Squatober 13th, 31days
I opted for the 30 reps
“At Your Discretion”
Choose **ONE** option for reps
Back Squat for load:
#1: 30 reps @ 70% or
#2: 26 reps @ 75% or
#3: 21 reps @ 80% or
#4: 15 reps @ 85% or
#5: 10 reps @ 90%
5 x 2-6 Strict Chin Ups (⇧add weight)
*FULL range of motion, choose most challenging progression, rest between sets- try to maintain same reps as set #1.
50 BB Bicep Curls
*row 100- 200 M every time you need to break
FINISHER: Max abs of choice
RECOVERY: Eat Protein & Veggies, 30 min. walk, 8+ hrs sleep
Pelican6
npub1lp…cpz73
2025-10-13 17:53:48 UTC
Author Public Key
npub1lpltndv0ep5wj25yn05tysmlyue76emx004d6cmk7yz06e0jap3qxcpz73Seen on
wss://nos.lolPublished at
2025-10-13 17:53:48 UTCEvent JSON
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"content": "Squatober 13th, 31days\n\nI opted for the 30 reps\n\n“At Your Discretion”\n\nChoose **ONE** option for reps\n\nBack Squat for load:\n #1: 30 reps @ 70% or\n #2: 26 reps @ 75% or\n #3: 21 reps @ 80% or\n #4: 15 reps @ 85% or\n #5: 10 reps @ 90%\n\n5 x 2-6 Strict Chin Ups (⇧add weight)\n *FULL range of motion, choose most challenging progression, rest between sets- try to maintain same reps as set #1.\n\n50 BB Bicep Curls\n *row 100- 200 M every time you need to break\n\t \nFINISHER: Max abs of choice\n\t \nRECOVERY: Eat Protein \u0026 Veggies, 30 min. walk, 8+ hrs sleep\n",
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