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Barbell A Barbell Squat Challenge for 2022 (315lb x As Many Reps As Proper)

BJJ Shawn

Level 6 Valued Member
Does this hold water?

 

Boris Bachmann

Level 7 Valued Member
Does this hold water?
Probably.

But, I'm leery of stance prescriptions and (I don't know if this is the right word but) 'deterministic views' of body structure with regards to squatting. We all have the bone structure and leverages we were dealt with, but sometimes a technique can take years to show its inherent strengths or flaws. What I mean by that is your technique might be advantageous to performance short term, but hurt your progress or injure you long term, and vice-versa (hurt your performance short term, but be good for your longer term performance and health).
 

BJJ Shawn

Level 6 Valued Member
Probably.

But, I'm leery of stance prescriptions and (I don't know if this is the right word but) 'deterministic views' of body structure with regards to squatting. We all have the bone structure and leverages we were dealt with, but sometimes a technique can take years to show its inherent strengths or flaws. What I mean by that is your technique might be advantageous to performance short term, but hurt your progress or injure you long term, and vice-versa (hurt your performance short term, but be good for your longer term performance and health).
If you can’t rely on how you feel and/or perform with a change in position, and you’re leery of stance prescriptions, how would you go about figuring out what’s best LONG TERM? I have always used feet slightly out, but my squat is pathetic. Just now I tried feet forward based on the video (with light weight) and it feels awkward but that certainly be because I never do it not because it is wrong for me. Without spending years, how would you determine which path to follow?
 

Freddy.Sanchez4234

Level 1 Valued Member
Certified Instructor
Sinister
I dont know if this has been answered yet. Are any kind of equipment like belts used for this challenge. Without a belt i can get 315 for 5. Without a belt i can tackle the same challenge and complete 11. (I was having a good day).

Second thing to note is for the non-facebook people we should do a hashtag so people from instagram can see and potentially join. (SFG Certified ofcourse). Maybe something like #ABARBELLSQUATCHALLENGE
 

Boris Bachmann

Level 7 Valued Member
If you can’t rely on how you feel and/or perform with a change in position, and you’re leery of stance prescriptions, how would you go about figuring out what’s best LONG TERM?
Well, I've been accused of having a 'strange focus' here lately, but I believe that for most people, varying stance (foot placement, width), bar placement (high, low, front, overhead, etc), and even implements (barbell, KB, etc) is best in terms of long term health and performance.
I have always used feet slightly out, but my squat is pathetic. Just now I tried feet forward based on the video (with light weight) and it feels awkward but that certainly be because I never do it not because it is wrong for me.
What do you mean by 'pathetic'? When you say 'always', what does that mean (how long, how much effort have you given it)? And why do you think it's pathetic?
Without spending years, how would you determine which path to follow?
What is your goal? That will determine the path. (I'm not trying to be all esoteric guru here fwiw - if you say "long term health and performance", then I answered it above)
 

Boris Bachmann

Level 7 Valued Member
I dont know if this has been answered yet. Are any kind of equipment like belts used for this challenge. Without a belt i can get 315 for 5. Without a belt i can tackle the same challenge and complete 11. (I was having a good day).
As long as you're squatting 315lb, you're good. Belt, wraps, suit, monolift, safety squat bar, zercher, overhead, high bar, low bar - we're nondenominational here.
Second thing to note is for the non-facebook people we should do a hashtag so people from instagram can see and potentially join. (SFG Certified ofcourse). Maybe something like #ABARBELLSQUATCHALLENGE
#squat315forreps
#squatchallenge2022
#2022squatchallenge
These were the hashtags I've been using (I haven't been real consistent), but yeah, I'm good with whatever anyone thinks we should use.
 

Antti

Level 9 Valued Member
If you can’t rely on how you feel and/or perform with a change in position, and you’re leery of stance prescriptions, how would you go about figuring out what’s best LONG TERM? I have always used feet slightly out, but my squat is pathetic. Just now I tried feet forward based on the video (with light weight) and it feels awkward but that certainly be because I never do it not because it is wrong for me. Without spending years, how would you determine which path to follow?


Squat often, and in different ways. Just try it out. It takes time.

As a concrete example, do 3-6 week blocks of different types of squats. In a block, do a squat or two, and do each at least twice a week.

A little, incomprehensive list of squat options:

-zercher squat
-front squat
-wide/narrow stance low/high bar back squat
-pin squats of different heights
-box squats of different heights
-accomodated resistance, bands/chains added
-different bars, like cambered bars and safety squat bars

And of course, mix them out. Like do a high box wide stance low bar squat with chains and an SSB. It may take a while before you run out of variations...

Also remember that loading may change your feel on a variation. Go heavy, don't expect that something feels good with a 1RM if you've never had any plates on the bar.
 

BJJ Shawn

Level 6 Valued Member
Well, I've been accused of having a 'strange focus' here lately, but I believe that for most people, varying stance (foot placement, width), bar placement (high, low, front, overhead, etc), and even implements (barbell, KB, etc) is best in terms of long term health and performance.

What do you mean by 'pathetic'? When you say 'always', what does that mean (how long, how much effort have you given it)? And why do you think it's pathetic?

What is your goal? That will determine the path. (I'm not trying to be all esoteric guru here fwiw - if you say "long term health and performance", then I answered it above)
My squat is pathetic in terms of weight I can lift. I just maxed out at 250 lbs, and for reference (not that it’s a good comparison, but shows I’m not totally weak) I can bench press 220 lbs so it’s almost the same as my weak squat.

My goal is to hit 2x bodyweight squat but for no other reason than to have a goal to aim for. I’m a loooong way from that. Guys on here doing Zercher squats with 315 for dozens of reps and here I am with my single plates, lol.

By always, I mean whether I’m doing goblet squats, back squats, double kettlebell front squats, bodyweight, etc I always have my feet angled a little out. Foot width varies, but I have never used feet parallel as it feels a bit weird.
 

Boris Bachmann

Level 7 Valued Member
I hate saying this because it sounds like a cop-out, like I'm not answering the question, but here you go: TIPS AND HACKS MAKE YOU BETTER, BUT TIPS AND HACKS DON'T MAKE YOU GOOD. It's going to take time.

Here's what Dr. Squat himself Fred Hatfield said once on his forum about routines (but it applies here) probably 20+ years ago - I copied and saved it because it was so good:
"Look, 'routines' are just that! I have written much on the subject. I have probably given the subject more careful thought than most. Here is yet another thought that I should've written at some time... maybe I did... can't remember.

In order to achieve ANYTHING in life to the pinnacle of your capabilities, you must 'marry' the thing! Become a 'priest' to it. Live, eat, sleep and breathe it! You MUST NOT succumb to whoredom and meander from one routine to another in the false hope that one of them is gonna 'work'. It will not! You may get a quick fix from it, but it'll only be because you re-injected some adaptive stress into your routine.

Do this instead. THINK IT OUT!


Now, most lifters cannot do this because they are not educated in the discipline, and because they have never been taught to REALLY think things through! So, the alternative is to find yourself a bonafide guru who HAS, and hang your hat on what that person has to say! So, find one! ONE!"
 

Boris Bachmann

Level 7 Valued Member
My squat is pathetic in terms of weight I can lift. I just maxed out at 250 lbs, and for reference (not that it’s a good comparison, but shows I’m not totally weak) I can bench press 220 lbs so it’s almost the same as my weak squat.

My goal is to hit 2x bodyweight squat but for no other reason than to have a goal to aim for. I’m a loooong way from that. Guys on here doing Zercher squats with 315 for dozens of reps and here I am with my single plates, lol.
250 is not 'pathetic' - trust me, I understand the feeling, but it's not.

2x bodyweight - good. How much do you weigh? How much time/effort are you willing and able to dedicate to achieving that goal?
 

BJJ Shawn

Level 6 Valued Member
250 is not 'pathetic' - trust me, I understand the feeling, but it's not.

2x bodyweight - good. How much do you weigh? How much time/effort are you willing and able to dedicate to achieving that goal?

I have a three prong goal. I’m currently 171lbs, but my initial goal is 1.75 BW squat at 165 lbs by my 40th birthday. Which means losing another 6 lbs of fat and hitting 290lbs in 10 weeks time. It’s an optimistic goal, but not totally out of the question as I hit 250 without doing any back squats in months (I was still squatting, but mostly kettlebell front squats), and I am currently starting a cycle of Reload with a 3 week peak at the end.

Second goal is to join this challenge by hitting 315 by New Year’s Eve.

Third goal would be double bodyweight which if my weight stays at 165 would be 330 and I have no timeline on that one.

I am not planning on competing and I do it more for fun than anything as I no longer compete in Jiu Jitsu either.
 

Boris Bachmann

Level 7 Valued Member
I have a three prong goal. I’m currently 171lbs, but my initial goal is 1.75 BW squat at 165 lbs by my 40th birthday. Which means losing another 6 lbs of fat and hitting 290lbs in 10 weeks time. It’s an optimistic goal, but not totally out of the question as I hit 250 without doing any back squats in months (I was still squatting, but mostly kettlebell front squats), and I am currently starting a cycle of Reload with a 3 week peak at the end.
I don't know what 'Reload' is, but yeah 40lb in 10 weeks isn't bad at all (especially if you haven't been squatting!).
 
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