Zander's Training Journal

[IronLion]

I started with a three inch box outside both arms and I would do all mine up to them. I moved to six inch boxes and eventually eight. If you have an actual height you are trying to reach every time it is better. It is like the difference between box jumps and knee tucks...even when you are fatigued you still have to make it up on the boxes.

 

[Zander1983]

Tuesday 17 June: Squats 1RM

Squats
Bar x 5 x 2
132 x 3
176 x 3
220 x 3
242 x 1
264 x 1
286 x 1
308 x 1
330 x 1 PR!!

Speed Deads
176 x 1 x 5 sets

Lonestar Steakhouse should expect some serious profits tonight

 

[revexrevex]

Whats funny is that you never went about 275 in your training cycle! Congrats. Oops i meant bitch youre getting ahead of me, this is getting competitive.....

 

[Zander1983]

264/330 = 80%

That's as high as my squat weight went during the four week block. I was training for hypertrophy though. At times there were multiple sets with higher reps than I might otherwise use.

Remember, I was also going SLDs and GMs on a different day to my squats. That would've definately helped. Likewise the food. I've been at it hard.

I'm still full from last night's dinner (it is 9:00am Wednesday and I ate at 7:00pm yesterday). It was absolutely massive. However, I still packed some more eggs and cheese into me for breakfast.

 

[coolcolj]

Your shoes/carpet looks really wobbly

be careful - less you might pull and abductor

 

[Zander1983]

While not that soft, my carpet does have quite a bit of give in it. Definately not ideal for squatting. Would a mat of some kind help? There is no way in hell I'm going to be able to cut out the carpet under the rack, unfortunately.

I have extremely flat feet. The Asics I'm wearing give me a nice arch and bring me to a neutral position. I'm not sure whether they're good for squatting though?

 

[Zander1983]

I have extremely flat feet. The Asics I'm wearing give me a nice arch and bring me to a neutral position. I'm not sure whether they're good for squatting though?

Actually, the flat feet thing isn't correct. My feet turn inwards A LOT. They have quite a normal size arch, but they're abnormally wide and rotate inwards way too much... Finding the right shoe is an effort.

 

[coolcolj]

No a mat would make it worse, sice it will just float.

Just get a shoe that does compress under load

 

[revexrevex]

zander how many pounds of PR is that?

 

[Zander1983]

I'd only be guessing, since I've never properly maxed out due to injuries. Six weeks ago I would've estimated my squat 1RM to be about 264 pounds.