6/9/25 - 531 FB16 C1W1D3 Squat Widowmaker

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---superset---
Squat widowmaker
220 x 20
I was dreading today's squats. I haven't done a widowmaker set in at least 2 months and I certainly wasn't ready to do them first thing in the morning after waking up. Once I got going, it was difficult but not horrible. I noticed that I was able to maintain better form than usual on my later reps. All of the low rep work from earlier in the week payed off!
Fatbar Press 
105 5x5
Most of these sets were done between my warmup sets of squats. I didnt warm up for the presses, I just went straight into it to save time. With this weight it was easy but im probably not going to get away with that once it gets heavier. I left the bar out in the sun so it was scalding hot. Easy work.
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Rows
185 x 4+100lb 
135 x 12,10,8
45 x 15
My left bicep was really sore. I struggled to get 4 reps with 185 and just hit a single right after. I lowered the weight but wasn't satisfied with the reps. Once I got below 10, I reloaded to the bar because I was having such a difficult time. The set of 15 was surprisingly difficult by the last rep. I must be fatigued from the 10 sets of chins.

Acrobatic practice 10:00
I had very low power, but I still had productive work on my cartwheel rotation. Focus was on syncing my kicking leg and torso. 

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