Tuesday, January 1, 2008

New Year's Day Squat

Met up with Maura for squats today after my KB class. It wasn't my best form, but it was a PR for me. I was hoping for 4 sets of doubles... I got stuck on the way up from my first double and needed some help up from Maura. After that I changed my plan to singles and only did 3. What went wrong... I may have been a little low on energy, I was up late last night. I do know I let the bar drift forward and that goofed things up. A friendly PLer at the gym pointed this out to me, which confirmed my suspicions. despite my efforts in my second and third attempt, I just couldn't get my hams to fire the way I wanted. I even did my Z drills. I may have psyched myself out a little trying to do doubles with a weight I have never moved before. Who knows...

Squats
95X5
135X3
155X2
175X2
200X2
215X1X3
155X5


215lbs 2 of 3


215lbs 3of 3

Pause Squats
110X8X2

Bulgarian Split Squats
18lbs/18lbs X6
12kg/12kg X6X2

15 comments:

Mark Reifkind said...

smart move to go to singles. being tired definitely doesnt help heavy squats.this is what the sticking point and max effort works feels like.
next week stay with singles go
200x1
210x1
220x1
210x1
200x1

take long rests between sets and really work on taking in air and tightening up on the descent.this will be the last heavy squat before the meet right?

Mark Reifkind said...

ps, you are in a good position, btw. technique is fine it's just at the top end of your strength right now.this is where grinding it out is good.

fawn said...

Thanks for the plan Mark. I will post the squats next week.

fawn said...

I tried the new bench directions... very very helpful.

Mark Reifkind said...

fawn

check out this womans squat video.your mechanics are very close. study it carefully and dont get freaked by the weight

http://ironscene.com/view_video.php?viewkey=101e2c58bd89ec149400

glad the bench felt better.

fawn said...

Holy Crap! That is a freaky amount of weight! Thanks for the video Mark!

Howie Brewer said...

Awesome work Fawn. I know guys that couldn't move that weight! And just think, this is only the beginning.

Mark Reifkind said...

yeah I know, that is surreal for anyone 154 pounds much less a female in a single ply suit walking it out. BUT I was focused more on her biomechanics than anything. nice of them to show it in slo mo for us as well.

Mike T Nelson said...

Nice work Fawn!
Did you try the Z drills between squat attempts? You may want to try it out since initially the heavier weight can "re-jam" up the joint after repeated heavy loads. Over time you won't need to do it though as the body learns to accept its "new normal"
Keep up the great work!
Mike N

fawn said...

Mike,

This is how I drilled Z... Before any lifting, between the first and second heavy squat, then again after the pause squats. I would have done more... but taking shoes on and off is a pain in the butt. I will have to figure something out.

fawn said...

Mark,

I did watch her form several times... I took special notice how she drives through her traps and how her torso really doesn't change much through out the entire movement. I can intellectualize the movements, but I just need more practice. I still panic a little on every lift.

Mike T Nelson said...

You can lift barefoot (if the gym allows) for the non single work and once you do singles, put the shoes on and then take them off during the breaks. I know lifting in shoes is more SAID specific for the meet, but I think there is a benefit to doing some work barefoot (if you can)
Mike N

Howie Brewer said...

I did notice watching the Strongman competition that was on ESPN yesterday, that at least one of the competitors (I believe from England) performed the Squat Lift barefoot!

fawn said...

I will try barefoot, I actually prefer to go without shoes.

Mark Reifkind said...

fawn,

first off dont lift barefoot as you can't do that in a meet.second dont obsess about the hammies firing.It's your back that is going to be the limiting factor in a heavy squat as much as anything.
just as you noticed mauro driving through the traps into the bar and not moving the back, this is key.
its the hips and the back more than anything in a power squat.
you will get less nervous the more you do it. squat though are always intense. thats why I miss them :))