Stella's Adventures in Squatting Journal

Fine tuning the program

Stella writes in brackets; Bill responds:

<<Okay, Bill, are you crazy?>>

BWAHAHAHAHA. No. :)

<<You scared little grasshopper. LOL What I mean is I think I need to first get a little used to the mental aspect of bearing the heavier loads. The last thing I want to do is freak out an drop a loaded
bar.>>

I did think about this after I posted. Here's a way to ease into the program I outlined:

Day One: 2 x 8 175; 2 x 5 195; 3 x 3 215
Day Two: 3 x 8 175; 3 x 5 195; 5 x 3 215
Day Three: 3 x 8 175; 3 x 5 200; 5 x 3 220
Day Four: 3 x 8 175; 3 x 5 200; 5 x 3 225
Day Five: 3 x 8 175; 3 x 5 205; 5 x 3 230
Day Six: 3 x 8 175; 3 x 5 205; 5 x 3 235

By this point you've gotten three weeks under the belt and accustomed to walking backwards with the heavier load. A set of 10 with 175 translates to roughly a single with 250 - 255. After just three weeks of the above, that single would move up to roughly 275. Over the next four workouts you would get the spread between rep groups to 40#.

Day Seven: 3 x 8 175; 3 x 5 210; 5 x 3 240
Day Eight: 3 x 8 175; 3 x 5 210; 5 x 3 245
Day Nine: 3 x 8 175; 3 x 5 215; 5 x 3 250
Day Ten: 3 x 8 175; 3 x 5 215; 5 x 3 255

Now you've got the spread and you're ready to really go forward.

<<I look at your program and it's hard for me to imagine lifting all of that. I guess 225 though would only be a little more than 175 and I won't be doing 70 reps before I attempt it. I believe that I have the strength possibly because it *IS* less reps but I need to get used to that feeling.>>

You do have the strength, and you are right regarding the 'feeling'. It's critical to locate that groove just below the nape of the neck for the bar to rest comfortably into.

<<I am printing this all out because I squat in the morning. I'll let you know what happens.>>

You'll love it. My only caveat is that if you feel uncomfortable, back off a little. Foot spacing is also important. I'm envisioning a foot spacing about one foot's width wider than shoulder width (convoluted but you know what I mean) with toes slightly out. When you bottom out at your normal depth knees will be directly in line over your feet. This is absolutely critical. If your knees aren't in line you'll have problems.

What this means if that the foot spacing I referenced is too narrow, move them out. This is a direct correlation to your hip width, which I don't know.

The only other recommendation I'd have would be to move leg day to the first day of your split.

I'm anxious to hear how things go. I wouldn't presume to advise someone on how to get 'physique contest ready' but I *do* know how to build strength and move those numbers up. You're getting the best I've got.

Bill1.1

P.S.: you *do* know the 'grasshopper' reference, don't
you?

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