I was thinking about loading up the bar like 3 pps and just stand there for a few seconds to strengthen my stabilizers. Or would it be better to just stick to a regular rep/set?
going through the full ROM would benefit you alot more than a static parallel hold would.
This is done by powerlifters a lot to get used to a heavier weight. It's more neurological than actually strengthening the stabilizing muscles, although that would occur, too.
Is 3pps heavy for you? In order for this to be useful it would have to be pretty heavy (not squashing you like a bug heavy).
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I have never try 3pps, didn't wanna get a head of myself and get crushed hehe .. i can do 245 for 5 though. May be i'll try static hold with super heavy weight, and follow by a few sets of atf squats.
I think most people call these "walkouts". They can be affective because I find a lot of the time when I try 1 rep max I am trembling with the weight on my shoulders before I even begin the rep.
If I were you I'd do your regular squatting sets and then throw in some walkouts afterwards.
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Originally Posted by DNL
IMO, if you can do 245 for 5 full squats (real squats mind you), then I think you could do 3pps. You might be able to do it only once or twice, but I think you could pull it off. Do the walk outs with 250, 275 then 315, just to see how it feels. Please use a power cage with safety pins so you don't hurt yourself.
I've done 225x12, 285 x 3 and 315 x 1 (all with good form going past parallel)
I think you wouldn't have much of a problem squatting 3 pps.
I hurt my back once because i was too cocky... I did 245 x 5 for parallel, wish i can ATF squat that much.. hehe. Thanks for the warning max-mex.. the cage has been my friend for a very long time.
Thanks everyone for replying. =)
OOps i just looked in my log sheet, it was 225 for 5 and 245 for 3.
Sometimes I'll do a walkout with about 50-90# more than my max right before I attempt a max. It won't do much for stabilizers, but it will certainly get you used to holding that much weight on your back.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
Walkouts are useful in addition to squats. Don't replace one with the other.
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