Anderson squats (front #squats started from the pins) are difficult. Mostly the first rep. Have to shufflr myself into the right position to go.
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Dumbbell Front Rack Squats 
Tips and advice for performing Dumbbell Front Rack Squats to maximize muscle engagement, improve form, and reduce injury risk.
In #Greece, state #repression has been targeting the #anarchist and libertarian movements through widespread #evictions of #squats and increased restrictions on #public spaces like squares and #university campuses for hosting activities and assemblies.
https://freedomnews.org.uk/2025/05/15/thessaloniki-ovradera-social-centre-update-and-appeal/
Freedom News · Thessaloniki: Ovradera social centre update and appeal - Freedom NewsShielding the space with security rolling shutters will help keep it a safe and functional hub for resistance, solidarity, and self-organisation ~ Giannis Voliatis ~ The Ovradera social centre in the city of Thessaloniki, Greece was created around 4 years ago. It is the home of various anarchist, libertarian and feminist political groups and individuals.
#foundations class, focus on #squats today:
The #workout: EMOM 20'
* 6 Box Squats. Started with 60kg on the bar, increased to 75 over 4 rounds
* 6/6 Weighted Bulgarian Split Squats. Two rounds with 16kg, 2 with 20kg kb
* 6/6 Weighted Box Step-Ups, with 16kg kb
* 16m Sled Push. Started with 70kg on the sled, and increased 5k each round to 85kg.
* 1' rest
Good fun :)
Last workout before traveling
#workout #squats
SQ 555
May 9 18:25-19:39
Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 61 Kg x 3 Reps
4. 66 Kg x 5 Reps
5. 76 Kg x 5 Reps
6. 86 Kg x 5 Reps
7. 66 Kg x 5 Reps
Barbell Deadlift
1. 90 Kg x 5 Reps
2. 90 Kg x 5 Reps
3. 90 Kg x 5 Reps
4. 90 Kg x 5 Reps
5. 90 Kg x 5 Reps
Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 51 Kg x 35 Reps
Heel-elevated squat
1. 51 Kg x 3 Reps
2. 51 Kg x 3 Reps
3. 51 Kg x 3 Reps
IT-Band Clamshells
1. 1 Kg x 15 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
#workout #squats
SQ 555
May 9 18:25-19:39
Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 61 Kg x 3 Reps
4. 66 Kg x 5 Reps
5. 76 Kg x 5 Reps
6. 86 Kg x 5 Reps
7. 66 Kg x 5 Reps
Barbell Deadlift
1. 90 Kg x 5 Reps
2. 90 Kg x 5 Reps
3. 90 Kg x 5 Reps
4. 90 Kg x 5 Reps
5. 90 Kg x 5 Reps
Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 51 Kg x 35 Reps
Heel-elevated squat
1. 51 Kg x 3 Reps
2. 51 Kg x 3 Reps
3. 51 Kg x 3 Reps
IT-Band Clamshells
1. 1 Kg x 15 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
BondyBlog À Pantin, les squats Al Zol et La Trotteuse veulent résister à la gentrification: Des projets d’expulsion en série mobilisent cette ville de Seine-Saint-Denis (93) devenue le symbole de la gentrification. Une mobilisation populaire qui se heurte pourtant à la frilosité de la classe politique locale. Un rassemblement en soutien à deux squats menacés a eu lieu devant la mairie ce mardi 6… https://www.bondyblog.fr/societe/a-pantin-les-squats-al-zol-et-la-trotteuse-veulent-resister-a-la-gentrification/?utm_source=dlvr.it&utm_medium=mastodon #Gentrification #Squats #Pantin #SeineSaintDenis #Mobilisation
Last effort of the week
#workout #squats
SQ heavy
April 25 15:41-18:27
Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 61 Kg x 3 Reps
4. 71 Kg x 3 Reps
5. 81 Kg x 3 Reps
6. 91 Kg x 6 Reps
7. 71 Kg x 5 Reps
Barbell Deadlift
1. 71 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 71 Kg x 5 Reps
4. 71 Kg x 5 Reps
5. 71 Kg x 5 Reps
Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 51 Kg x 30 Reps
Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 40 Kg x 4 Reps
Donkey Calf Raise
1. 20 Kg x 30 Reps
2. 20 Kg x 30 Reps
3. 20 Kg x 30 Reps
IT-Band Clamshells
1. 1 Kg x 15 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
#workout #squats
SQ heavy
April 25 15:41-18:27
Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 61 Kg x 3 Reps
4. 71 Kg x 3 Reps
5. 81 Kg x 3 Reps
6. 91 Kg x 6 Reps
7. 71 Kg x 5 Reps
Barbell Deadlift
1. 71 Kg x 5 Reps
2. 71 Kg x 5 Reps
3. 71 Kg x 5 Reps
4. 71 Kg x 5 Reps
5. 71 Kg x 5 Reps
Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 51 Kg x 30 Reps
Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 40 Kg x 4 Reps
Donkey Calf Raise
1. 20 Kg x 30 Reps
2. 20 Kg x 30 Reps
3. 20 Kg x 30 Reps
IT-Band Clamshells
1. 1 Kg x 15 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
Holy friday workout
#workout #squats
SQ heavy
April 18 11:07-13:09
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 73 Kg x 5 Reps
5. 83 Kg x 3 Reps
6. 93 Kg x 5 Reps
7. 73 Kg x 5 Reps
Barbell Deadlift
1. 98 Kg x 5 Reps
2. 98 Kg x 5 Reps
3. 98 Kg x 5 Reps
4. 98 Kg x 5 Reps
5. 98 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 49 Kg x 30 Reps
Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
#workout #squats
SQ heavy
April 18 11:07-13:09
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 73 Kg x 5 Reps
5. 83 Kg x 3 Reps
6. 93 Kg x 5 Reps
7. 73 Kg x 5 Reps
Barbell Deadlift
1. 98 Kg x 5 Reps
2. 98 Kg x 5 Reps
3. 98 Kg x 5 Reps
4. 98 Kg x 5 Reps
5. 98 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 49 Kg x 30 Reps
Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 4 Reps
3. 40 Kg x 4 Reps
Donkey Calf Raise
1. 20 Kg x 20 Reps
2. 20 Kg x 20 Reps
3. 20 Kg x 20 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
What #Muscles Do #Squats Work? Plus, #PersonalTrainer Tips for the Best #Squat
https://www.cnet.com/health/fitness/what-muscles-squats-work-personal-trainer-tips-best-squat/
CNETWhat Muscles Do Squats Work? Plus, Personal Trainer Tips for the Best SquatWhile performing a squat may seem like a no-brainer, experts say that having the correct form is essential for maximizing the exercise's benefits.
Last workout of the week
#workout #squats
SQ 555
April 11 18:18-19:52
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
7. 63 Kg x 20 Reps
Barbell Deadlift
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 49 Kg x 35 Reps
Heel-elevated squat
1. 49 Kg x 3 Reps
2. 49 Kg x 3 Reps
3. 49 Kg x 3 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 12 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
#workout #squats
SQ 555
April 11 18:18-19:52
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 63 Kg x 5 Reps
5. 73 Kg x 5 Reps
6. 83 Kg x 5 Reps
7. 63 Kg x 20 Reps
Barbell Deadlift
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps
Romanian Deadlift
1. 49 Kg x 10 Reps
2. 49 Kg x 10 Reps
3. 49 Kg x 10 Reps
4. 49 Kg x 10 Reps
5. 49 Kg x 10 Reps
Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30
Seated calf raise
1. 49 Kg x 35 Reps
Heel-elevated squat
1. 49 Kg x 3 Reps
2. 49 Kg x 3 Reps
3. 49 Kg x 3 Reps
IT-Band Clamshells
1. 1 Kg x 20 Reps
2. 1 Kg x 20 Reps
3. 1 Kg x 20 Reps
Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 12 Reps
Mid air lateral raises
1. 1 Kg x 70 Reps
Tips for Bulgarian Split Squats
Bulgarian split squats are a killer lower-body move that target your quads, glutes, and hamstrings plus they hit your balance and stability.
Stay Upright
Lower Straight Down
Front Knee Alignment
I learned recently that if I start from a standing position and set the pins ridiculously high, I actually can do pin #squats! I never could start from the bottom really.
Also I am remembering how I can barely do deficit #deadlifts. Jeez friggin Louise.
#StrengthTraining #gym
Renverse.co Fin de la trêve hivernale : Contre-Attaque Juridique Organisée !: Lancement officiel de la CAJO, outil collaboratif de contre-attaque juridique pour la défense des squats ! https://renverse.co/infos-d-ailleurs/article/fin-de-la-treve-hivernale-contre-attaque-juridique-organisee-6545?utm_source=dlvr.it&utm_medium=mastodon #FinDeLaTrêve #ContreAttaqueJuridique #CAJO #Squats #DroitsDesHabitants
Lovely early #strengthtraining session this morning; #squats and RDLs; nothing over an RPE 8. Squats topped out at 6x110 kg (243 lb) @ RPE 7.5/8, and felt great.
It’s taken me a long time to come round to the idea that, while I do love pushing close to RPE 10, and doing tons of volume, I would quite like to get stronger too.
Also I love that I get to squat and deadlift twice a week.
Going way slower than my program expects, but I'm finally on round 4, which is a new series of lifts to do. Couple of #deadlift variations which I'm not super looking forward to. Also box or pin #squats. Should be interesting! #gym #StrengthTraining
"In the bowels of a 1.3 million-square-foot Providence mall, a group of friends made themselves at home. Their private living space—complete with furniture, fortified walls, and a door with a lock and key— went undetected for years. We were like a 'barnacle on a whale,' explains artist Michael Townsend of the secret apartment he and several collaborators created in the early 2000s. For the first time, the story of the eight artists who created and lived in the hidden 'unit' within the Providence Place mall is being told onscreen with the release of the documentary Secret Mall Apartment, which officially hits theaters this month following its SXSW debut last spring."
Architectural Digest · Inside ‘Secret Mall Apartment’: The True 4-Year Story of Domestic Life in a Shopping Center
Warm enough to have the door open at the #GarageGym today. Front #squats 3 sets of 5, pin press from the eyes for 3 sets of 8, and then some other junk. Gym #dog came along today too.
#StrengthTraining #gym