Squats Journal
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Squats Journal - 5/13/2005 1:08:34 PM
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The Sheep Man
Posts: 1273
Joined: 3/27/2005
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Today I attempted freeweight squats as part of my leg day, usually i do leg press, last week i was at 3x10x310lbs without much trouble. This week i decided to switch up and do squats and hack squats. Squats were much harder then legpress, i started with 95lbs. It was quite stenuous, i broke major sweat. On my first attempt i lost my balance and performed a sort of lunge to save myself. Back to the beginning i go. Now i know how the motion feels, time to try again with new knowledge. I went below parralel i think, maybe it was just parallel i couldn't see a mirror, or maybe i was concentrating too hard on the squatting motion. Well I pushed out 3 sets at 6 reps each and my legs felt like spaghetti, needs getting used to. I decided to follow up with hack squats. I only was able to do 145lbs on this one 3 sets of 6 reps. I really had dead legs after, i did hack machine calf raises and went home. I live in my basement and trying to walk down the stairs was heavy. I can't wait to try to increase reps next week.
Here Was my today, I'll try to update every leg day so we can watch squat progress:
Superset
Legs (Set 1): Leg Extensions - 10 @ 105 lbs
Legs (Set 2): Leg Extensions - 10 @ 105 lbs
Legs (Set 3): Leg Extensions - 10 @ 120 lbs
Legs (Set 1): Lying Leg Curls - 9 @ 90 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 75 lbs
Legs (Set 3): Lying Leg Curls - 10 @ 75 lbs
Legs (Set 1): Barbell Full Squat - 6 @ 95 lbs
Legs (Set 2): Barbell Full Squat - 6 @ 95 lbs
Legs (Set 3): Barbell Full Squat - 6 @ 95 lbs
Legs (Set 1): Hack Squat - 6 @ 140 lbs
Legs (Set 2): Hack Squat - 6 @ 140 lbs
Legs (Set 3): Hack Squat - 6 @ 140 lbs
Legs (Set 1): Hack Machine Calf Raises - 20 @ 360 lbs
Legs (Set 2): Hack Machine Calf Raises - 15 @ 450 lbs
Legs (Set 3): Hack Machine Calf Raises - 15 @ 520 lbs
Legs (Set 4): Hack Machine Calf Raises - 15 @ 600 lbs
< Message edited by The Sheep Man -- 5/13/2005 1:10:17 PM >
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RE: Squats Journal - 5/22/2005 8:11:36 AM
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The Sheep Man
Posts: 1273
Joined: 3/27/2005
Status: offline
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Legs (Set 1): Leg Extensions - 10 @ 105 lbs
Legs (Set 2): Leg Extensions - 9 @ 120 lbs
Legs (Set 1): Lying Leg Curls - 10 @ 75 lbs
Legs (Set 2): Lying Leg Curls - 8 @ 90 lbs
Legs (Set 1): Barbell Squat - 10 @ 95 lbs
Legs (Set 2): Barbell Squat - 8 @ 95 lbs
Legs (Set 3): Barbell Squat - 10 @ 100 lbs
Legs (Set 1): Hack Squat - 10 @ 140 lbs
Legs (Set 2): Hack Squat - 10 @ 140 lbs
Legs (Set 3): Hack Squat - 10 @ 140 lbs
Legs (Set 1): Hack Machine Calf Raises - 10 @ 630 lbs
Legs (Set 2): Hack Machine Calf Raises - 10 @ 630 lbs
Legs (Set 3): Hack Machine Calf Raises - 10 @ 680 lbs
I did this on friday, today its sunday and its hard to get out of a chair or walk up stairs! I like it!
To clarify the calf raises i raise slowly, hold a few seconds, and slowly come down... I don't feel it works them that much, i'll have to try some new things...
I am taking a week off next week so my legs get extra rest i guess, i'm going to switch up my excercises and days, perhaps to a 4 day split, legs must remain friday, i need to be able to climb for work! (much scaffolding)
I need to work on flexibility, my back stays straight on squats but not perpendicular to the ground, it seems i lean forward too much, even if i do weightless ones, oh well, friday i also tried to do a yoga video... that was intense!
< Message edited by The Sheep Man -- 5/22/2005 8:17:22 AM >
(in reply to The Sheep Man)
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RE: Squats Journal - 5/23/2005 7:31:17 AM
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DanOz
Posts: 83
Joined: 3/19/2005
Status: offline
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I don't know if you have access to one, but I am new to free weight squatting and got hold of a U-bar (safety squat bar). The U is in the centre of the bar, it goes around the neck / head so it sits comfortably on the traps, and the hands hold the bar in front of the body, not behind as with a bar bell. I find this bar makes getting the form right alot easier.
(in reply to The Sheep Man)
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RE: Squats Journal - 5/23/2005 7:59:21 AM
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The Sheep Man
Posts: 1273
Joined: 3/27/2005
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nope i don't but thanks!
(in reply to DanOz)
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RE: Squats Journal - 5/28/2005 11:51:06 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
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quote:
I need to work on flexibility, my back stays straight on squats but not perpendicular to the ground, it seems i lean forward too much, even if i do weightless ones
You can play with the positioning of the bar on your back, I'm taller... so I tend to have it in the lower traps area. This gives me better balance... any higher and all the weight is on my tippy toes and I feel like I am going to fall forward.
Another thing that can help you with your balance is to "sit back" into the Squat. I know not a lot of people do this, but think about your body and the action you take before sitting down in a chair or using the toilet. The first thing to move back will be your hips. I promise you, if you apply this to your Squat workouts your balance and confidence with Squats will sky rocket! So, instead of just droping straight down like most people do... start the decent by relaxing your hip joint and kind of sticking your but out... then begin downward. This action basically catches your hamstrings and invlovs your entire leg in the lift. You'll do this and a light bulb will go on in your head.
This is kind of along the lines of what Powerlifters teach, but it can be applied to any rouitne. http://www.t-nation.com/readTopic.do;jsessionid=D42B3BF2BD3A4A81F77D6CCFFDB639BB.hydra?id=460417 Check that out, it goes into more detail of what I am talking about by explaining the process using Box Squats. Later.
(in reply to The Sheep Man)
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RE: Squats Journal - 5/28/2005 1:52:17 PM
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The Sheep Man
Posts: 1273
Joined: 3/27/2005
Status: offline
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i find i can keep my back straight with a fairly wide leg stance and feet pointed slightly outwards... do you think then that i should try this?
(in reply to Weapon X)
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RE: Squats Journal - 5/28/2005 6:54:57 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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quote:
i find i can keep my back straight with a fairly wide leg stance and feet pointed slightly outwards... do you think then that i should try this?
Yea, I use this leg stance as well. Feet about shoulder width apart and toes slightly pointed outwards. If you mean should you try the box squats, chances are you probobly wont get into them unless a trainer or something shows you how to do them... they can be a little akward at first, and you have to use less weight. You could try them though... sometimes it's hard to find the right height for a bench to use in the gym.
Definetely practice that whole hips back deal though. You could just try it with no weight at all on your back, just sitting back into a chair or something really slow... after a while you will tell how your hamstrings get worked really good as well when squating this way.
(in reply to The Sheep Man)
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RE: Squats Journal - 6/4/2005 6:07:14 PM
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The Sheep Man
Posts: 1273
Joined: 3/27/2005
Status: offline
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Legs (Set 1): Barbell Squat - 10 @ 95 lbs
Legs (Set 2): Barbell Squat - 10 @ 115 lbs
Legs (Set 3): Barbell Squat - 8 @ 135 lbs
Legs (Set 1): Lying Machine Squat - 10 @ 50 lbs
Legs (Set 2): Lying Machine Squat - 10 @ 70 lbs
Legs (Set 3): Lying Machine Squat - 10 @ 90 lbs
Legs (Set 1): Leg Press - 10 @ 270 lbs
Legs (Set 2): Leg Press - 10 @ 320 lbs
Legs (Set 3): Leg Press - 10 @ 320 lbs
Legs (Set 1): Seated Calf Raise - 15 @ 90 lbs
Legs (Set 2): Seated Calf Raise - 8 @ 140 lbs
Legs (Set 1): Leg Press Calf Raise - 15 @ 270 lbs
Legs (Set 2): Leg Press Calf Raise - 15 @ 320 lbs
Legs (Set 3): Leg Press Calf Raise - 15 @ 370 lbs
Legs (Set 4): Leg Press Calf Raise - 15 @ 420 lbs
Legs (Set 1): Lying Leg Curls - 10 @ 90 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 90 lbs
Legs (Set 3): Lying Leg Curls - 8 @ 90 lbs
Comments: Seated calf raise my calf cramped going down and i dropped the weight, so i made up for it with 4 sets of leg press calf raise!
< Message edited by The Sheep Man -- 6/4/2005 6:08:34 PM >
(in reply to Weapon X)
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