I’m curious on the 20 rep squats. How did you warm up/ build up for that?
The wrist wrench will eventually get me to lift an inch dumbbell. Lifelong goal right there
Warm up is almost always front and sideways walking on the treadmill, clamshells and bodyweight squats with a band. Then always a hold with a barbell forcing everything in the back and hips to engage and feel the whole chain from the heel to the knee, the knee to the hip, and the hips into the back while you really engage the bar by pulling into the upper back. From there it's good for reps to start.
If you're wasting motion, the form feels off, whatever, then you wont hit a high rep day the way you want. You gotta feel that shit out and know the form before you hit the lift. Form feels good, you hit the hole and come back up without an hiccups then stack some weight or bump the reps
I've always loved 20 rep squats. It used to be a real challenge to do 225x20 but I knew Platz loved 20-30 rep squats so I always set out to do it. Now its good for a fun day of volume or like now I'm trying to max out work capacity before going back into a strength specific 1rm training cycle.
And honestly man working that squat form for reps really makes my hips, LB and knees feel great. Plus mental toughness and cardio health. If someone thinks 20 rep squats are more cardio than strength training or more strength training then cardio you dont know what you're getting into!!
Treadmill. Scap retract and depression, underhand pull down warm up
Neck extensions
5# x30
10# 2x30
Bent row
95 3x12
Rack pull, DOH
225 2x8
275x8
315x8
365x8
Thick db clean and press
Handles are fucked, about a 3.5" handle a orange fat grips
70x2 each arm
80x2 each arm - 3 sets
Attempted the 105 but it didn't feel right