Shadowing Practice: How I’m Training to Squat 600lbs - Learn English Speaking with Video

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We're heading into legs now.

So to start off today's leg day and to start off the week, I've been now starting my training week on Sunday.

So rather than training forever, my whole, pretty much for as long as I can remember, I've always trained Monday through Saturday and they take it Sunday as a rest day.

Now I'm like, why don't we train Sunday through Friday and take Saturday as a rest day?

Because Sundays don't have anything going on anyways.

I might as well work out.

Whereas if I ever have anything going on, it's on Saturday.

So anyways, we're doing that now.

We're starting the week on a Sunday.

Really nothing revolutionary area

or groundbreaking it's just to me it's kind of different it's kind of nice

because usually mondays you know you get the monday i was

gonna say the monday skiers i guess those are a thing you get stressed out about the week

and usually have to do legs on a monday

and i usually have a bunch of work it's usually my

busiest day it's kind of nice to start on a sunday

when i don't have you know much else going on

so we can blast legs and just have a good sunday

so it's about two o'clock we're getting the leg day started

we're gonna start off with how we've been starting each leg day with a jump variation

so i've been starting this one off with a seated vertical jump

so i just it's got a bench

or like a little box set up where it's at like kind of hip height

and i'm just gonna stomp the ground

and try to jump as high as possible holding my hands i got the ovr jump sensors

that i use to measure my height

so last week i hit 29.9 was my highest jump

so the goal is to break 30 today um they're pretty cool

so i just did five warm-up jumps

so i just kind of progressively built it up now i'm

gonna go at least 15 max effort where you know i'll

do a rep take about a 10 15 second rest do another rep

and i'll do 15 of those usually takes me about five to seven minutes i might do more

if i feel good

but starting your lift with a jump especially in your leg days man great way to warm up

and obviously get your power work in and

when i go in these squats after i'm gonna feel primed

and ready to go

because today we got a very ambitious weight we want to work up to for a heavy set of four

but let's get these jumps in

27 7 all right good one to start off on oh we're hitting 30 today i'm calling it we're hitting 30

There we go 30.2 30.2 let's go

Alright guys so hit 20 reps of jumps today

I actually I hit 30.3 is my highest jump today I hit three reps over 30

uh which I'm stoked with cool to be hitting that from a seated position so

um one of the events for the apex is a approach vertical jump

so obviously you get to build up into it which I'm doing

that I didn't do them last week

but I'm gonna start doing them on my max velocity day

so on Tuesday I'm gonna do those after I sprint and really work on my approach because

obviously there's a skill behind like the approach like one two bang bang stepping into it so um

but i also want to do vertical jumps you know touch

it a couple of times throughout the week to just kind of work on

that producing power and i love seated jumps going from

that bang see a position it's so fun to do

so highly recommend

if you're adding one add jumps to your routine a seated

jump you can do it where you have a box

and you jump onto a box as a way to kind of absorb the landing

so you can kind of accumulate your body to that

but kind of once you get used to it do them in place

and obviously I have the OVR sensors which are sick

because I can get instant feedback and see how high I jump and it motivates me.

I'm like 29.8 I want to hit 30.

Bang and then we hit 30.

So it's a fun thing to have

but jumping obviously you know how much I love jumping

and I've done my whole life

so having a routine definitely a great way to build power

which can help with your strength work and warm you up and it's just freaking sick to jump.

It's freaking sick to jump high.

So now we're in the squats.

The goal today, we hit 535 for four last week.

Man, I almost couldn't hold up number four.

Four, that's four, right?

Uno, dos, tres, cuatro.

Bet you know I was bilingual.

Quick story, my mom's a Spanish teacher, and I don't know any Spanish.

So did I fail her as a son?

I don't know.

But I do know how to count to 30 in Spanish, though.

So maybe I can say I'm bilingual. Who knows?

But anyways, we got four reps today on squat.

545s are cool.

545 that's 545 and a 25 each side

that used to be a wonder at max i've hit it

i've hit 550 for three i hit this for three about three weeks ago

and it felt really good it felt really good

so i'm like i think i can hit for four day

and what i'm doing for my squat progression this is week

two of this block leading into the apex miami i'm doing a top set of four

and then three by six back off i'm actually doing this with my squat bitch

and the lift and this is week two of it

so i'm trying to I had 5 to 10 pounds from last week.

But I'm like, I was going to have 5 pounds, but I'm like, 540?

Why not just do 545?

Let's throw a 25 on that sucker.

And so that's the goal today.

We're trying to get up to 545, and then I'm going to try to do my back-offs at 505 because I did 500 last week.

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So, feeling pretty good.

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I did did lift two days ago.

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My low back's a tiny, tiny bit sore.

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But you know what?

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That's all mine said.

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My quads feel good.

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I feel ready to hammer some weight.

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So let's hammer some damn weight.

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So guys, one of my favorite things when I squat is to...

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I love this gym because it's a great gym anyways, but the squat rack's in the corner.

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So like, you got all the space over there.

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I don't know if you can see, it's probably a little blurry, but I'm in the corner of the gym right now.

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Sitting down, dark spot.

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So in between sets, I just stare at the ground and get juiced up.

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Get juiced up.

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I love that for squats.

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I don't know about you guys, but there's nothing better.

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Like, look, you know, I'm not trying to be like, oh, I'm going to war, baby.

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I'm going to war.

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I'm lifting weights.

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But it's kind of fun to put yourself in that mindset because what else do you get to do it?

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Like, you know, people make fun of people who get passionate about something and excited.

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It's fun, fellas.

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Passionate your life.

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Passion max your life.

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You got to do a heavy set of squats or deads.

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Who cares how much weight's on there?

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If it's heavy for you, get smashed up, get psyched up, get the tunes going.

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That's what makes lifting fun, man.

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Like, at the end of the day, we all kind of work for ourselves.

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So corner max, get in the corner, get a little box, and then lift your squat.

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So we're warming up.

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We got four wheels on.

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we'll go one plate two plate three plate four plate five

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plate you know probably just try to get at it

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because i try to not over warm up

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because a lot of it's like saving my arousal for

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that top set because you know if i do too heavy of a warm-up set

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and i gotta use some of my arousal messes me up

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so i try to keep i try to keep it just as feel

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that sets top set today 545 five five wheels

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and a quarter um shooting for four shooting for four give me a tough set let's That's a good trip.

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Oh.

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Not even stuff.

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Oh.

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Oh.

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Oh.

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Come on.

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Oh.

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Oh.

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Come on.

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Come on.

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Push.

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Push.

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Push.

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Push.

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Oh.

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Oh.

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Oh.

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Oh.

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Oh, baby.

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Let's freaking go.

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Ooh.

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All right.

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Fired up.

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Full PR right there.

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Let's go.

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Oh, baby.

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I'm going to be honest.

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My low back is still pretty cooked from deadlifting.

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And as I was doing the warm-up sets, it started getting more, like, not tight, but, like, I could feel the soreness more and more.

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It always kind of getting, like, in my head before that set.

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But I was like, you know, just rip it.

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Worst case, you fail.

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At least you try.

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So I did that first rep and I was like, oh, I'm getting four.

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I'm getting four. So four.

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I've never hit that four before.

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So I hit it for three.

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So that's pretty sick.

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545 for four.

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It's this mode.

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So I haven't tested my one-minute max.

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Technically, the heaviest I've ever squatted is 550 for three.

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I've never done a heavier single or double.

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So, I mean, I'm pretty sure like 545 for four, I put in a calculator,

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gives you an estimated max of like 605 um i need to try 585

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because i've never hit six wheels my goal is to hit 600

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but you got to hit 585 before you get 600 um

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so i might have to do that

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but what i'm kind of doing you know i do random wonder at maxes

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when i feel good i never really peak for one max

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i like doing them on days i feel really good

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but kind of what i'm doing this block is these eight weeks is weeks one and two

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which this is week two i'm doing a heavy top set of four three by six back off weeks three

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and four heavy tops at a three three by five back up weeks five

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and six heavy top set of two three by four back offs

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and then week seven eight heavy single three by three back off

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and then week eight would probably just be a heavy single

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so i guess that's the goal is i'm gonna wait for six more weeks to max out um

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or if it's like in those last four weeks

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if i feel really good one day that might right back

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but technically that's funny um it's kind of like the heaviest i've ever done i've done it for four

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so i do want to hit six wheels though i just get

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so psyched out on squats when i go for one rep max i don't know why man it's like

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man i love it i love squatting i love sitting in a quarter

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and squatting so anyways we hit

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that top set i'm fired up now we're gonna drop it 40 pounds to 505

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and we're gonna get three by six back off

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or that's that's the plan it can be hard heavy sets

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oh we're just getting started baby just getting started all right

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guys we got our back offsets dropped at 40 to 505

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and the goal here's a three by six

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so these can be heavy these are hard this five pounds from last week last week into 500

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so top sets i'm trying to add 10 pounds a week at least five five to ten

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and back off so usually five it's probably doing the same rep scheme week two weeks

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so that's what i do i keep the same rep scheme for two weeks

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so top set of four three by six back off

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and i just try to add five i like doing two weeks at a time i used to do three

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but then i would kind of run out and i

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end up plateauing 32 they're gonna go down the reps

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and i go down reps i see that for six of a week

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so let's rip it baby we got the two things going

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today man i'll tell you what we got a little what

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we got in the earbuds we got a little uh wasteland

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and the goal here is a three by six

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so these are gonna be heavy these are gonna be hard

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this five pounds from last week last week into 500 so top sets i'm trying to add 10 pounds a week

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at least five five to ten then back off sushi five

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it's probably doing the same rep scheme week two weeks

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so that's what i do i keep the same rep scheme for two weeks

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so tops at a four three by six back off

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and i just try to add five i like doing two weeks at a time i used to three

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but then i would kind of run out and i'd end up plateauing

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so i need two then i go down the reps then i go down right

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so i see that for six eight weeks

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so let's rip it baby we got the tunes going today

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man i'll tell you what we got a little what we got in the earbuds we got a little uh Wasteland?

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We're not big time.

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No, no, no, he's good.

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Oh, give me that sixer.

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Oh Yeah

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Oh Guys

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so squats finish

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heavy set of four at 545 freaking moved on the three

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by six at a uh 505 my i want to use

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my quads feel great yesterday was rest day i did absolutely nothing i went to red sox team actually

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and they went on a walk-off it was really fun game

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down 2-0 in the ninth bases loaded it was like a freaking guy ground up to first

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but it was like a force out at home

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but the catcher didn't have his foot on the plate

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so they went on a walk-off

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so fun game anyways besides the point i did nothing

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and it was nice just to you know i got 10

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000 steps i did three sets of toes to bar for abs

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but otherwise i just laid around and rested

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and i think obviously i we we know important rest days are for like performance

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and like taking advantage of them so you know i love training

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and i i train six days a week i do double days for those days

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so it is nice to make sure i have one legit rest day

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and it's it's almost more for a mental obviously from a

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physical standpoint like yes i need my body to rest

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and that's why i feel so good especially

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because i did lift it i did lift on friday

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and i squat on sunday so it's a quick turnaround so I need that rest in between, but also a mental standpoint, just like, you know, I have it one day where it's like, you know, I'm not like, I love being obsessed with lifting,

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I love lifting weights, and I was still thinking about it pretty much all day, but when I'm not in the gym, it's just a good like mental release,

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so, I feel really good from my rest of my legs feel fresh as hell.

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So and the jump showed and I kind of know if those jumps all felt good, I'm like alright, it's gonna be a good squat day.

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And although my low back's a tiny bit sore, I feel good.

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So I'm making one modification with today's lift.

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I've been doing stiff leg and deadlifts.

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So stiff leg and deadlifts, I just come all the way to the ground, dead stop on the ground, then come up.

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Whereas an RDL, I come to that mid shin height.

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I'm gonna go already else instead just because my low back is

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so sore this stiff like it puts a little more emphasis

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on my lower back having to come all work my bottom position all the way to ground

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so rather than

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that I'm just gonna load the hamstrings heavier obviously I prefer

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already else I was doing stiff like a deadlifts just to

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kind of change it up you know a harder variation for me

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but because my low back's sore I'm just gonna do some heavy RDLs

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and you know come to that mid shin height

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but I get asked a lot

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and I used to be confused I was like what's this

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include a stiff like an RDL it really is like a

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stiff-legged you're again it's in the name you're kind of a little more stiff it's a little more hamstring

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and you're coming all the way to the ground pausing for

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a second then coming up where there's an rdl you bend the knees a tiny bit more

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and you're coming to that mid shin height so

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they're basic it's it's like doing this you know it's just a different variation of it and um

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so i'll go through blocks where i'll go stiff-legged for a

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couple weeks for the most part i usually go rdls that's like my usual go-to

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but i want to do stiff-legged but again low back's a little sore so

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We'll go RDLs

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and RDLs I can go a lot heavier like stiff looking at them like 465 for sets of 6

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RDLs I should go to do like

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500 plus for sets of 6 to 8 so yeah warming up and we'll get into it

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Oh God.

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It's six, it's actually heavier than I expected on the first set.

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But I'm going to aim for a three by six, or five to seven essentially.

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God, I love some heavy RDLs, baby.

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I love some freaking heavy RDLs.

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and it's one of those moves man like once you like

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kind of get the form down you should be surprised how like heavy you can load it

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and also i always recommend straps when i was in college i was anti-straps

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and bro i would be already yelling like 100 pounds less than what i should have been doing

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because i was like oh i can't wear straps it's cheating

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i just have this like i used to be like raw

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lifting like no belt no straps back in college like literally i would wear squat shoes that's it um

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and then one day i was like why am i not

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wearing a belt why am i not using straps i'm just restricting myself

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but i guess it is kind of cool to say i

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hit like uh i did hit 500 for five on squats

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in my parents garage during covid with no with nothing on no okay i close on i mean no belt

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uh just just just my shorts and t-shirt and some grit um but i definitely recommend straps in about Like, definitely helps out a lot,

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especially on Ardielis At least straps, man, because your grip is such a limiting factor on this And you're just holding back your strings and glutes Uh, you can definitely load it way heavier, so Yeah, we'll go, uh,

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set two Set two or three Come on,

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come on, come on, take one Oh, man Oh!

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Oh!

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Oh!

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Oh Come

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on Oh All right guys,

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movement three of this nasty leg day.

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So we squatted, we already yelled, and then I leg press.

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I always do these three, the trifecta, the back-to-back-to-back.

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We do this for like two years now and absolutely love the combo.

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Obviously, it's a lot in one session.

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You know me, I'm a volume maxer.

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I like my heavy compounds.

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But the reason I love leg press, so I've been lifting for almost 14 years now.

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I rarely leg press for about 12 years.

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I used to like be a leg press hater, and then all of a sudden I started doing them like two years ago.

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I'm like this has been the thing that's missing out now.

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I absolutely love leg press and I love doing it Especially after I squat

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and hinge heavy with a barbell

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because it's it's an exercise I can load super heavy I

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get a really good range of motion absolutely blast my quads

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and another thing I really like is like I literally just lay back

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and I just close my eyes

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and I think about pushing as hard as humanly possible

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So like I get a really good mind muscle connection I get a really good, you know stimulus in my legs

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because all I'm thinking about is just like all I'm focused

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on just pushing as hard as possible pushing my quads

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and like so what i've been doing on this i've been doing more of a narrow stance

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so kind of lower on the pad

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or kind of lower on the foot plate

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and just going a little more narrow than like my squat width i like this a lot

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because it just hits my quads more

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and again i already squatted i already already already out hit kind of my main strength compound lifts

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so i'd like having something like a leg press where i'm like in

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that typically i'll go like that eight to twelve range two hard ass sets

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so i'll go one set balls to wall barely get get

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that last rep and then I rest for however long I need and then that's gonna do it one more time

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and I absolutely love that uh method leg press is like the only exercise

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or there's probably a couple exercises but one of the few exercises

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that I feel like I'm gonna shed a tear in the

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middle of a set it destroys me destroys me in a good way

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but yeah shout out leg press I know it's like a classic lift

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but yeah I used to overlook this movement

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and ever since I added in two years ago I feel like it's drastically helped my squat

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and deadlift and it's helped me get build my quad So, narrow stance leg press, let's freaking rip.

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Let's get the tunes, go home baby.

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Oh, come on.

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Come on.

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Oh my gosh, that destroys me.

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Oh man.

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God, there's such a good movement.

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I can't believe I didn't leg press for those years.

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That, I feel it so much.

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Oh my gosh, I feel so much of my quads.

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there's just the india that narrow stance

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that that's been more of a recent thing usually i've been going more of a wider stance but

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that narrow stance man maybe it's just this leg press too

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like this is like probably the greatest leg press ever created

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the nubia newbie oh i can't top nubia i think it's a 35 degree

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so it's not as steep which i really like it's just

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so smooth oh man all right guys next up we can go back to the hamstrings this machine is

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so freaking nice it's a kneeling single leg hamstring curl i

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absolutely love it i absolutely freaking love it i used one last week

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and just a great contraction my hamstring

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so typically next to me this seat hamstring curls my favorite all time the ham tractor

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but i do that my other leg day

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so i do hamstring curls twice a week i like doing a seated on my second leg day

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and then my first one usually do like a lion hamstring curl

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but i'm not a huge fan of lion hamstring curls i never get a good contraction

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and then i used this last week and i was like holy

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that feels really good

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so we'll world with this another great one would be a ghd i do like good ham raises um

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but i want to change it up and really like this

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so here we'll just go two sets those uh leg presses

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destroyed me man destroyed me in a good way super happy

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that i will say on the rdls i end up only getting 6.65

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my low back was just so cooked

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and i you know just you know couldn't get hit all

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the reps i wanted to that's fine as long as i gave an accident with each

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that keeping that myself so two uh three four Four sets of squats, three hard sets of RDLs, two hard sets of leg press.

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We have two sets of string curls and we'll finish with adductors and calf raises, but yeah, let's get the hammies.

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Oh I

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asked who moved to the day has to the first set we'll go two sets here super set adductors

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and a leg press in a calf raise variation on a leg press

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so just two sets 8 to 12 inch finish strong adductors

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been loving as in I've been doing the last two weeks but I used to never never train my Well, I used to do a lot of Copenhagen planks, but I used to never use this machine.

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And then a couple of weeks ago, I noticed my groin was kind of getting a little tight.

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And I was like, uh-oh.

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And I did adductors one day that just opened me up.

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And ever since then, I've just felt really good.

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And obviously, I like this movement because obviously I'm strengthening my adductors.

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I'm loading it heavy.

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I'm going zero reps of reserve.

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But it's also great because it's almost like a weighted stretch.

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It forces you open.

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It just really opens up your groin.

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And then you can obviously strengthen your adductors.

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So that's kind of a win-win for me.

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I just get off this and I feel good.

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I feel nice and loose.

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So, and obviously your adductor is huge muscle too.

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So it's something that I haven't trained a lot of.

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So definitely want bigger quads.

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So go to movement.

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So go here.

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And then I'm using like one of those linear 45 degrees leg presses to hit my quads, or my calves.

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Oh So Oh

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Oh oh man

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all right guys i love doing calves on a leg press

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i hate seated calf raises i love a seated calf raise variation this one's really nice

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so this one's like a seated leg press

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but it's like a 45 degrees so go here big stretch in the calves

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Alright guys, great leg day complete.

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There's just nothing more to do than a hard freaking lift.

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I love it.

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I freaking love this stuff baby.

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Oh man.

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I love lifting weights.

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I love working out.

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I'm sure you guys do too.

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That's why you're watching these videos.

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But yeah, good leg day today.

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Heavy squats, heavy arduos, bunch of leg press.

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You know, leg days should be hard.

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They should be daunting.

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You know, they should require a lot of effort and that's what makes them so rewarding.

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So train your legs heavy.

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Don't skip leg day.

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Don't be a leg day skipper.

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Train them hard, train them often.

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Get some juicy thighs, baby.

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So appreciate you guys watching.

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I'll see you guys in the next one.

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Stack damn days.

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Peace.

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Vocabulary and speaking notes for this lesson

This B1 speaking lesson is built on the video “How I’m Training to Squat 600lbs”. The speaker keeps coming back to these words: leg, heavy, squat, jump, press. This video has 450 sentences and 4600 words to shadow. The speech runs for 26:54. The speaker talks at a natural 171 words per minute, close to everyday conversation. Only 80% of the words are among the 3,000 most common in English, so the vocabulary is demanding.

Key vocabulary in this video

The 15 most advanced words in the video, with pronunciation and meaning:

Word	Pronunciation	Meaning
squat noun	/skwɑt/	A position assumed by bending deeply at the knees while resting on one's feet.
stiff adjective	/stɪf/	Rigid; hard to bend; inflexible.
hamstring noun	/ˈhæmstɹɪŋ/	One of the great tendons situated in each side of the ham, or space back of the knee, and connected with the muscles of the back of the thigh.
quad verb	/kwɑd/	To fill spaces in a line of type with quads. Also quad out.
pound noun	/ˈpaʊ̯nd/	A unit of weight in various measurement systems.
adductor noun	/əˈdʌktəɹ/	A muscle which draws a limb or part of the body toward the middle line of the body, or closes extended parts of the body—opposed to abductor.
calf noun	/kɑːf/	A young cow or bull of any bovid, such as domestic cattle or buffalo.
strap noun	/stɹæp/	A long, narrow, pliable strip of leather, cloth, or the like.
curl noun	/kɜɹl/	A curving piece or lock of hair; a ringlet.
anyways adverb	/ˈɛn.iˌweɪz/	Anyway, anyhow, in any case.
deadlift noun	/ˈdɛdlɪft/	A weight training exercise where one lifts a loaded barbell off the ground from a stabilized bent-over position.
sore adjective	/soɹ/	Causing pain or discomfort; painfully sensitive.
stance noun	/stæns/	The manner, pose, or posture in which one stands.
variation noun	/ˌvɛəɹiˈeɪʃn̩/	The act of varying; a partial change in the form, position, state, or qualities of a thing.
bang noun	/ˈbæŋ/	A sudden percussive noise.

Phrasal verbs you will hear

Word	Pronunciation	Meaning
back off verb		To move backwards away from something.
warm up verb	/ˌwɔː(ɹ)m ˈʌp/	To become warmer.
go down verb		To descend; to move from a higher place to a lower one.
end up verb		To bring to a conclusion.
come up verb		To emerge or become known, especially unexpectedly.
run out verb		To use up or consume all
start off verb		To begin.
walk off verb		To recover from (a minor injury) or digest (a large meal) by walking around.

Sentences worth repeating

Short, complete lines from the video that you can reuse in everyday conversation:

We're heading into legs now.
Man, I almost couldn't hold up number four.
My low back's a tiny, tiny bit sore.
Who cares how much weight's on there?
I'm going to be honest.

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Present perfect continuous have/has been + -ing — an action that started earlier and is still going on	we've been starting · i've been starting · I've been doing
“Used to” used to + verb — a past habit or state that is no longer true	used to be · used to do · used to three
Present perfect have/has + past participle — a past action that still matters now	I've been · I've always trained · I've done
Relative clauses who / which + clause — extra information about a person or thing	sensors which are · people who get

Pronunciation to watch

The speaker uses 159 contractions and reduced forms, such as I'm, gonna, I've. Say them the short way, as you hear them.

The “th” sounds: strengthen /ˈstɹɛŋ(k)θən/, thigh /θaɪ/, width /ˈwɪtθ/, ninth /naɪnθ/
The “sh” and “zh” sounds: variation /ˌvɛəɹiˈeɪʃn̩/, shin /ʃɪn/, contraction /kənˈtɹækʃ(ə)n/, gosh /ɡɑːʃ/, passionate /ˈpæʃənɪt/
Long words — get the stress right: technically /ˈtɛk.nɪˌkəl.i/, accumulate /əˈkjuːmjʊˌleɪt/, progressively /pɹəˈɡɹɛsɪvli/, calculator /kæl.kjə.leɪ.tɚ/, modification /ˌmɑdɪfɪˈkeɪʃən/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like squat, stiff, hamstring.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: How I’m Training to Squat 600lbs - Learn English Speaking with Video

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Vocabulary and speaking notes for this lesson

Key vocabulary in this video

Phrasal verbs you will hear

Sentences worth repeating

Grammar in this video

Pronunciation to watch

How to practise with this video

What is the Shadowing Technique?