Workout: What did you do today?

[Guybrush]

This is certainly a good scheme to progress. It is a bit slow, I can't imagine having to go four reps down, although it depends on the weight added.
But if it works for you, you get stronger and bigger and you feel great, who cares about some minor details.
Also I wouldn't obsess over butt wink, although it depends.
Here's a deep dive into the butt:

I typically add 10 kgs. It is a bit slow and going back to 8 typically isn't much of a challenge, even with the added kgs. For that reason, I've jumped ahead a bit in the past if 4 x 8 felt way too easy.

This time, at 70 kgs, I'm just adding a rep at a time because every squat sesh has felt tough. 4 x 11 is up on Friday. I could skip to 4 x 12 and am considering it, but judging by my soreness last time, I think I'll just keep going nice and slow.

Do you guys do warmup sets before hitting your target weight on squats?

[grindy]

I typically add 10 kgs. It is a bit slow and going back to 8 typically isn't much of a challenge, even with the added kgs. For that reason, I've jumped ahead a bit in the past if 4 x 8 felt way too easy.

This time, at 70 kgs, I'm just adding a rep at a time because every squat sesh has felt tough. 4 x 11 is up on Friday. I could skip to 4 x 12 and am considering it, but judging by my soreness last time, I think I'll just keep going nice and slow.

Do you guys do warmup sets before hitting your target weight on squats?

I wouldn't recommend upping the weight that much. I typically use 2,5kg and it is the usually recommended jump.
And yeah, I warm up for all big lifts. Starting with the bar and adding weight while decreasing reps until I'm at my working weight. Very important to not get injured.

[jimmy jazz]

Yeh same here. Low weight then work my way up.

[Guybrush]

I wouldn't recommend upping the weight that much. I typically use 2,5kg and it is the usually recommended jump.
And yeah, I warm up for all big lifts. Starting with the bar and adding weight while decreasing reps until I'm at my working weight. Very important to not get injured.

The reason I've done 10 is I think the smallest plates in that gym are 5kgs. I'll see if I can find something smaller when the time comes to up it, though. By that time, I might be doing my squats elsewhere anyways as there's a gym right next door to my where my wife works that I'm considering joining.

About warmup, I do it, but not that much. Last time I think I did like 10 reps of 50kgs to before doing my target of 70. It's probably not nearly enough 😅

[jimmy jazz]

Shoulders and calves for me today.

My favourite shoulder exercise is between lateral side raises and rear delt flies.

Both are excellent imo.

[DJChameleon]

hey bro check it out! I walked downstairs to check the mail and the shirt came right after that post!
Already started the push-ups, doing a set every time I get off my chair for more tea or go to the bathroom lol

yep that's the one, nice material on that shirt. I'm currently wearing mines today.

I was supposed to do chest yesterday but I wasn't feeling up to it so I just did a longer cardio session. 30 mins.

My car is in the shop so I didn't get to go to the gym. I was supposed to be working on back exercises today with my trainer. I will probably do some stuff at home to do something at least.

[grindy]

The reason I've done 10 is I think the smallest plates in that gym are 5kgs. I'll see if I can find something smaller when the time comes to up it, though. By that time, I might be doing my squats elsewhere anyways as there's a gym right next door to my where my wife works that I'm considering joining.

About warmup, I do it, but not that much. Last time I think I did like 10 reps of 50kgs to before doing my target of 70. It's probably not nearly enough 😅

If you only have those big plates, your progression scheme seems quite reasonable to me.

And yeah, definitely warm up more. Start with the bar or bodyweight and do 10 or 20 reps then go up in weight in 10-20kg increments. I used to not warm up at all and it really led to worse workouts and more injuries. You should warm up that way for all big compund exercises. For smaller isolations, especially done after compounds, it's not necessary, although it can be beneficial if you have an injury or something feels weird.

[Guybrush]

Thanks, @grindy ! Taking it to heart ❤️

How are you guys with exercise when you're a little sick? I got a cold, might be the flu, but it ain't too bad. I really wanna get my squats in today.

[grindy]

Thanks, @grindy ! Taking it to heart ❤️

How are you guys with exercise when you're a little sick? I got a cold, might be the flu, but it ain't too bad. I really wanna get my squats in today.

I'm always a bit unsure how to deal with sickness. Definitely no training if really sick. If it's just starting or subsiding I wouldn't go really hard but a good effort workout probably won't hurt.

[Guybrush]

I'm always a bit unsure how to deal with sickness. Definitely no training if really sick. If it's just starting or subsiding I wouldn't go really hard but a good effort workout probably won't hurt.

Just did my 4 x 11 x 70 Kgs. I could feel I was a little outta shape, but persevered 😅 I upped rest time to about 3 minutes and took some short breaks in between sets if I got dizzy.

It was my hardest squat sesh yet. I'm sure being sick has a lot to do with it. Still, I'm satisfied.

Gonna see if I can get some more done before I head home.

[grindy]

Damn, dude. If you weren't some guy all the way in Norway who's older than me and also if I didn't hate the idea of having children, I'd be proud to call you my son.

[jimmy jazz]

The only times I've skipped workouts is when I've been unwell.

If it's a cold then I'll still train.

If it's flu, depends how bad. But I try to do something regardless.

When I had Covid I had to stop entirely. Was about two weeks I think.

If I am really depressed it can be hard. What I do is break it down into little tasks. So I think if I just put my clothes on and don't feel up to it I can just stop. Then I go to the shed. Then I may as well do one set. Then I may as well do another. Then before I know it I've done everything and I feel a lot better for it.

[Guybrush]

Thanks @grindy !

@jimmy jazz that sounds relatable to my workout today. I did dumbbell bench presses and did good all things considered. Went for 3 x 9 with 20 kgs, but had a failure in my last rep in last set and immediately went for a drop set with 15 and 10 kg dumbbells. It was painful. Then I did a superset of toe presses / calf raises with a ledge and the 70kgs on the barbell and 4 x 6 pullups with the resistance band, but I felt horrible afterwards 😅 like a fatigue that wouldn't go away. On a normal day, I would've done more, but I was emptied.

An unpleasant workout all in all and a bit of a slog to get through (despite being relatively short), but I'm happy with the results and that I did it 💪

[grindy]

Also did leg day today. I think I settled on my second squat type movement for the next months: Squats on a wedge (I also wear squat shoes anyway) so I can go really deep and be really upright, going down very, very slowly and staying in the hole, completely ass-to-grass for a few seconds. I need very little weight doing this and it already fucks me up.

[Guybrush]

Also did leg day today. I think I settled on my second squat type movement for the next months: Squats on a wedge (I also wear squat shoes anyway) so I can go really deep and be really upright, going down very, very slowly and staying in the hole, completely ass-to-grass for a few seconds. I need very little weight doing this and it already fucks me up.

I've never heard of/thought of standing on a wedge when doing squats.

If it means I could lower the weight and get a similarly effective or better workout, that's definitely interesting!