Stella's Adventures in Squatting Journal

260 & beyond?

Every now and again we lifters of steel objects share a workout with someone who helps us by imparting bits of experience & wisdom into the workout. This episode was one of those nights. A gym regular came out of the closet as a former powerlifter to give me some pointers. He also said some things to me with such nonchalent belief that I got past a sticky point in my mind.

I had the pleasure of squatting with the husband of the abs teacher. He was going heavy last night. He told me he was coached by a guy in Greeley,CO that wins lots of masters competitions. I can't recall the name but he said he saw the guysquat 6 plates each side (whatever that adds up to!) on his 60th b-day. Very cool.

The abs teacher is this lil 'ole thing but a spitfire in the gym. She does fitness competitions once in awhile. Many moons ago she came over to me at the Smith Machine and said the 25's I had on there weren't enough weight and not to be afriad to put some more weight on. She was understandably very nervous (and skeptical) when she saw us racking up the 260 (like she was when I shoulder pressed heavier than her..stood there to watch with her hands on her hips...).

Anyway, I feel like I got REAL feedback for you.

He said it looked like I could do 6 plates strengthwise on the triples but pointed out some form (after I asked him and told him I wasn't sensitive about being critiqued) issues..mainly not driving enough from hips (which he said yields more force) and then not keeping my back straight enough. He suggested I try my belt next time. Also to keep abs tighter (wow, maybe I'll even start training them regularly!).

I noticed when he ended his sets of 3 or 4 (10 plates on the bar, yikes) he was winded. I don't wind at triples at 260. Last two sets I did do a few more so he could see the hip drive (something to work on?). He asked me what I was thinking & feeling, it was great! I did say I thought on my heavy sets I was short on depth and he said yes..about two inches shy of parallel on most reps but it looked to be a form issue.

I'm excited but ready to work on fixing things and maximizing the other training days. I have my goals marked on a some sticky notes by my desk .. I just peeled off 260 off the stack and marked my poundage goals in red on the calendar. With focus, 275 on the 17th with good depth?

So much more on my mind with what else I am realizing, Stella

We're inching towards the goal line now. This little brief is some feedback from Bill to the last workout on the "hip drive" and a phone conversation discussing how this might affect the physique over time. The "hip drive" was akin to the discovery of the "sphere" balance as it seemed to help all lower body muscles remember to fire together. The squat lover is daydreaming about the hip drive and practicing it in the at home.

Bill: Before I get into the post, GREAT STUFF!

<<...but pointed out some form issues- mainly not driving enough from hips (which he
said yields more force)>>

Good points. I'm guessing now that your squat doesn't have a mirror in front of it (?). It really is tough to maintain form in the absence of both a mirror and someone knowledgeable to watch and advise.

Taking the powerlift stance and going to parallel with heavy weights will necessarily recruit more lower body muscle fibres from all over -- hips included. The deeper you go, the more muscle is needed to move the weight.

If that is creating an appearance you don't like, you've got a decision: maximum power vs compromising power for appearance.

What can limit hip muscle development yet maintain the phenomenal feeling from heavy lifting is to not go quite as deep. If the 3 rep sets are 2" above parallel, leave it there.

Another way is to modify the squat stance to be more narrow, feet a little more straight ahead. The bar is then held a little higher on the trap. The movement is more upright. The weight will go down significantly as less lower body muscle groups can be
recruited. Way more stress on the quads, less involvement possible from other muscles.

<<Noticed when he ended his sets of 3 or 4 (10 plates on the bar, yikes) he was winded. I don't wind at triples at 260.>>

That's one of the reasons the 8 rep sets are in there. They'll maintain the conditioning you had attained from the high rep work in the past.

What's happening tomorrow? 185-225-265?

(BTW my all-time best in the squat in competition was 510 when I was 190 -- a couple of thousand years ago. If/when you get past that, I'll relinquish my Master title to you <G>).

Bill

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