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Tuesday 210615 Back Squat 5×5 for volume

We’re looking at some HOT weather over the next few days (and with more frequency as we get into summer)! Today we go with some heavy back squats, You’ll have plenty of time to rest, chat, and get that heart rate back down, but that won’t ALWAYS be the case on these hot days. You may have to adjust your intensity. Moving at an intentionally slower pace or moving at an intentionally slower pace AND cutting some volume are both ways to dial back the intensity. Today, the heat will let you get nice and warmed up quickly so that all you need to do is hit the intended stimulus!

Bob and Stephanie tackle the BIG sets of jump rope

Workout of the Day:
Back Squat
5-5-5-5-5 (all sets around 80-85% 1RM)
Post number of sets at heaviest load
Use these dates to help plan your plan: May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets).
Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a few a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilty (if you don’t have enough weight on the bar and you know it! ?

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