Chains! SSB Squat 275x5@8 plus 40 lb chains.
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SSB Squat. All sets plus 40# chains. Bar x 10, 155x5, 205x5, 225x5, 245x5, 265x5, 275x5@8, 245x5.
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Slingshot Bench press. Bar x 10, 95x5, 135x5, 185x5, add slingshot 225x5, 255x5, 275x5, 285x5@7.5, 255x5.
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SSB Squat with chains. Slingshot (reactive) Bench Press. Incline DB Bench Press. Bike.
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More new things! First time using chains. First time with a Slingshot.
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Chains are interesting. Only 40# and only so much deloaded (I swore the gym had extenders). Still, on the heavier sets I could feel the resistance change. I like this. These squat variations are a lot of fun, and may be just what I need to push me.
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Slingshot was weird. It’s a different setup, different elbow path, and bar path - all due to the elastic. It didn’t take much off the bottom, but some. Mostly noticed how the elastic would move me in a different way, so I kept it light. This is about getting used to new things.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #wendler531 #531 #powerlifting #squat #squats #benchpress #oldmanstrength
The opportunity to learn and grow is influenced by those surrounding you. Choose wisely.
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I spent 3 days with @aqil_qadir & @tiffanyj901 of @citizenssafety to become certified as an instructor for the new NRA CCW course. (a 4th day with @rehnkarl to recert NRA Basic since I last took it > 2 years ago).
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I was surprised at how good NRA CCW is: it's thought out, comprehensive, and provides a lot including a new and refreshing approach to course structure. I was skeptical it'd be of much use, but I believe it will be quite useful (Karl and I are working through it now). Is it perfect? Of course not. Set aside your NRA-hate and look at it purely as an educator; you'll find it's pretty good. Most happy the standard to earn instructor certification is tougher than other certs - people will fail to earn it. Not being a “gimme” adds some meaning and legitimacy to those with this certification.
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I was thinking of withdrawing from the class: 4 LONG days was tough to justify for what appeared like a meh class. I realized why I wanted the class: Aqil & Tiffany – if this class was taught by anyone else, I would have withdrawn. I was attending mainly because I wanted to learn from them. I've known of them for a long time, but only this year met, trained, & hung out with them; it feels like we've been friends for ages. They are true students, seeking first to learn, to always improve - it shows. Their knowledge, demeanor, preparation, thoughtfulness showed in all they did. They brought new approaches and perspectives, & I know I will be a better instructor because of them.
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An important facet of self-improvement is the people you choose to be around, to allow influence over you. I'm happy I invested my time and money to learn from Aqil & Tiffany. They are solid people, doing good work, and I am blessed to be able to call them friends. If you have opportunity to learn from them, I highly recommend it. Tiff, Aq - thank you.
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#krtraining #citizenssafety #citizenssafetyacademy #rangemaster #gun #guns #nra #2a #instructor #nrainstructor #nraccw #ccw #chl #ltc #rkba
Paused Deadlift 405x5@8
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Paused Deadlift: 135x5, 225x5, 275x5, 315x5, 365x5, 405x5@8, 365x5.
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Spoto Bench Press: bar x 10, 95x5, 135x5, 185x5, 205x5, 225x5, 245x5@8, 215x5.
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Paused deadlift. Spoto bench press. Lat pulldowns. Bike.
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Continuing to experiment with new movements and RPE. Pause deads and Spotos are both new to me. Both are suck and pain in a whole new way. 😂 Good stuff.
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Finding a groove with RPE too. I’ve been working to judge my work on the scale for a few months now, but putting it to work is different but cool. I hope I can make it work for me.
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I’m pretty sure I’m going to lose supportive gear for these supportive movements. Keep the belt, wraps, etc, for main movements, but generally go without on support work. Might make some light exceptions, like the neoprene knee sleeves (they warm, don’t assist). Why? It’s support work, things to make the the weaknesses stronger. Plus it “lightens the load” per week, so there’s still work but too deep a recovery hole to get out of.
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Going to keep this loose experimentation going for a while. I’m collecting good data and having a lot of fun.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #wendler531 #531 #rpe #powerlifting #squat #squats #benchpress #deadlift #oldmanstrength
