Quote:
Originally posted by joshman:
Saturday, Feb 12th
Got back from vacation yesterday, so decided to start CW's "The Waterbury Method".
Warm-up: OH squat, barbell cuban press + Javorak complex.
Squats: 10x3, 70 sec rest between sets.
Warm-up: 135
1x3@205, 6x3@215, 3x3@205
Superset A (60 sec rest between exercises)
Dips: 6@BW, 6@BW+25, 3x6@BW+35
BO Row: 6@95, 6@135, 3x6@145
Superset B (60 sec rest between exercises)
Rack Press: 5@135, 3x6@205
Standing Barbell Curls: 8@40, 3x6@80
Hanging leg raises: 4x6, 60 sec rest between sets.
I was beat after this workout. My squats suck. I have a really big problem with my hips raising faster than my shoulders on most reps. I've been trying to break it over the past year, but after each layoff I take I start over at square one.
It's time to lower the weight a bit and re-learn the form, as I did when I dropped 10 lbs for the last ten sets. I will drop a bit more if needed next w/o.
My tri's were pretty fried from the dips before I started the rack presses, but I did O.K. on them. I was too beat to finish the last set of superset B.
This was two hours ago, and my quads are already sore, which is really wierd as I try to do a hip dominant squat (I guess I'm not trying hard enough). My femur is very long (I'm one of those people that have knees that seem too low on their legs) and that seems to complicate matters quite a bit for me; I have to lean over quite a bit to get down low.
Maybe I should focus on my quads for the next couple of months and use a more traditional oly squat?
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I would do both. Thats what I'm currently doing. I could careless about a low bar wide stance PL squat, what I really want to raise is my oly squat so what I am doing is giving equal attention to my quads and my posterior chain. They could very easily both be a weakness and it won't hurt by covering all your bases. But again there is the form issue which is vitally important, what I am doing for this is box squats. So essentially I am training full, front, and box squats an inch below parallel. You might try the same thing, I don't know if you are wanting a big PL squat, but this is what I am doing to increase oly squat strength as it includes much more quad work when compared to a low bar wide stance squat. I'm performing the different type of squats obviously but then I am doing things like heavy walking lunges, stiff-leg deads, romanian deads, good mornings, natural hamstring raises, etc. Good luck.