Squatober 20th, #31days
I neeed a cold plunge
BACK SQUAT: E2.5MOM x 4 (10)
Back Squat for load:
#1:7 reps @ 60%
#2:7 reps @ 65%
#3: 7 reps @70%
#4:7 reps @ 72%
BATTLE: the Forgotten Reps (approximately 25 min)
4 ROUNDS:
9 BENCH PRESS @ 55%, 60%, 65%, 70%)
9 BB BENT OVER ROWS
*rest as needed between sets
3 ROUNDS:
11 DB REAR LATERAL RAISE
11/leg DB REVERSE LUNGES
11 DB RDLs
*rest as needed between sets
FINISHER (If time remaining)
AMRAP:
13 Skull Crushers
13 Bicep Curls
*rest as needed between sets
RECOVERY: 30 min. walk, Deep Sleep
Squatober 17th! #31days
BATTLE: ReGROUP & ReLOAD
1. BACK SQUAT "Unbroken" 1x10@55%
*90 sec rest before next movement
2. FRONT SQUAT "Unbroken" 1 x 8@35-40%
*90 sec rest before next movement
3. BULGARIAN SPLIT SQUAT "Unbroken" 1 x 5/leg
DEADLIFT: 4x4@ percentages below
*NO bouncing, pull each rep from dead stop.
#1:4 reps @65%
#2: 4 reps@70%
#3: 4 reps @75%
#4: 4 reps@75%
then
5 ROUNDS:
10 RKBS
15 DB REAR LATERAL RAISES
Squatober 16, #31days
Failed on set 7, had to drop weight to finish.
Plebslop Anthem is hilarious. Thanks for that. But I’m tired of these Bitcoin Podcasters having a “hard stop” at the end. I mean do you really have anything that is more important to do than this?
https://fountain.fm/episode/ArfjQnU0EtXVlhgrevfJ
View quoted note →Squatober 15th, #31days
Half way there.
STRENGTH 1: Back Squat:
1. 5 reps @67%
2. 5 reps @70%
3. 5 reps@73%
4. 5 reps@75%
5. 5 reps@77%
STRENGTH 2: Bench Press 5x5
1. 5 reps @67%
2. 5 reps @70%
3. 5 reps@73%
4. 5 reps@75%
5. 5 reps@77%
BATTLE: in time remaining
5 ROUNDS:
5 HEAVY BB BENT OVER ROWS
5 DB RDLS
5 TOES TO BAR
RECOVERY: 30 min walk, 8-9 hrs sleep
Squatober 14th! 31days
This got rough but it got done.
“Back like a Billboard”
8 sets, 44 total reps: Rest as needed between sets.
Back Squat for load:
#1: 6 reps @ 70%
#2: 6 reps @ 70%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 2 reps @ 85%
#6: 2 reps @ 85%
#7: 10 reps @ 60%
#8: 10 reps @ 60%
5 ROUNDS:
2 Deadlift @ 83% 1 RM
2-6 Strict Pull Ups
*rest as needed between sets
4 ROUNDS (if time)
25M KB or DB Waiter Walk/Suitcase Carry combo Left arm up/Right arm Down
25M KB or DB Waiter Walk/Suitcase Carry combo Right arm up/Left arm Down
Squatober 13th, 31days
I opted for the 30 reps
“At Your Discretion”
Choose **ONE** option for reps
Back Squat for load:
#1: 30 reps @ 70% or
#2: 26 reps @ 75% or
#3: 21 reps @ 80% or
#4: 15 reps @ 85% or
#5: 10 reps @ 90%
5 x 2-6 Strict Chin Ups (⇧add weight)
*FULL range of motion, choose most challenging progression, rest between sets- try to maintain same reps as set #1.
50 BB Bicep Curls
*row 100- 200 M every time you need to break
FINISHER: Max abs of choice
RECOVERY: Eat Protein & Veggies, 30 min. walk, 8+ hrs sleep
Anybody else getting bombarded the last two days with exchange account attempted sign ins and password resets?
Squatober 10th, #31days
“Squats Never Stop”
1. BACK SQUAT "UNBROKEN" (approximately 18 min)
6 x 6 @ 65% (2+ min rest between sets)
2. BENCH PRESS "UNBROKEN" (approximately 15 min)
5 x 8 @ 65% (2+ min rest between sets)
3. CARDIO: SKULLCRUSHERS (approximately 2 min)
50 UNBROKEN reps!
FINISHER: MAX REPS Abs of Choice
SQUATOBER 9th, #31days
“Thighs and Wings”
1. 5 ROUNDS: (approx 18 min)
5 reps BACK SQUAT @ 70%
2-5 STRICT PULL UP's
(*2-2.5 min rest)
2. 3 ROUNDS: (10 min)
5/leg DB REVERSE LUNGES
10 BB BENT OVER ROWS
(*2 min rest )
3. 3 ROUNDS (CARDIO): (7 min)
10/arm ONE ARM DB ROW @ HEAVY
25M FARMERS CARRY
*rest as needed
RECOVERY: 30 min walk, 8+ hrs sleep, eat well
THE COUNTDOWN
Squatober, 8th. #31days
1. BACK SQUAT (2 min REST between sets)
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 87%
1 rep @ 92%
2. "Super Set" (alternate movements) (2 min rest between sets) (Approximately 15 min)
BENCH PRESS (same reps as Back Squat)
5 ONE ARM HEAVY DB ROWS
3. CARDIO (approximately 7 min)
100 Close Grip Bench Press @ 33% 1RM
*GOAL: Gets reps in the fewest sets possible*
RECOVER: Walk 30 min, Sleep 8+ Hours
Squatober 7th, #31days
ALL MOVEMENTS Rounds have 5-2-1-2 TEMPO
*5 seconds down, 2 sec pause at bottom, 1 second up, 2 second reset at the top
E 2:45 MOM x 13
1. TEMPO BACK SQUAT: 4 x 4 @ 60% (REST until clock beeps)
*transtion straight to front squat after round 4)
2. TEMPO FRONT SQUAT: 3 x 4 @ 45% Backsquat 1 RM (REST until clock beeps)
*transition straight to split squat after round 3
3.TEMPO BULGARIAN SPLIT SQUATS: 3 x 5/leg @ challenging weight (REST until clock beeps)
*transition to RDL after round 3
4. TEMPO BB RDL: 3 x 5 (REST until clock beeps)
Squatober 6th
#31days
Did bad gym math and overloaded the first couple sets of deadlift. Yet another reason to lift with your shoes off.
1. BACK SQUAT 5 x 5 @ 75% (rest between sets so you can maintain percentage)
2. BENCH PRESS 5 x 5 @ 75% (rest between sets so you can maintain percentage)
3. DEADLIFT 5 x 5 @ 75% rest between sets so you can maintain percentage)
*NO bouncing. Pull every rep from a full stop
FINISHER (If time allows): Mix & Match at your discretion
125 reps Triceps
(Ideas: Skull Crushers, Overhead Tricep Extensions, Ring/Horn Dips, Box Dips, Heavy banded push downs x 2)
125 reps Biceps
(DB/BB Curls, Chin Ups, Lying BIcep Curls, Reverse curls, Hammer curls, heavy banded curls x 2)
Active Recovery
Squatober 4th
#31days
BATTLE 1: AMRAP (15 min)
200 meters Run AFAP
1 min: Max Pull Ups
1 min: Max Push Ups
1 min: Max Sit Ups
*3 min rest
BATTLE 2: AMRAP (15 min)
20 Supine MB Chest Press
15 Shallow Tricep Dips
10 Toes Above Hips (⇩Candle sticks)(⇧T2B)
5 Inch Worms
SQUATOBER 3rd #31days
1. 5 ROUNDS:
3 BACK SQUAT @ 80% 1RM
30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand
*1.5-2 min rest between sets
2. 5 ROUNDS:
5 BB BENT OVER ROWS
30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand
*rest as needed between sets
3. 5 ROUNDS:
5/arm HEAVY alternating DB CURLS
30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand
*rest as needed between sets to maintain HEAVY
RECOVER @ HOME:
3O min walk
8-9 hour sleep
Steak & potatoes ;-)
Go to Mobility Flow tomorrow morning @ 9:15
Day 2 of Squatober 🎃
1. BACK SQUAT "ride the see saw"
10 reps @50% 1RM
5 reps @ 65$ 1RM
10 reps @ 55% 1RM
5 reps @ 70% 1RM
10 reps @ 60% 1RM
2. 5 ROUNDS:
8 Bench Press @ 67% 1RM
15 reps DB Rear Laterals
3. SKULL CRUSHERS 5 x 15
*90 sec rest between sets
4. CARDIO: RKBS 10 x 10 *1 min
RECOVERY @ HOME:
30 min walk
8-9 hour sleep.
Eat well.
#31days
#31days
Just started SQUATOBER!!
1. E2MOM x 5 (10 min)
BACK SQUAT: 4, 6, 8, 6, 4 reps @ 67% of 1RM
2. E2MOM x 4 (8 min)
DEADLIFT 4 x 4 reps @ 70% of 1RM
3. 4 ROUNDS:
2-4 SLOW STRICT CHIN-UP's
5 DB RDL's
4. SINGLE ARM DB ROWS 4 x 5/arm
*90 sec. rest between sets
5. 4 ROUNDS CARDIO:
15 reps BB BIcep Curls
15 DB Shrugs
*90 sec. rest between sets
RECOVERY @ HOME:
30 min walk sometime today
steak & eggs ;-)
8-9 hours of sleep
