Zander's Training Journal

[Zander1983]

Yes. 88lb barbell on my back, one leg on a bench.

 

[IronLion]

Some tips that help me balance better:

1. Keep your back straighter than a regular squat
2. Give your pressing foot about 10-15 outward angle
3. Focus on pressing through your big toe
4. If you get in a groove you should be able to go straight up and down like an elevator, almost all the stress should be on the hamstrings


BTW these are a great exercise I highly recommend them to anyone who has balance trouble on regular squats

 

[Zander1983]

Some tips that help me balance better:

1. Keep your back straighter than a regular squat
2. Give your pressing foot about 10-15 outward angle
3. Focus on pressing through your big toe
4. If you get in a groove you should be able to go straight up and down like an elevator, almost all the stress should be on the hamstrings

BTW these are a great exercise I highly recommend them to anyone who has balance trouble on regular squats

That's good information, thanks!

Through trial and error I worked out that you need your pressing foot to be pointing slightly outwards.

I must need to work on my form though, because to me, they've been mainly stressing my quads...

 

[IronLion]

the stess will vary by how far over your knee you go, just like a regular squat

 

[Zander1983]

Fair enough. I'll keep my current stance in that case, because they're having the desired effect.

 

[Zander1983]

Saturday 24 May: Upper Body - Vertical Push/Pull

Bench Press
132 x 10
176 x 8
198 x 8 x 3 sets

Close-grip Bench Press
176 x 8 x 3 sets

Bent-over Rows (overhand grip)
132 x 8 x 3 sets

 

[Zander1983]

Sunday 25 May: Indoor Soccer
Final game of the season was another disasterous loss. We capitulated over our final three games.

I want to play in a team (or different sport?) where my busting my gut is appreciated and/or achieves something . I don't think that's selfish. I hate losing.

I went into the game quite tight and sore, and I'm no different afterwards. Day off tomorrow.

 

[IronLion]

take a day off, eat well, and think about individual sports...

 

[DrBones]

I read a poliquin article, and I was under the immpression that split squats are when you put a dumbell in each hand, point your toes slightly outwards, and allow your hands to hang outside your legs...

My good knee recently just started flairing up and I'm HOPING its because of my VMO and really want to toss in some split squats to builld it up...

Awesome training journal by the way buddy... Good luck next season with your soccer team

 

[Zander1983]

Thanks guys.

I should start calling them bulgarian squats or 1-leg squats instead, its just that the first place I came across them called them split squats.

Dr.Bones, there has been quite a few threads about the VMO of late, so I'm sure you could find some good ideas.