how long does it usually take to squat your weight?

[Gladiola]

Why should you not train your lower back on the same day you are squatting? It is already getting some work. Finish it off, then work on your recovery.

You can add an extra day of light reverse hypers to help recovery

My 'retirement' center doesn't have a reverse hyper, remember? I suppose I can improvise with benches or stability ball.
Well, the past few weeks I haven't been sore at all after leg day & I'm just not happy about that! So last night I decided to step up intensity & also increase total training volume:
1 set warm-up squats (bar only)
4 sets squats
4 sets prone ham curls
4 SUPER SETS hack squat then extension
3 sets SLDL
2 sets ham curls with the stability ball (even with 14 reps these don't quite get me to failure).

I'm a touch sore today, but at least in my 6AM yoga/pilates I didn't get a cramp that almost made me YELP as I did a few months ago

I really don't think it would be sensible to train quads, hams, glutes, & lower back all at once. That would just be an excess. My training partner would not want to decrease total training volume on leg day since his leg strength is important b/c of his cycling. We are pretty set on adding a "core" day for lower back & abs.

My gym felt like a GYM last night. The fitness director & a few of the trainers were working out themselves. We actually had to fish around for extra wheels so my partner could hack squat 7 plates - his own personal best. I was so proud

 

[Arioch]

Hmm. My lower back and legs get trained on the same day twice a week. Does not seem to be a problem for most people who train Westside. Or Olympic lifters.

Mongo no like hack squats or extensions. Lack of hamstring recruitment during flexion of the quadricep puts the knee at greater risk of injury, specifically the patella tendon. Thought you were learning to front squat?

Reverse hypers can also be improvised using a power rack, but you probably do not have one of those either. A regular hyper extension bench can be elevated using the numerous aerobic steps that I am sure are lying all over. It should give you a full ROM.

Typical Max effort day:
Front squat off low box: 1 rep(max)
Ham-glute raise: 3 sets, five reps, weighted.
Reverse Hypers: 3 sets, 8 reps.
Inverted sit ups: 3 sets to failure with chosen weight
Something for calves.

Variation:
Deadlift from 4" platform: 1 rep
Split Squat: 3 sets, six reps.
Ham-glute raise: 3 sets, five reps, weighted.
Reverse hypers: 3 sets, six reps
DB weighted sit ups on stability ball, 3 sets to failure
Something for calves.

Speed squat day:
Squat to low box: 12 sets, 2 reps, with chains or bands added.
Weight increase of about 5% on last two sets.
Good mornings: 3 sets, five reps.
Reverse hypers: 3 sets, 8 reps.
Russian Twists: 3 sets, 10 reps each side.
Something for calves:

Variation:
Squat to low box: 12 sets, 2 reps, as above.
Dimmel deadlifts: 3 sets, 20 reps.
Reverse hypers: 3 sets, 6 reps.
Hanging leg raise, weighted: 3 sets to failure.
Something for calves.

 

[Arioch]

Well, there is also the issue of femur vs. radius/ulna length as well. If you have long femurs and a short lower leg, you will have to lean more. However, the longer your torso, the more you *should* be able to remain upright, unlike a throwback like myself. Easier to arch and maintain the bar in line over the heels.

And from your comments I thought being front heavy was the exact opposite of your problem

Ever wonder if large glutes could act as a counterweight and keep a lifter more erect in the squat?

 

[Gladiola]

Mongo no like hack squats or extensions. Lack of hamstring recruitment during flexion of the quadricep puts the knee at greater risk of injury, specifically the patella tendon. Thought you were learning to front squat?

ACK!!!!! NOT good news. See... I noticed a few months ago that my partners 1 RM for ham curl was only about 45% of 1RM for extension... which is not an appropriate balance (although not surprising for a cyclist). So doing further moves that would isolate quads is not good. He didn't do the extensions supersetted last night though. The leg press machine always seems to be taken & that's the primary reason we do hack.

Well, I thought regular squats were better than front & I have a squat rack at my tennis club/retirement home "gym" where I usually train. It's the university that lacks the squat rack, & I'm only there 1X per week at most - usually not leg day.

If by "Power Rack" you mean the rack like Hannibal & Spatts have at the 'asylum', then No. Our squat rack does not look like that. We have a squat rack & (of course) Smith Machine. Yes, the aerobics studio has aerobics steps. It's fun cardio (especially when *I'm* teaching haha!)

 

[Gladiola]

becuse my trainer had let me fall forward several times (couldn't catch me) and I'd gotten pinned.

Wow, you really fell down & got squished under a bar????
I would have jumped up (when eventually freed) & beaten the @$^%$ out of my trainer!!!! My training partner I might forgive because I love him, but he'd probably start running, fully expecting some wrath from me.

That is absurd. When you do a max lift that is risky, you RELY on your spotter. IMO that is a LOT of trust I place in my partner. I have faith that he'd be there if I need him. His presence alone is a reassurance & gives me confidence to really push my limits. If he let me down & put me in danger by his incompetence, I'd be pissed.

 

[Hannibal]

Let's review the squat.

Will there be a test???

 

[litloak]

Yup, this is all pretty impressive indeed. Just curious, Spatts, what is your occupation? Desk job? UPS delivery gal? Steel worker? Teacher? Rodeo clown? Just curious 'cuz I think my job is driving me into the ground. I've taken 2 weeks off from training and still don't feel up to hitting the iron. Damn!