Carl in Dover
Level 5 Valued Member
Training again today and thought that I'd pass this along....
I've noticed when squatting and progressing towards heavier weights (95%+), it's a real shocker to the system to stand up in the rack with near max loads. In an effort to "re-arrange the mindset" I worked on just standing up with supramaximal loads today. Walking out with supramaximal loads will come later, probably after Regionals.
First thing, whenever attempting any lifting make sure all safety protocals are in place. J-hooks firmly seated, safety bars/straps optimally placed and secure, phone nearby, mind and body prepped, appropriate footwear and area cleared of obstacles.
Working with my 95kg body weight and current 117.5kg PR my workout went like this.
I set a tabata timer for 20 seconds work and 60 seconds rest x 10 reps.
Loaded the bar appropriately and assumed my regular squat position. Standing up with the load and holding position for 20 seconds, not moving. Safely lowered load and then rested 60 seconds. Continued for 10 reps. Took a few minutes and loaded bar for next set. Continued until completed.
My work sets are below. Adapt to your own strength level and goals as needed.
1 set. 20w/60r x 10 @ 70kg
2 set. 20w/60r x 10 @ 120kg
3 set. 20w/60r x 10 @ 140kg
4 set. 20w/60r x 10 @ 143kg
143kg is 1-1/2 my bodyweight (my squat goal).
The time under tension should help the overall strength, and will certainly make the regular squat session later today seem easy!
Carl in Dover
I've noticed when squatting and progressing towards heavier weights (95%+), it's a real shocker to the system to stand up in the rack with near max loads. In an effort to "re-arrange the mindset" I worked on just standing up with supramaximal loads today. Walking out with supramaximal loads will come later, probably after Regionals.
First thing, whenever attempting any lifting make sure all safety protocals are in place. J-hooks firmly seated, safety bars/straps optimally placed and secure, phone nearby, mind and body prepped, appropriate footwear and area cleared of obstacles.
Working with my 95kg body weight and current 117.5kg PR my workout went like this.
I set a tabata timer for 20 seconds work and 60 seconds rest x 10 reps.
Loaded the bar appropriately and assumed my regular squat position. Standing up with the load and holding position for 20 seconds, not moving. Safely lowered load and then rested 60 seconds. Continued for 10 reps. Took a few minutes and loaded bar for next set. Continued until completed.
My work sets are below. Adapt to your own strength level and goals as needed.
1 set. 20w/60r x 10 @ 70kg
2 set. 20w/60r x 10 @ 120kg
3 set. 20w/60r x 10 @ 140kg
4 set. 20w/60r x 10 @ 143kg
143kg is 1-1/2 my bodyweight (my squat goal).
The time under tension should help the overall strength, and will certainly make the regular squat session later today seem easy!
Carl in Dover