6/8/25 531 FB16 C1W1D2 Squat Spinal Tap

Squat - Spinal Tap (~40:00)

240 x 3, 270 x 3, 305 x 3

255 x 3, 290 x 3, 325 x 3

220 x 3, 255 x 3, 290 x 3

I was intimidated knowing I had to hit so many sets close to my TM on just the second day. I calmed my nerves by reminding myself that it's only triples and that these sets should feel like I'm just practicing the weight. I took just the time I needed between sets and it was just like I told myself.  

The work wasn't super hard,  but it was still heavy. I accidentally leaned forward on my heaviest set. I think doing so much rep work on squats has me accustomed to keeping "looser" form. I dont think this was an actual strength issue. Next time I'll approach the concentric with more focus.  

 I forgot to "lap" my timer to keep record of time,  but I saw the timer a bit before I hit my last set and after I set up for the proceeding work. I think i can do this a LOT faster once my work capacity improves. 

---Superset---

Deadlift 5s PRO

250 x 5, 290 x 5, 325 x 5

The spinal tap squat work had me pre-fatigued so these were hard. I had to focus a LOT on keeping my form solid and not compensating with my lower back. With normal programming 325 would have been repped in the mid-teens.  

fatbar Press FSL (from floor)

105 5x5

This wasn't particularly difficult.  The program called for using either the bench or overhead press.  I chose the press because I figured the frequency would help me progress it even with extremely submaximal loads. Besides that it allows me to utilize superset again to save time. I could have done these from the rack but I feel cool cleaning it from the floor. 

---

Acrobatic Practice 10:00

My lower body was COOKED so I did less time today. I had a slow start, but was somehow able to summon up some power. I didnt feel confident enough to use one arm but I had another huge breakthrough. My rotation and kicking is the best it's been. I practiced a few reps "jumping" my shoulders when my hands make contact with the floor.