Friday, May 10

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Baby squat 2

Pick one cue that helps you improve one aspect of your squat. (Pick a different aspect of yout squat from last time.) Today, for all your reps, only think that one cue – but think it AS LOUD AS YOU CAN! Ask someone to watch and see if that aspect of your squat improves.

1.  Mobilize with dynamic stretching – lunge stretches, inchworm, high hurdle steps, scorpion (see photo).
Screen-Shot-2012-04-10-at-12.42.15-PM

2.  Warmup with 20 wall squats – slow, controlled, to a butt ball – how close to the wall can you be?  Face the wall for 10, butt to the wall (no butt ball needed) for 10.  10 Depth Jumps down from 16" up to 24".

3. Find 1RM Squat (Back, Front, Box -depending on individual cycle)

4. Decrease to 75-80% of today's 1RM for heavy set of 3.

5. Drop about 20 to 30% off of that and do 2 sets of 5 with the
best form you can muster, trying to come up as fast out of the hole as
you possibly can.

Comments

  1. Chelsey says:

    Chelsey’s Back Squat
    225 x 1
    180 x 3
    140 x 5
    140 x 5

  2. Back Squat
    225 x1
    175 x2
    175 x 2

  3. Front Squat- 305 lbs. PR
    2×3 – 245
    2×5 – 215

  4. Back Squat
    225×1. PR
    160×5
    160×5

  5. Lindsay says:

    Low bar back squat
    195 1RM
    160 3×3

  6. Box Squats:
    Zach W: 385 x 1, 315 x 3, 275 2×5
    Rachel L: 155 x 1, 125 x 3, 95 2×5

  7. Liz Miller says:

    High Bar Back Squat
    150 1RM
    105 2×2
    Row after 9:57

  8. Back Squat
    In Kingman. Very little time before night shift. Encased in small squat rack where 45# plates bang on the upright posts.
    No actual 1 RM today. Worked up to 3 sets of 2 reps at 135#
    At least I squatted.
    Audrey

  9. whitney tullis says:

    1RM #185 (old PR) failed at #190 (totally mental because 185 was an easy up and down today)
    2×2 #155
    2×10 #105
    I visually focused on pushing my knees out and bringing my hips thru on the last few sets. Really helped.

  10. Back Squat
    1RM = 205# (finally broke over 200# again. It’s been a long long time!)
    failed 210# twice even though it felt decent going down. Likely mental. Aargh.
    3×3 = 165-175-185#

  11. Low Bar
    245×1
    175×3
    135×5 135×5

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