File :-(, x, )
sasuke
Today's session and previous session i squatted 185lbs.
Set duration excesively long. In the 45-60 seconds range. Recommended range 30 seconds.

Considering two options:
1. Focus on having correct tempo. Decrease weight if necesarry.
2. Keep adding weight.

Sending request for assistance.
Waiting for user input.
>> Anonymous
pic related it's my foot
>> Anonymous
time to deload, do 20 rep squats, start with something like 135 and work your way up.

plan is basically this:
squat 3 times a week, squat 1 set of 20 reps, use barbell pullovers to stretch (just use the bar) before hand.

each time add 5lbs.
do pullups, dips and incline situps to failure after ur done squatting.

trust me- its worth sacrificing a few weeks for breaking a plateu.
week 1 135, 140, 145,
week 2 150, 155, 160
week 3 165, 170, 180
week 4 185, 190, 195 (your max 5 reps here will be round 225)

you dont need any exta work. curls are fine tho.
>> sasuke
>>303469
are you legit? i never seen a deload made with 20 reps.
>> Anonymous
Why in the world would you get that tatted on your foot? Jesus.
>> sasuke
>>303556
that's not me.
>> Anonymous
>>303427

wat