So, Chris Dorr had given me some advice on squats suggesting I start by moving my butt back and then letting my knees bend to facilitate my descent vs. bending at the knees first. I think this kind of imagery gets you focused on moving your butt back so your center of gravity stays over your ankles and your back straight. At any rate, the method, combined with copious warm-up seems to be working on squats. Yesterday, Nancy and I did a great legs, back, and triceps workout in the heavy phase of our current hypertrophy mesocycle.
Here's the workout in weight/repsXsets with weight in lbs. and 60 seconds between sets. Target weight relative to 1RM is in percents.
- Free bar squat (75%): 145/10X1, 155/10X1, 165/10X2
- Free Motion standing leg curl (65%): 30/10X4
- Free Bar lunge (75%): 110/10X1, 120/10X1, 130/10X2
- Underhand standing Barbell row with EZ Bar: 115/10X4
- Back Extensions: 15X4
- BOSU jackknifes: 15X3
- Decline Dumbbell Triceps Extension: 30/10X4
My chief issue seems to be keeping my balance on the squat and the lunge. On both of those exercises, I hit 75% on the last two sets. We're supposed to measure 1RM again at the end of next week. I think I will go up on the bench and likely the deadlift. I'm not sure what will happen with squats.
Hypertrophy happens after you gain coordination. My sense with the squat is that we have really been getting down coordination. We've been squatting twice per week and getting better.
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Posted by: breathenape | December 07, 2011 at 04:15