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Thread: Great squat day today

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  1. #1
    Senior Member deeder's Avatar
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    Great squat day today

    My program has me squatting/deadlifting 3 days a week and the Sunday squat workout is my high rep raw work. It's brutal. Friday is my gear day and I did triples in knee wraps followed by a ton of accessory work.

    My legs have been so sore that sitting on the crapper has been a chore. I was dreading today's workout as it was my last week of 8's and obviously the heaviest for 8's.

    Despite being sore as hell I was actually pretty loose today. Warm up went great, no aches, no pains and felt strong and tight.

    I worked up to 3 sets of 8 at 315lbs completely raw. I'm really psyched about it. For a while I was having hip/knee problems and my raw squat felt really weak all the time. Knee has been great lately and my hip is feeling pretty good provided I warmup properly.

    This friday will be my last week of knee wrap work, then I get to start 4 weeks of straps down work before peaking for my next contest. I'm starting to get really excited for my next meet guys! Training is going great, my strength feels like it's way up all around.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  2. #2
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    Great job! There is nothing like sore legs to keep you motivated....

  3. #3
    Strongman Tom Mutaffis's Avatar
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    That is a lot of volume - sounds like your body is adapting well though!
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    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  4. #4
    Senior Member deeder's Avatar
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    Quote Originally Posted by geoffsherman View Post
    Great job! There is nothing like sore legs to keep you motivated....
    Or to make me not want to go to the gym and have to force myself.

    Quote Originally Posted by Tom Mutaffis View Post
    That is a lot of volume - sounds like your body is adapting well though!
    Yeah it's a ton of volume but I seem to respond better to it than a Westside type template with lower volume/heavy weights.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  5. #5
    Senior Member FFHill's Avatar
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    Are you doing anything special to get your hip warmed up?

  6. #6
    SchModerator ZenMonkey's Avatar
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    Thats good news bro! Keep it up!
    Sarvamangalam!

  7. #7
    Senior Member BFGUITAR's Avatar
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    Today I just squatted 315x5 with belt+wraps. It was awesome! This was my one rep max at the start of June when I was 20 pounds heavier.

  8. #8
    Senior Member deeder's Avatar
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    Quote Originally Posted by FFHill View Post
    Are you doing anything special to get your hip warmed up?
    I don't know if its special but here is generally what I do on a squat day. I start with some static hamstring, glute and hip flexor stretches. Followed by some attempts at body weight squats and some 'leg swings'. I guess they are kind of the equivalent to do cycles with your arms to warm the shoulder up. First just kicking on leg as high as you can then bring it way back behind you and repeat a few times, then bringing the leg across your body and then extending out to the side as high as you can.

    I like to do a couple sets of front squats with just the bar and I sit in the hole for a few seconds on each rep trying to get my back straight. I usually do one set of back squats with just the bar then I'm pretty much ready to squat.


    Quote Originally Posted by ZenMonkey View Post
    Thats good news bro! Keep it up!


    Quote Originally Posted by BFGUITAR View Post
    Today I just squatted 315x5 with belt+wraps. It was awesome! This was my one rep max at the start of June when I was 20 pounds heavier.
    Nice work! I think almost 2 years ago I did a set of 4 with 315lbs with a belt and wraps. It took a while but I think I'm stronger than I was then...
    Last edited by deeder; 10-28-2008 at 10:16 PM.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  9. #9
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
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    3,618
    Wow in two years you have done VERY well for yourself! I hope to do just as well.

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