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a.pthepinnacle

@a.pthepinnacle

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Posted On: October 10th 2026, 03:45 pm
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#moveaheadpositively

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Squatober Day 16 for Friday Oct 16. A great day to compete with YOURSELF. Spend some quality time getting loose and getting yourself ramped up. I’ve provided some back squat warm-up sets for you to do prior to starting part one. Once you finish the warm-up set, I would take 2 to 3 minutes rest before beginning part one. For part one you will have the bar loaded with 80% and you will see how many SETS of two reps that you can perform in a five minute window of time. The clock starts when you start your descent of the first rep. How much rest in between the SETS is totally up to you. The more rest you take, the less SETS you will complete in five minutes. As long as you have started the set as the five minute time elapse, you can count that set. Once part one is done, IMMEDIATELY start a new two minute rest clock. During this two minute rest, you have time now to change the weight to 85% on the bar and time to document how many sets you performed in part one. The two minute rest is strict and you need to be ready go to start part two as soon as the two minute rest is up. For part two you will now perform SETS of one rep with 85% and see how many sets you can complete in a five minute window of time. At the end, Record how many sets you got for part two and then also Record how many sets you got from the combination of part one and part two. And I must say this because we’ve seen this in the past, when you are not performing a set, the bar is resting in the rack and not on your back. Finish out the cardio session with some close grip bench. Lots of sets with short rest time. This session was designed to be a day to see how hard you can push yourself. Don’t compare how many sets you got to others, just leave with the feeling that you did your absolute best. Just another day of BASIC STRENGTH TRAINING. @penandpaperstrengthapp @sorinex_squatober #squatober #pressurecooker #squats #strong
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