get what sounds like almost exactly this during bench.
    What did you too to release it?
    he prescribed me 2 things



    warning, this one is particularly painful, especially if you do the moving leg variant



    this one is kind of an obscure stretch, hard to find more videos on this one, basically a 90/90 hip flexor stretch with rotation
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  30. #150
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    Week 2 Day 4- Lower B
    Weight - 166.0 lbs

    Squats - 260 lbs x 5 ---> Increase to 270 lbs next session
    These felt tough-ish, probably an RPE 8 if I were to estimate so I am getting stronger a little bit but surely. I think 270 lbs should be doable the week after but 280 MAY be tough but of course this depends on whether or not the volume I accumulate is sufficient enough or that I can gain a bit of muscle till then. I've also been trying to squat my warm-ups barefoot but I never realized how much I struggle to squat to parallel without oly shoes. I want to work on this for sure.

    Deadlifts - 295 lbs x 5 -----> Increase to 305 lbs next session
    Again these felt tough but judging by my film it moved fairly fast. Not sure what it is. Felt like throwing up on the 3rd rep, must have been something I ate honestly. Oh well

    Back Extensions - 45 lbs x 11/11
    Pallof Press - 35 lbs x 11/11/11 (per side)
    DB Preacher Curl - 20s x 8/8 (per arm)
    Lateral Raises - 10 lbs x 18/18


    Additional Notes: Good session overall, no complaints. Think I will start to up my calories on friday since I weighed in pretty low at 166 lbs.
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