Stella's Adventures in Squatting Journal

Control your workout, contain your fear

This installment provides some coaching on controlling performance during the workouts to manage the sense of trepidation being felt by the squatter as she nears the edge of her comfort zone. She is now being guided to control her progression. Will controlling the urge to push for reps every workout result in better performance?

Stella: Fear: This factor needs some work going forward. I'm trying to be confident and I know I have the strength there but it's still a little scary.

Bill: Wow, lot's of stuff here. Let's hit 'em point by point:

1. Stick with the 175 for the 3 x 8. Focus on perfect form.

2. On the 210, stick with 5 reps only. Resist the temptation to go for more.

3. With the way you're feeling about the 245, stay with it but only for 3 reps each set. Again, resist the temptation for more reps.

4. What is happening is that you are coming close to your max and even though you are not aware, fatigue is setting in. All the little stabilizer muscles are getting a bit tired. This can create that feeling that you have now. And when those stabilizers tire, injury occurs. Don't wear these little guys out on the earlier sets.

Lifting like this is a whole different mind set than higher rep training. It can be daunting when the very first rep feels heavy as opposed to the 10th, 11th or 12th.

<<Lower back? I sense I am nearing current load capacity and that there might be some additional development work here>>

5. For the lower back, nothing, I repeat NOTHING beats hyperextensions. You'll have to experiment a bit to find the right anchor point so the lower back is being worked as opposed to the hamstrings.

Concentrate on coming up as high as possible and controlling the descent. Reps are not as important as perfect form.

6. For variety, after the squat and before thigh curls, seek out your favorited leg press sled and hit three sets of 12 with a light weight. Based on your squat weight, I'd suggest 330 - 350. Feet at squat width and just let that puppy come all the way down. On the return, stop the press just shy of lockout. Just do them real smooth and piston-like for the 12 reps. Rest 60 seconds and go again.

The lack of DOMS is only a concern if it is from a form breakdown. If your form is good, don't worry about it. IMO, DOMS is not a good barometer of training effectiveness. I've observed that most of
the folks who experience DOMS on a regular basis train the affected bodypart too infrequently. They are always 'starting over' if you will.

Bill

Stella replies:
May this speak to the hearts of the sisters out there who unwittingly hold themselves back in the gym because they lack a supportive training environment. You have no obligation to train for Gym Bunny status.

I did exactly as you directed, Bill. I stuck with the same poundages as Saturday (175, 210, 245) and did not let myself exceed the 8/5/3 rep ranges. Instead, I focused on my form. I did not want to contain myself at first but used the day to completely focus and I already know it was time well spent. Knowing I was only "allowed" 5 or 3 reps made me focus on channeling my energy into those few reps. The feeling of descending with 245 wasn't quite so intimidating this time. I did it slow, smooth, and controlled and just enjoyed the feeling as opposed to thinking about trying to do 1 or 2 more. My unracking was good on the heavy set. Get into position, strong, quiet, smooth, Boom, she's off there!

Added the 3x12 on leg press. Oh mama (papa?) those felt lovely after the squats! My favorite leg press was being used as a chaise lounge so I had to use this other one I don't like. For some reason it is at a weird angle and it's just harder. 250 was plenty for me on this one and I don't imagine I'd have used more than 300 on the other-not with the 1 minute of rest between sets. After this, leg curls & the extensions.You won't be catching me ask for extra homework anymore.....

Otherwise, I fought the good fight tonight but did wind up walking away with hurt feelings. Great training was flecked with 3 seperate incidents of men standing there curiously watching me do a set and then approaching me to question why I was squatting so much weight because I would put on size, hurt myself, etc. I kindly offered all 3 to work in with me (offer declined) and tried to explain but they stood there baffled and I think thought I was weird. One of them was the best shaped regular, Troy, who said "Well, yeah,
but that is really heavy," and skeptically nodded at the plates on the bar. I asked him if he would watch me just to make sure my form was good. He of little faith got right behind me and seemed to be positioning himself to catch the whole thing. I had no choice
but to do the set with precision. "Good, you got it, perfect squat" and then he wandered away to shrug.

I've been through this before but I think because I've felt so good lately, it was a great disappointment to had to have dealt with the attitudes of those who are so blocked into their view of why a woman would be in a gym that they think I am there solely to become more tiny and physically pleasing to men. How do you explain you sometimes train just because you like how it feels- not because you want to be their bombshell gym bunny? You can't. You
just decide you are going to do your own thing and live your own life. Sometimes being a little different makes other people uncomfortable and that's just the way it is.

I could be been on the elliptical machine or in the aerobics room-but on this night, I chose to squat and it felt pretty darn good!

Stella

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