Last week marked the first time that I used deep squats - "ass to grass" as the saying goes - instead of just parallel squats. I intentionally went lighter because my understanding was that the deeper squats would be more intense.
I've been doing 5x5s (which I thoroughly enjoy) and ramping up the weight in a mostly linear way. For example, tonights set of squats went like this:
5x125, 5x135, 5x145, 5x155, 5x165
All weights in pounds.
So...here's my question. I currently weigh between 160 and 165 lbs. Is a bodyweight deep squat a good mark of relative strength, a decent start or relatively weak?
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"Why do I keep going to the gym? Because I have cultivated this inner psychotic voice that laughs at me and the end of each and every set. It tells me I'm weak. It tells me I'm soft. It tells me I've been weak and soft all my life. And after it berates me for a good 60 seconds, I tell the voice to get bent because I'm busy getting stronger." - Me, in response to a co-worker asking me why I keep dragging myself to the gym
For someone that works at it I'd says double body is something to aim for.
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"...this is the way it goes, sometimes you're flush, and sometimes you're bust... and when your up its never as good as it seems... and when your down you never think you can be up again, but life goes on, remember that..."
Then triple body+ is usually attained by the lighter elite level Olympic Lifters.
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"...this is the way it goes, sometimes you're flush, and sometimes you're bust... and when your up its never as good as it seems... and when your down you never think you can be up again, but life goes on, remember that..."
For someone that works at it I'd says double body is something to aim for.
Then triple body+ is usually attained by the lighter elite level Olympic Lifters.
That's what I figured. Given that I'd already done four sets and then pushed the five reps at my bodyweight, I'm fairly certain that I can go a bit heavier in terms of max. I doubt I can go completely to 2x bodyweight, though. Probably more like 1.5. But it certainly gives me a goal to shoot for.
Now....3x......that's another story.
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"Why do I keep going to the gym? Because I have cultivated this inner psychotic voice that laughs at me and the end of each and every set. It tells me I'm weak. It tells me I'm soft. It tells me I've been weak and soft all my life. And after it berates me for a good 60 seconds, I tell the voice to get bent because I'm busy getting stronger." - Me, in response to a co-worker asking me why I keep dragging myself to the gym
__________________
"...this is the way it goes, sometimes you're flush, and sometimes you're bust... and when your up its never as good as it seems... and when your down you never think you can be up again, but life goes on, remember that..."
im at 1.3-1.4 x bodyweight full back squat. im quite happy with it myself, seen major gains latley. squatting 2x bodyweight is a good long term goal for me. but first i want to get my deadlift to 2x bodyweight :P
I back squatted 2.25 bodyweight yesterday, it was good times. Ill probably aim for 2.5 or 2.75 later on.
Now considering most people cant deep squat in the first place, the fact that youre doing them is a good sign.
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
For example, tonights set of squats went like this:
I realized, after proofreading, that I've managed to somehow mix future and past tense in the same sentence as well as leaving out a possesive. The sentence - were it typed by someone other than a moron - should read:
Quote:
For example, last night's set of squats went like this:
I regret my grevious grammatical error and will now go beat myself about the face, neck and shoulders with a 3rd grade English book.
__________________
"Why do I keep going to the gym? Because I have cultivated this inner psychotic voice that laughs at me and the end of each and every set. It tells me I'm weak. It tells me I'm soft. It tells me I've been weak and soft all my life. And after it berates me for a good 60 seconds, I tell the voice to get bent because I'm busy getting stronger." - Me, in response to a co-worker asking me why I keep dragging myself to the gym
I think you're doing really well. ATG squats are not easy - as pointed out, some people can't do them at all. 5 reps at Body Weight sounds very solid. I'm going to guess that the average person who weight trains isn't going to get to a 2xBW ATG squat without a lot of effort and intense work. I think you're getting some replies in here from some very strong squatters.
kudos to this site: no one corrected you, which is usually inappropriate, so good manners everyone. But you did correct yourself - good. And we all wince when we look at something we have written for all the world to see with errors somehow unseen in our own proofreading mode. Rob
kudos to this site: no one corrected you, which is usually inappropriate, so good manners everyone. But you did correct yourself - good. And we all wince when we look at something we have written for all the world to see with errors somehow unseen in our own proofreading mode. Rob
The first word in your first sentence should have been capitalized, and you shouldn't have started your third sentence with "And." :p
That's a 550lb deep squat for me. ummm, I hate you.
I can hit 2x deep for a rep, maybe 2. Anything more, and I blow a nut out.
Yeah Ill go for it when Im feeling an urge for max strength, but Im going for a 2X bodyweight front squat right now. Im verrrrry close and I want it.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I'm currently at 2.75x my body weight on regular squats but haven't done ATG squats for some time. I'll have to give 'em a shot sometime soon.
Thanks for posting this and getting the "ATG" thought in the back of my mind.
Isnt that the equivalent of mass of the zits on your back?:p
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I'm around 210lbs right now, ATG squat is 245 x 5 for my final set. I feel I should be able to go 275 x 1RM .
Question: How often should I attempt 1RM on ATG squats? Is it something recommended?
mac
I'm no expert but, personally, I wouldn't attempt a max squat - ATG or otherwise - without spotters.
There are rack lift bars on the squat rack at my gym that would stop the bar just under its natually lowest point during my deep squats. I might POSSIBLY make an exception and try a max squat because of those...but I doubt it. Just seems like I'd be asking for an injury.
__________________
"Why do I keep going to the gym? Because I have cultivated this inner psychotic voice that laughs at me and the end of each and every set. It tells me I'm weak. It tells me I'm soft. It tells me I've been weak and soft all my life. And after it berates me for a good 60 seconds, I tell the voice to get bent because I'm busy getting stronger." - Me, in response to a co-worker asking me why I keep dragging myself to the gym
definitly use spotters! You will do more that way too, since you dare. max squats go awfully slow, atleast for me until i break parallell. If i wasnt for a spotter i would have stopped at maybe 90-95kg, but because i knew if i couldnt lift 100kg they would save me, so i went for it and did it
If I can video tape it I will.. I acctually squated that when I was 15. At 142lbs. And I will take any amount of money you wish to bet me on this..
(I was on my schools weightlifting team)
A friend I knew was 5'4 135lbs 16 years old, squated 410lbs.. Don't call me a liar because you are weak.
Deep squats question
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