don't be so quick to dismiss any kind of squat. Like i said, i think they would be awesome for developing stability and core strength. Plus, i think they warm up practically everything. I don't know about the transfer to a real squat though. I think once you get to the 600+ range on squats, the thing that really helps are squat variations, and bringing up weak points.
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That is a fucking sweet video.
I was referring to the first one. But the second one is good too, for different reasons.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
side bends
90+barx6x2
hip raises
25x18x2
plank
bwx60sec
That squat was a grinder. Pretty upset about it, I was dead set on getting an easy double today. I had trouble pushing my back into the bar. Did an easy set of 8 after just to feel the right form again.
Excuse:
I spent a lot of hours this last week couped up in our computer room, doing some data entry stuff for my mom's work. Sitting an unusual amount of hours = very tight legs = very bad lift. I can usually put my knuckles on the ground without any kind of stretching, today my hamstrings felt like they were going to rip just from bending down to the bar to deadlift.
It's not a good excuse, but it still had to have had some effect.
Making some changes. This day will stay the same, nothing wrong here. Just need to squat more on this day, instead of calling it after one set all the time.
On my other squat day, I'll keep box squats. I'll bring it up an inch or two (still below parallel) and add weight. Might 5x5 it instead of 5x3. Going to focus on form while keeping the weight heavy. I need to learn to start the box squat with my back instead of with my legs, or else it's working against me.
I'm going to add front squats after the box squats. 3x3 or 3x5.
Hopefully this will take care of some problems, and I can get my squat moving up again. My dead is still moving, but my squat is stuck, and stuck at a number much lower than it should be.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
405 for a double, nice, that a PR? You're a side bending machine!! That reminds me, today at the gym I saw this old guy doing side-bend-ish things with a dumbbell in each hand, going damn fast!
And yes, start doing more than one heavy set, pussy
What do you plan(sets/reps) to achieve/do on this Squat day anyway?
Simon, I think the same guy goes to the gym at my school. If I was less polite I'd smack him with one of the ten pound dumbbells he was using.
Yes, 405x2 was a PR.
They call me bender.
(futurama? no? ok.)
As for the next question, well..
Quote:
10 sets for the win
Done.
10x3 box squats. Done heavy.
Maybe I'll wait a week to introduce the front squats. Or to decide if I still need them.
I'm bringing it up a bit, so I'll be able to lift a little more. 245x4 was the most I did last time. Maybe 260-265x3 to start. I'll want to get it up to 285x3.
Then eventually 300x3.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
10 sets is really hard, use 10-15lbs less then you think you can do is my advice. good choice on the box squats for them.
front squats for PL purposes are ok, but personally ive gotten more with more similar movements to the squat. PL squat, box squat, high box squat, low box squat, squats with different bars are all going to have more carryover from my experience at least.
i think they would make a great accessory movement.. but i dont have the gpp for that
i think they would make a great accessory movement.. but i dont have the gpp for that
You're lifting, what, six days a week now?
I don't think you need to add any more lifts for now.
Simon, I won't 10x3 the free squats, only the box squats. I'll work up to a heavy single or double in the free squat.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
10 sets is really hard, use 10-15lbs less then you think you can do is my advice.
Thanks for the warning. I'll just go by feel, day of. I'm really bad at predicting weights.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Oh, that's my free squat 1rm though. I have no idea what my box squat 1rm is.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
OH holds - I set the supports at the highest slot, and got under the bar with my arms straight, then OH squatted the weight up and held it above me for a few seconds, probably 5-6 seconds
177x1
199x2
pull up
8,8,6
db press
85x5x2
one arm row
85x15x2
ez bar rev curl
50+bar
60+bar
ez bar curl
60+bar x11
pressdowns
80x8x2
reverse fly
30x15
Learned I can overhead-quarter-squat 200 haha.
Those holds really made my back sore for some reason.
Now my arms/post delts are really sore.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
good job on the push press. Do you feel you're getting good leg drive?
what's the .4 bullshit?
OH supports make my erectors feel worked. Just make sure you have the bar in the right place, not too far in front or behind. And make sure you're not using excessive amounts of weight. i'd use like 105-110% of your 1RM, and there's no reason to hold them for as long as you're doing. A few seconds will be fine.
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There was 57kg on the bar. *2.2 = some number. +45 (the bar) = 170.4
I feel I'm getting really good leg drive. I'm sure I could jerk 170 if I wanted to, and if I had practiced jerks at all.
I need to do some light (empty bar) practice sets on at least one other day though. I'm not 'landing' right, I have to take a step forward/backward to stabilize myself. Then I end up holding the bar above me for a few seconds while I try to get control, and by then I couldn't even try for a second rep.
Getting the weight up isn't easy, but it's not hard either. So it's not that the weight is too heavy for me. I just need to work on throwing it up properly.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
yea, but that's like ppl who say they weigh 229.3. it's 229. you don't count the .3. You only count if it's .5, then you either round up or down.
good job on the push presses. Once my push presses stall, i'm going to start jerking the weight. I think learning push presses really help you jerk properly because you learn proper leg drive.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
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