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While the boss is away............Thread

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whatastud08 said:
Ugh...Dont you just love those leg workouts that make it so you barely make the drive home. I walked into my room, fell on my bed and passed out for 45 min. I feel pretty loopy right now.
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My last leg workout, I saw stars and barely made it back in into the rack to rack the bar....
 
xjsynx I don't even know what to say...other than lets just hope that I never pull up this thread when my boss is around. :jaw:
 
bitterplacebo said:
do you have 2.5lb plates at your gym?
I bet you could go to 140 and do close to 4X6, and when you can do 4X6 @ 140 go to 145 next and try to keep the same rep ranges
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Yeah, they do...my form starts to suffer even at 135 in the last set. But yes, I do need to start at 5lbs at a time. I am definitely going as low as I can.
 
wilman, when you say that your form is off, are you talking about your balance during the movement or something else like lax form in your back? And how large are the heel blocks that you're using?
 
Nabisco said:
wilman, when you say that your form is off, are you talking about your balance during the movement or something else like lax form in your back? And how large are the heel blocks that you're using?
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I'm standing on 10lb plates. About an inch. I have a hard time coming out of the hole and I start leaning forward.
 
Got ya. The style of squats you're talking about have always been difficult for me as well, because balance isn't one of my best features. What has worked for me is almost rocking back on my heels slowly as I push out of the hole. It helps that I had a lifting partner so I wasn't worried about falling over backwards. The first few times was rather awkward, but due to the uneven standing surface I find that my body tends to lean forward onto my toes making it both extremely difficult and pretty rough on my back.

Personally I tend to stay away from that squatting style just because of my own balance issues. But my best suggestion is to focus on "sitting" on your heels when you reach the bottom and power up and "back" to prevent the forward lean. Like I said before though, I was only comfortable doing this because I had a lifting partner, so its up to you.
 
bitterplacebo said:
do you have 2.5lb plates at your gym?
I bet you could go to 140 and do close to 4X6, and when you can do 4X6 @ 140 go to 145 next and try to keep the same rep ranges
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You could even do 135x6, 140x5, 145x4, 150x3;

The good ol 1-6 Principle: 1,6,1,6,1,6;

or Classic Cluster: Do 140 max reps which will be around 5-6; Rest 10-15 seconds, do max reps (1-3) rest 10-15 seconds max reps until you reach at least 10 reps.
 
Nabisco said:
Got ya. The style of squats you're talking about have always been difficult for me as well, because balance isn't one of my best features. What has worked for me is almost rocking back on my heels slowly as I push out of the hole. It helps that I had a lifting partner so I wasn't worried about falling over backwards. The first few times was rather awkward, but due to the uneven standing surface I find that my body tends to lean forward onto my toes making it both extremely difficult and pretty rough on my back.

Personally I tend to stay away from that squatting style just because of my own balance issues. But my best suggestion is to focus on "sitting" on your heels when you reach the bottom and power up and "back" to prevent the forward lean. Like I said before though, I was only comfortable doing this because I had a lifting partner, so its up to you.
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I've recently been concentrating on sitting back on the heels more and it does seem to feel a lot better.

But I think the heavier the weight that I use, the more I naturally do this anyway. At 135 and lower it seems like my knees have to be further forward as I squat in order to keep my balance.

If I just do a bodyweight squat, it's almost impossible for me to keep my weight on my heels and remain balanced through a squat.
I'd be interested in knowing if this is similar with everyone else.
 
bitterplacebo said:
I've recently been concentrating on sitting back on the heels more and it does seem to feel a lot better.

But I think the heavier the weight that I use, the more I naturally do this anyway. At 135 and lower it seems like my knees have to be further forward as I squat in order to keep my balance.

If I just do a bodyweight squat, it's almost impossible for me to keep my weight on my heels and remain balanced through a squat.
I'd be interested in knowing if this is similar with everyone else.
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Is it one you are cold or warm?

Squatting depth has a lot to do with flexibility.

For warm-ups I will start off 135x10, stretch calves, stretch psoas, stretch shoulders. 185x6, stretch calves, quads, hammies/hip-flexors.
225x3, stretch psoas, hammies, quads, shoulders, calves...
 
When I am flat footed, I can go about parallel. With the blocks, I can go wau below parallel, but there is a huge difference in my strength levels when I break parallel. I squat in a cage, so if I fall back it's no big deal..been there, done that, got the nasty looks!

BP, the lower you go with me as well, I tend to get up on the balls of my feet. Seems to be a common thing, hence the heel blocks a lot of old school BB always used.

It's funny that after 24 reps at 135 I am DRENCHED in sweat! I used to use a lot more weight with a lot LESS muscle activation. But I have seen the light XJ!
 
xjsynx said:
Is it one you are cold or warm?

Squatting depth has a lot to do with flexibility.

For warm-ups I will start off 135x10, stretch calves, stretch psoas, stretch shoulders. 185x6, stretch calves, quads, hammies/hip-flexors.
225x3, stretch psoas, hammies, quads, shoulders, calves...
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that's a good point
I'm usually already warmed up when I'm doing heavier squats, and the lighter ones are only part of a warm up routine
 
bitterplacebo said:
hey, dropping a loaded bar in the cage and getting dirty looks is a lot better than your other options that all risk injury
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:goodpost:

I tend to have the same problem, the lighter the weight the more I have to focus on balance. Once I get the heavier weight on there, I don't need to focus as much on balance because I feel that the weight helps center me.
 
thewilman said:
When I am flat footed, I can go about parallel. With the blocks, I can go wau below parallel, but there is a huge difference in my strength levels when I break parallel. I squat in a cage, so if I fall back it's no big deal..been there, done that, got the nasty looks!

BP, the lower you go with me as well, I tend to get up on the balls of my feet. Seems to be a common thing, hence the heel blocks a lot of old school BB always used.

It's funny that after 24 reps at 135 I am DRENCHED in sweat! I used to use a lot more weight with a lot LESS muscle activation. But I have seen the light XJ!
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That is why you see most people do 1/4 squats, Smith Machine Squats, or those squatting machines...

When I first started doing legs again, it sucked, but in no time you will be throwing on a few plates...

What I really need to work on is my front squats...
 
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