1.Don't squat with a pad.
The first thing you need for a good squat is a tight setup. Having a Maxi-Pad draped across will not let this happen. The bar has to be locked into your traps and if you have a pad on the bar it might give you some cushion but is that what you really need? Have the bar on your traps, set your lats take a deep breath and get ready to squat. As soon as you strap that thing on to the bar your testosterone lowers.
2.Don't skip your warm-up.
The warmup is very important. It prepares the body for intense exercise but will also let you know if PR's are on today's menu. A grinder warm-up can tell you it might be wise to dial down the training session because you might not have it today. Starting off your session should be a routine. From Elitefts Vault said it should look like this
Example: Sled 3 x 20 steps
GHR 1 x 6 reps
Pushups 1 x 10 reps
Chin 1 x 10 reps
After consistently performing this routine you can add more exercises and volume. My warm-up usually consists of Pull-Ups, Push-Ups, Neck Exercises, PVC Rolling, Shoulder Dislocations.
3.Don't be too hard on yourself.
I know for most of you training is what you look forward to but it can't be the focus of your entire life. Everyone has a lot going on, so when you don't have a great day in the gym it's not the end of the world. Learn from them and move on.
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