Squat technique critique please (video) 300 lbs for reps.
- 09-09-2011, 09:22 PM
- 09-09-2011, 09:25 PM
If you're going to squat that frequently, vary up the rep ranges and don't always go to 90-100% 1RM on each session. What are you doing currently (or in the future) for assistance exercises?M.Ed. Ex Phys
09-09-2011, 09:31 PM
Basically an A/B routine.
Squats 3 sets of 5
Bench Press 3 sets of 5
BB bent over row 3 sets of 5
Pushups 1 set maximum reps
Squats 3 sets of 5
Mil Press 3 sets of 5
Pullups 1 set over 1 hand chins/under
Deadlift 1 set of 5
1 set situps max reps
That is it, and it doesnt sound like much but it pretty much taxes the crap outa me with the poundage.
I am planning on implementing some work for lower back with some GM's per the advice received.
P.S. All this was 5 sets of 5 when lower weight but as I failed and went to heavier weight I went to 3x5
09-09-2011, 09:37 PM
That is a recipe for some muscular imbalances. A lot of work for the front, but not too much for the back. Instead of doing it 3x/week, you should dedicate the 3rd session of each week to assistance exercises and balancing out the amount of push and pull work.
M.Ed. Ex Phys
09-09-2011, 09:38 PM
It's worth noting too though that everything depends on your goals. Squatting huge will make you grow (obviously), but if you're using squats for more bodybuilding-oriented purposes you want to decrease the role of leveraging with all those huge, strong muscles in the posterior chain (especially your hamstrings) by using a narrow stance (which is what you have now). If you're going for overall strength or having a higher squat # with good form, then I'd widen your stance.
But in general, I think you should absolutely follow the advice given to you by Rodja. Totally spot on:
09-09-2011, 10:19 PM
Stronglifts takes out most isolation items, so I haven't done tricep or bicep specific exercises in some time.
If I were to keep the routine for 2 days per week, what would you recommend for work on the "assistance and back day"? I appreciate the input!
09-09-2011, 10:25 PM
Sorry, I should have said posterior. Shrugs, glute-ham raises, hyperextensions, stiff-legged deads, facepulls, seated DB cleans, etc.
Also, despite the template, do a set of pull/chin-ups in between every set of upper-body presses.
M.Ed. Ex Phys
09-10-2011, 01:19 PM
How would these do (or some combo of below)? I have equip to do these.
BTW: I know this is on squats, but it is interesting how you ask one question and learn something key to that issue as well as others when you weren't even looking in that direction (so thanks!)
Standing BB clean. x 2
Good Mornings from bench x 3 sets
Barbell hip thrusters x 3
BB shoulder shrug x 3
Rack Chins x 2
09-10-2011, 02:44 PM
Here's what is awesome about TYIs and seated DB cleans: you only need a 10-15lb DB on them. These really help the rotator cuffs and with internal rotation of the shoulders and do not need to be heavy at all.
M.Ed. Ex Phys
09-10-2011, 03:14 PM
09-16-2011, 06:36 PM
Looks like your leaning a little too far forward as you hit the bottom of the squat. Could be the angle of your camera, but have you tried looking up a little higher?(Instead of looking straight ahead) Also looks like you hold the bar lower on your traps than a majority of the lifters I know. Go lighter and play with the position of the bar maybe half an inch up.
Good luck on your progress.
09-16-2011, 10:05 PM
You need to put way more effort into your set up. Im usually in a lot of pain bc of how tight i get under the bar. The worse it feels the better your set up. Also you need to arch ur upper back a lot harder, push your chest out, and push your neck into the bar as you come up to help your leaning.
09-19-2011, 10:50 PM
I like your gloves whered u get em? Steal em off one of the village people? Lol sorry but I had to.
you can lead a man to knowledge, but you cant make him think.
10-12-2011, 04:05 PM
10-12-2011, 08:06 PM
10-12-2011, 10:03 PM
i also did some seated good mornings where i would round the upper back for part of the ROM and go halfway down with the hips. i threw in some deficit snatch grip deads and plenty of heavy ab work as well and i feel it has helped.
and a lot of what others have said is wonderful as well. my question now is are you going for max numbers on a squat? as i would move towards a more powerlifting style, low bar and wide stance. or are you just squatting cause you like it? i still prefer to squat narrow stance but i know that is just cause i used to train a lot of olympic lifts and i would have stuck with it but for the fact i am trying my first powerlifting meet.
just keep in mind if you do switch to a wide stance low bar squat it will be like training a whole new lift. it is way different. i know my hips hated me for weeks. i had to build them up. and i did a crap ton of box squats to get used to the wide stance.
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