Stella's Adventures in Squatting Journal

You've Got It

This episode is Bill's feedback to the last workout where I obtained one of those nice little PRs after some form work and an additional rest day. Having now allowed me to make some important discoveries on my own, Bill preps me to hit the 40 pound spread we started off aiming for and makes a projection for what might happen on the last day of my squat challenge (Nov. 17th).

Bill: When you advised Sam of the 250 x 10, I could see his eyes light up. When he finished the conversation with you and handed the phone back, he looked at me and said, "I guess I better get to work on these." (We were going thru a squat form review).

<<warm up: broomstick squats (new name for empty bar), 1 set Glorified Deep Knee Bends (Your name for 1x8 135, I might like doing 2 sets of these)>>

As many as it takes to get the knees ready. I've often done three sets of these when the gym was cold.

<<4x3 250; 1x10 250: My intention the whole workout was to suppress any urges to rev the engine.>>

Which is precisely why on Tuesday, you should go to:

3 x 8 175 3 x 5 215 5 x 3 255

This is the 40# spread. Hit the proscribed reps only. On Saturday you will be saying goodbye to your old friend '175' and moving to:

3 x 8 180 3 x 5 220 5 x 3 260

The point now to continued progress is to 'stay within yourself', a trite phrase but appropriate now.

You've got everything working now: the form seems to be nailed, mental approach is great, confidence to handle the feel of the heavy bar is there, the strength and power is growing by leaps and bounds.

You're also injury-free and that's what we are going to maintain. I think you've got the reserves now to add 5# to the weights every workout for the next four or five at least. By 'sub-optimizing' you'll continue to build strength without overtaxing yourself and subtly fatiguing the stabilizers which could lead to form breakdowns and injury. Maintaining the rest periods will help to generate the feeling of work.

Look at it like this: you're training, not straining. On Saturday the 17th you can let it all hang out again on the last set and I'm projecting that would be with 280!

Knowing this, you can work with this on the days you're totally on your own.

<<I'm going to describe something I've latched onto with form. This is not the all encompassing secret to squatting or anything but this is what I corrected.>>

What you are discovering is what many will never learn because of the fear of lifting big (except on goofy exercises). And that is, as you push yourself, you learn things that others can never teach you. You can be pointed in the right direction and the ground can be prepared, but you are the only one who can sow, tend, and reap.

<<That whole area is the center of my squatting universe... In fact, on better attempts, my mind mostly goes blank after the initial reminders I say to myself before I unrack. This understanding made a big difference.>>

You've got it.

Bill

Forward to the next page

Return to Stella's Journal Index

Why don’t you take a moment to visit our forum right now?