Great leg day. Went in feeling tired, 11 am workout so all I had was a glass of milk and yogurt/granola/cottage cheese in me from breakfast. Weight felt super heavy especially on my back but I pulled some good numbers today.
Body weight 177.8 (sweats and shoes) I always weight in shoes and shorts and shirt... Just to keep it normal. makes me think I am bigger. Plus I can't strip down in the gym.
Squat - 135x7, 225x1, 315x1, 365x1, 385x1, 225x24
Goodmorning - 135x7, 95x7
Leg Press - 310x5, 410x5,6,5,5,5
3 minute walk
Stretch.
I was literally holding down my stomach, I wanted to puke. High volume squat set followed by the heavy weight leg presses were just brutal. I literally had to sit down twice because I couldn't see, I wasn't getting enough blood to my head, and would get dizzy. That's the intensity it takes to grow.
Lunch was protein shake, coconut chicken, a hot dog no bun, and rice. Gona eat some tuna in a bit, I couldn't hold down any more food after that workout.
Form broke a little on the 385, I was happy I got it though for feeling so crappy going into the workout. It was a good rep though. That 225 amazed me.
I don't go past 90* at the knee in my heavy squats, because personally I don't think that it's safe or healthy or functional on a max rep. Once past that level on your knee it doesn't even hit or affect your muscles the same. And you never go that deep in a real life functional movement. There are a lot of bodybuilders who have lost both knees doing squats too heavy and too deep. I feel that right angle training is completely sufficient. I think I would have liked to go a little deep on that max, but as I can't really tell the perfect angle I am squating at I took my best guess.
I feel like the weight was no longer centered once I got to that depth and my knee was tightening and my tibia/fibula and hams were coming together a bit. My heels wanted to lift up and the weight was shifting into my toes, which is kind of transferring weight to the gastrocnemius (calve) as well as more to the lower back, not the quads/glutes and basically defeating the purpose of the lift. I am not professional (yet) on this, but I felt good at that depth. I have been reading up on some studies that show that anything from 0-100 degrees on the knee is healthy as long as the knee is healthy. The sheer forces on the bones and the forces on the ACL and patella tendon increase with angle. Muscle activity is shown throughout the range, and 0-50 degrees is suggest for rehab patients. So I feel like 90 degrees is a fair goal for safe yet efficient squats.
I definitely go deeper than the guys who only squat down to the bench and then pause on it then go up. lol. I hate that, and don't let any of the guys I lift with do it.
https://www.youtube.com/watch?v=7co0jKJEn3o
https://www.youtube.com/watch?v=bE9cIlYBp_0