Stella's Adventures in Squatting Journal

Patience is a virtue

Isn't if funny how eager we can sometimes be in our training? We always want to add weight or reps to every set of every exercise. This is Bill's feedback to my last workout. Again, the issue of controlled progression resurfaces. What was always interesting was the way he pushed me forward by sometimes helping me calm down and hold back. From my end, I was just having a good time-but his perspective always brought purpose to my training. Stella

<<Saturday went fine ... I did get 7 reps on the final set.. I feel like my first rep is always sub par on the heavy sets and I don't like my re-rack.>>

Bill: Resist the temptation to keep adding reps to that last set for the time being. Let's save that for every fourth or fifth workout.

To address the second part, try another warm-up set with 135. I've encountered similar stuff in the past and not just in heavy lifting. I've felt it in the first time at bat or the prior to the first hit on the field. It's an adrenaline reaction. Once that first 'contact' is out of the way, things go smoothly.

<<.. if someday I actually *do* do a single, I don't have the advantage of a "practice" rep or a second of time to gain total control of the bar.>>

That's the right approach. You're aware of the 'problem area'. Don't overthink it or let it get to you. Visualize, visualize. You're still new at this, don't forget. Your physical accomplishment is going quicker than the brain's capacity at the moment. It'll balance out shortly.

<<... still getting used to stepping back with control and confidence and minimal shuffling. The re-rack, well I think there I just come back a little too low.>>

The rack height should be set so that you have to dip four inches or so to take it off (good time to tell you, huh?). What's happening is that the bar is ultimately settling lower than when you first take it off the rack. If the rack height only requires a two inch dip initially, this will create the problem going back. Try squeezing the traps together as you re-rack. This will boost the bar a bit.

<<Strength is increasing though overall ..I had 340 on the leg press sled but Tues want to take that to 360.>>

Ok, don't 'push' these. This should be a complete ROM but no particular stress. Almost like stretching.

In fact, do them this way: as you lower the sled, breathe out. Yep, out. This will allow you to lower the sled another couple of centimeters AND it will limit the weight you can use (at least initially). Start out with 240 until you are used to this.

<<Leg extensions... by this point I have squatted, leg pressed, done the leg curls so these just sort of seal my fate.>>

Good catch. Here's some more of the philosophy behnind what you're doing. The squats are hard work but 'contained'. Progression is planned and controlled. The idea is not to max out now, but to continue to make gains over the long haul. The leg presses are almost relaxing by comparison. Even though you're still working the quads it's almost like
'active rest'.

200 & 400 meter runners follow this concept when they are in the strength building phase. They'll do 200m at 85% speed, then jog a 200m recovery, 200m at 85% again, jog a 200m recovery, etc.

The thigh curls are hard work again. By this time, the quads have had a few minutes to recover then you finish them off with two very full range sets of leg extensions.

Heh - heh. I'll work hard on curbing my sadistic
tendencies between now and then.

Bill

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