Squat Progress!!

11 Apr

Nearing the end of my first run with The Cube (from Brandon Lilly). This is week 7. So far, I have definitely been noticing improvements in:

  • endurance
  • training recovery/volume tolerance
  • strength
  • fat loss

I’ve been eating quite a bit without tracking and have managed to remain quite lean and haven’t really gone up in weight. I dare say I seem to have even leaned up some more. High volume is doing my body good!!

I also switched up my squat form slightly. Brought my feet in slightly and also turned my toes a little more forward so I am squatting less like a duck, hah. It’s working much better and my knees are tracking properly. Much more power out of the bottom, and a more upright position.

WEEK 7, DAY #3:

Squats:

bar x bunch

95×5

115×3

145×1

165×1

185x5x2

More Squats:

205×1

215×1

225×2

Pause Squats: (Full 3-second pause at the bottom of each rep)

145×3

165×1

185x5x5 (PR in weight and reps)

Hack Squats:

25’s – 4×20 (alternating high/wide stance and close stance)

Very Light Good-Mornings:

75×12

85×12

95×12

NOTES:

Pause squats were especially good today. Felt like lowering the weight after my first set with 185 then decided I didn’t want to be a pussy and kept the weight the same, haha. That’s 40 lbs. more than 2 weeks ago!! Pretty sweet jump I’d say.

Was so dead after hack squats that I kind of skipped the DB straight-leg DL’s I was supposed to do. It was also causing me to run a bit late with work so I cut it after the good-mornings.

 

Vid of my pause squats:

 

And something extra to brighten your day and give you a laugh:

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One Response to “Squat Progress!!”

  1. F. Mohr April 12, 2013 at 3:03 pm #

    Reblogged this on .

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