Pelican6

Veterans Day, Pelican Public Service Announcement https://blossom.primal.net/b00cd69ecd92265d4f8a0cc7e7f26e3d638cb781f3b70422def2986ad661dcc4.mp4

Squatober 30th! The END And just like that Squatober has come to an end. I finished with a +11.5% PR and ,thanks to eating #Paleo all month, lost 11lbs of body fat. Good riddance. Back Squats IS my Cardio 😁 Thanks to the #31days crew for following along! Next up? Planksgiving of course 🤪

Squatober 29th, #31days Easy day BATTLE: "Trickle Charge" A) 3 × 5 BACK SQUAT @ 55% B) 4 ROUNDS: 10 DB Lateral Raise 10 RKBS 25 M Farmers Carry INTERRUPTOR @ Min 20 TABATA × 2 A) Arch/Hollow Hold (alternate each round) B) High Plank/Low Plank (alternate each round) *After TABATA: finish workout, foam roll or slow row, bike, jog (don't do too much!.... we are slowing down to get ready to PR) RECOVERY: Steak, 30 min walk, High level of Sleep

Squatober 28th, #31days Goooood Mirnin’ STRENGTH 1: Snappy Strong *move weights FAST & SNAPPY 5 ROUNDS: 2 BACK SQUAT @ 70% 3-6 SLOW STRICT CHIN UPS • STRENGTH 2 5 ROUNDS: 3 BENCH PRESS @ 70 % (Be "snappy") 5/arm one arm DB ROWS BATTLE: in time remaining AMRAP; 15 HEAVY OH TRICEP EXTENSIONS 10 RKBS

Squatober 27th! #31days Short on time this am and only could get through the squats and chins. BUT..was able to put up some good numbers 👍🏼 STRENGTH: "The Dress Rehearsal" 10 Total Sets: SKIT 1: #1: 5 reps @ 60% #2: 4 reps @ 70% #3: 3 reps @ 80% #4:2 reps @ 85% #5:1 rep @ 90%** SKIT 2: #6: 3 reps @ 82% #7:2 reps @ 88% #8:1 rep @ 93% ** SKIT 3**: #9:2 reps @ 90% #10:1 rep @95% BATTLE: in time remaining A) 5 × 5 BENCH PRESS @ 70% *rest as needed between sets B) 4 x 3-6 SLOW STRICT CHIN UPs *chest to bar-full range of motion C) AMRAP (if time) 10 PUSH UPS 10 BICEP CURLS RECOVERY: 30+ min walk, SLEEP DEEP

Squatober 25th! #31days 3 hour walk along a river walk Squatobers got me feeling like….

Squatober 24th, #31days Another week done! BATTLE: Cool Down the Biscuits A) 5 ROUNDS: 5 BACK SQUATS @ 65% 25 M FARMER'S CARRY @30-40% Bodyweight/hand) *rest as needed between sets B) 4 ROUNDS: 5 BB RDLS 10/leg WALKING Bodyweight LUNGE *rest as needed between sets C) EMOM (in time remaining) 10 RKBS RECOVERY: Protein, Walk 30 min, Heavy Sleep

Squatober 23rd! #31days More fun BATTLE: Pressure Cooking (again) (35+) "Check yourself, cause we are about to stare adversity right in the face"- Sorinex A) Warm up BACK SQUAT to 80% doing sets of 3 BACK SQUAT @ 80% Perform as many sets of 2 REPS as possible in 10 MIN B) Warm up BENCH to 80% doing sets of 3 BENCH PRESS @ 80% Perform as many sets of 2 REPS as possible in 10 MIN C)* IF TIME REMAINING: * AMRAP: 5 BB BENT OVER ROWS 15 SKULL CRUSHERS 15 DB REAR LATERALS RECOVERY: EAT! Food is fuel, Heavy Sleep, Walk 30+ min

Squatober 22nd, #31days Managed both A& B. Old school bicep curls. Not really my thing …but maybe it should be 😏 BATTLE: Hard Hat & Work Boots (35 min) 7 ROUNDS: 3 BACK SQUAT @ 70% 3 DB BULGARIAN SPLIT SQUAT @ light to mod weight *rest as needed between sets BATTLE: Cont'd YOU DECIDE: Choose A or B to complete. If time, begin the other. A) 5 × 3 DEADLIFT @ 70% B) 4 ROUNDS (If time remaining): 5 DB RDLs 10/arm DB Concentration Curls 20 Lying DB Flys RECOVERY: Eat, Walk, Sleep

Squatober 21st! #31days This was a fun one. BATTLE: The Pressure Cooker 1. Quick Warm up BACK SQUAT to 75% w/ sets of 3 BACK SQUAT @ 75%. Perform as many sets of 3 REPS as possible in 10 MIN. 2. Quick Warm up BENCH to 75% BENCH PRESS @ 75% Perform as many sets of 3 REPS as possible in 10 MIN 3. AMRAP (In time remaining) 3-6 Slow STRICT CHIN-UPS 20 Banded TRICEP PUSH DOWNS 20 DB SHRUGS 10 PUSH UPS RECOVERY: extra meat, 30 min walk, sleep like a bear

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 nostr:nevent1qvzqqqpxquqzql4rlx4mtt5r8nhjpy7myhk6jmhw5k8ep7w98xjdhmn74eura9w4t279ks

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