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| Display Name | Post: Stella's Adventures in Squatting | |
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Admin At home here Posts 924 |
05-11-04 08:59 PM - Post#4691
Let's start with a note from Stella's email coach, IronOnline moderator Bill Keyes: In early October, 2001, Stella Juarez, a stalwart contributing member of the IronOnLine discussion group, expressed a high level of frustration with the high rep leg workouts she had been following since she had begun lifting. She was mentally and physically ready to try 'going heavy.' As a heavy lifting disciple Stella's new-found desire warmed the cockles of this old man's lifting heart. We corresponded a bit as to the best way to get underway with the new philosophy and agreed on an approach. My only requirements were that (a) she follow the program as outlined and (b) that she provide continuous feedback on a workout by workout basis. As you will see in the journal that follows, Stella more than exceeded expectations in both categories. Her results were so phenomenal as to be almost scary and the feedback was unparalleled. Anyone who has ever been in a coach or advisory capacity could never ask for more. The separation of over 1,000 miles and two mountain ranges vanished in the face of Stella's detailed advice of how she was adjusting physically, mentally, and emotionally to the new training style. What you'll see here is no less than an odyssey from initial reservations and trepidations about one's own abilities to a belief in one's capabilities and on to some important revelations of self and an acceptance of possibilities. Bill Keyes ----- The plan of attack Stella writes to her coach, Bill Keyes: I want to try heavier squatting. I am sick of high rep squats. I can't bear it any longer..it's all I have ever done on legs. Very rarely have I dipped below 12 reps..and probably NEVER, EVER below 10. Just for curiosities sake, I would like to see what "heavy" squat would be for me. What do you suppose is a safe way to go about this? I thought about spending my 5 week challenge working on this. I don't care if I bust out of my jeans, LOL. The other day I did a mini-test. I basically started light and just kept adding 5 or 10 pounds and shot for 10-12 deep squats. I stopped at 175 because I got kind of scared to do more without really knowing what I was trying to accomplish. If I remember right, I don't believe any of the longer rest periods exceeded 2 minutes. Warm up: some light leg ext and empty bar squats 95x15 115x15 125x15 (I very infrequently go any heavier than this, I stick to ~15 full reps and lately have completed the sets with 3-5 half reps and then maybe one or two more full reps. Don't ask why. I don't know) 135x12 145x12 155x10 (began to lose some depth here and mental confidence but it still felt ok. My quads felt a new kind strain at this point that is hard for me to explain..but it wasn't the same burn as I am used to. The drive up just felt was like a working strain, not a burn) 175x10 (these were all 3/4 squats because I worried I wouldn't come out of the hole, I lost smoothness at about rep 7 but maybe had 11 reps in me. I completed the remainder of my workout and felt a little surprised that I could have kept going if I lowered the rep range and realizing that I somehow have fallen into the "don't go too heavy or you'll get bigger" mentality in my leg training. Have I inadvertently slowed my progression by perhaps not going heavy enough on my working sets? The number 200x6 pops out as a realistic goal if I don't prefatigue on the lighter sets. What do I do next trusted friend? How low should I go? ;-) -Stella Bill responds: Stella, high rep anythings for an extended period of time is mentally fatiguing as you are discovering. This is a squat specialization program. Using the 175 x 10 from above give this a shot twice a week. For the sake of this illustration, I'm going to figure a start date of Thursday 10/04, with the second squat workout Monday 10/08. 10/04: 3 x 8 with 175; 3 x 5 205; 5 x 3 235. That's 11 total sets of squats. Follow with 4 x 10 of thigh curls; 2 x 12 leg extensions. 10/08: 3 x 8 175; 3 x 5 210; 5 x 3 245 10/11: 3 x 8 175; 3 x 5 215; 5 x 3 255 10/15: 3 x 8 180; 3 x 5 220; 5 x 3 260 10/18: ditto 10/15 10/22: 3 x 8 185; 3 x 5 225; 5 x 3 265 10/25: ditto 10/22 10/29: 3 x 8 190; 3 x 5 230; 5 x 3 270 11/01: ditto 10/29 11/05: 3 x 8 195; 3 x 5 235; 5 x 3 275 11/08: ditto 11/05 11/12: 3 x 8 200; 3 x 5 240; 5 x 3 280 This is 12 workouts over 40 days. Between the 8 rep and 5 rep sets rest 2 to 3 minutes but try to keep it closer to 2. On the 3 rep sets, rest between 3 to 4 minutes but try to stay close to 3. Important note: even if you feel like it, don't drop the rest periods below 2 and 3 respectively. We're building strength here, not cardio fitness. Stella, I strongly encourage you to give this a try. Everyone I've put on this program (including me) love it and get good long term results in terms of moving that strength level up dramatically. If you do decide to do this, the only add'l thing I'd recommend is keeping me posted on how each squat workout goes so I can monitor it for you and provide feedback/adjustments if necessary. I've never had anyone on this 'remotely'. Bill Fine tuning the program <<Okay, Bill, are you crazy?>> BWAHAHAHAHA. No. :) <<You scared little grasshopper. LOL What I mean is I think I need to first get a little used to the mental aspect of bearing the heavier loads. The last thing I want to do is freak out an drop a loaded bar.>> I did think about this after I posted. Here's a way to ease into the program I outlined: Day One: 2 x 8 175; 2 x 5 195; 3 x 3 215 Day Two: 3 x 8 175; 3 x 5 195; 5 x 3 215 Day Three: 3 x 8 175; 3 x 5 200; 5 x 3 220 Day Four: 3 x 8 175; 3 x 5 200; 5 x 3 225 Day Five: 3 x 8 175; 3 x 5 205; 5 x 3 230 Day Six: 3 x 8 175; 3 x 5 205; 5 x 3 235 By this point you've gotten three weeks under the belt and accustomed to walking backwards with the heavier load. A set of 10 with 175 translates to roughly a single with 250 - 255. After just three weeks of the above, that single would move up to roughly 275. Over the next four workouts you would get the spread between rep groups to 40#. Day Seven: 3 x 8 175; 3 x 5 210; 5 x 3 240 Day Eight: 3 x 8 175; 3 x 5 210; 5 x 3 245 Day Nine: 3 x 8 175; 3 x 5 215; 5 x 3 250 Day Ten: 3 x 8 175; 3 x 5 215; 5 x 3 255 Now you've got the spread and you're ready to really go forward. <<I look at your program and it's hard for me to imagine lifting all of that. I guess 225 though would only be a little more than 175 and I won't be doing 70 reps before I attempt it. I believe that I have the strength possibly because it *IS* less reps but I need to get used to that feeling.>> You do have the strength, and you are right regarding the 'feeling'. It's critical to locate that groove just below the nape of the neck for the bar to rest comfortably into. <<I am printing this all out because I squat in the morning. I'll let you know what happens.>> You'll love it. My only caveat is that if you feel uncomfortable, back off a little. Foot spacing is also important. I'm envisioning a foot spacing about one foot's width wider than shoulder width (convoluted but you know what I mean) with toes slightly out. When you bottom out at your normal depth knees will be directly in line over your feet. This is absolutely critical. If your knees aren't in line you'll have problems. What this means if that the foot spacing I referenced is too narrow, move them out. This is a direct correlation to your hip width, which I don't know. The only other recommendation I'd have would be to move leg day to the first day of your split. I'm anxious to hear how things go. I wouldn't presume to advise someone on how to get 'physique contest ready' but I *do* know how to build strength and move those numbers up. You're getting the best I've got. Bill1.1 P.S.: you *do* know the 'grasshopper' reference, don't you? Stella writes: October 6, 2001 Okay Bill, I no longer think you are THAT crazy. I tried your revised version and incorporated some"easing into it" advice provided. I got up this morning and decided today was the day. I felt nervous for some reason or perhaps just reluctant to break a pattern (this is when I wish I lived closer to another IOLer) I am glad I called for the vote of confidence the pointers. Now my coach has a voice. Here is the nitty, gritty. I warmed up with some deep knee bends and a set of 8x135. The suggested Day 1 was: Day One: 2 x 8 175; 2 x 5 195; 3 x 3 215 I did: 2x 8 175; 2x7 195; 3x5 215 So I got my feet wet but definitely am still learning on transferring the strength into fewer reps because I could feel I could push a little more. Bill, the initial poundages you suggested were not as far off as they seemed at first and to be honest, that was a surprise to me. ;-) I took 1 minute breaks at first and felt okay with that. When I got to what was going to be the 3x3, I extended that but no longer than 2 minutes so that tells me I still have a little more in there for this rep range, I just have to find it where that is. >>By this point you've gotten three weeks under the belt and accustomed to walking backwards with the heavier load. >> This was harder for me last week when I first tried it but this time I just tried not to look to much at the plates. Where my wits most *want* to fail me is lifting it off the rack because I am not so used to feeling the amount of weight there. Still, I didn't find it feeling unnatural, just different. I think I got the bar position and foot position down pat. It is funny how with only doing a few reps it becomes more ..I don't know, artistic. I just felt much more aware of my whole body being involved in this. I felt my weaknesses the most on the last two sets getting ready to come out of the bottom. My torso felt like it wanted to fall forward from my belly button and it seemed key to really keep my core strong, especially as I progress with poundage. It was great to feel all the fibers in my body so quickly into a set. I did really love the new experience and I am excited for my next try. I think I really needed this..so thank you, thank you, thank you. This is exactly what I needed right now. I can tell because I need a nap right now and I am feeling my quads tighten a lot sooner than I normally do. >> P.S.: you *do* know the 'grasshopper' reference, don't you?>> I think its a literary reference? I dunno though, I just think of a grasshopper as this green hoppy little thing, jumping around and sometimes I see myself that way too. Stella In this "episode" Bill dispenses some of pointers on form and Stella responds back to some of his concerns with some of the things she's been doing to prepare for this journey. A mutual respect for the squat begins to emerge in the relationship between two friends. Adventures in Squatting #5: Day 1 DOMS Part 1 October 7, 2001 Bill: "Now that you are feeling more confident with the load, work on getting that 40# spread rather than working faster BUT what you've got to guard against is your muscular strength overpowering the ligaments and tendons. As much as I love bench presses, the most satisfying feeling I've ever had in lifting is coming out of the hole with a PR squat. Fool around with 135 on your back to find that 'point'to focus on that will maintain your form." Bill, All hail to the King of Squats! Crouch down before the master! The quads and glutes are feeling the love today, let me tell ya. I don't know if I am aware of your background with all of this. Is it just years of training & experience? (EDIT: Bill has a knack of being able to calculate lower rep range poundage based on current routines) I'm gonna have to control the behavior pattern of feeling like I need to hurry back up there right after I've re-racked the bar and stay focused on what I am doing. On the tendons & ligaments issue, I was thinking about this when you mentioned it on the phone. I think some of the other leg work I do has actually prepared me for this endeavor. For example, over the last year, I've been varying the spacing, placement on platforms, and angle of my feet & toes- whether it's been squatting, leg pressing, or leg extensions. That is kind of the way I've given my leg workouts variety and challenge other than just through poundage increase. You mentioned the adductor/abductor machines and how that can help with some of this. I haven't done those in forever but do often do Sumo squats or even wider stance leg presses with my feet higher or lower on the platform depending on if I am trying to get more hammy in there or not.I see a lot of people do the same exact leg routine over and over- even more than their upper body routines. It will actually be nice though to specialize for a little while. I promise to be careful. ;-) I love squatting or any leg training too. Part of it may be because it just always makes me feel like I'm so in my own little universe. It may have something to do with the fact that you see so many folks chicken out on their leg training if they even do it at all. I like to feel seperate from all of that. I'll be honest, it will be a great feeling to earn the sight of a couple of 45s & a quarter on each side of my bar. Got the focal point. There is a smudge mark on the gym mirror and I just try to focus on that. When I don't, I can feel my lower back break away from its proper placement. Something else I meant to say...was just this new sense of respect for people that train to lift very enormous amounts of weights. As I go through this, I think I will gain an even greater sense of appreciation for squats. I'm already visualizing Weds night. Stella (stuck sitting on the floor right now, LOL) In this "episode" Bill dispenses some of pointers on form and Stella responds back to some of his concerns with some of the things she's been doing to prepare for this journey. A mutual respect for the squat begins to emerge in the relationship between two friends. October 7, 2001 Bill: Now that you are feeling more confident with the load, work on getting that 40# spread rather than working faster BUT what you've got to guard against is your muscular strength overpowering the ligaments and tendons. As much as I love bench presses, the most satisfying feeling I've ever had in lifting is coming out of the hole with a PR squat. Fool around with 135 on your back to find that 'point'to focus on that will maintain your form. Stella: Bill, All hail to the King of Squats! Crouch down before the master! The quads and glutes are feeling the love today, let me tell ya. I don't know if I am aware of your background with all of this. Is it just years of training & experience? You have a knack of being able to calculate lower rep range poundage based on current routines. I'm gonna have to control the behavior pattern of feeling like I need to hurry back up there right after I've re-racked the bar and stay focused on what I am doing. On the tendons & ligaments issue, I was thinking about this when you mentioned it on the phone. I think some of the other leg work I do has actually prepared me for this endeavor. For example, over the last year, I've been varying the spacing, placement on platforms, and angle of my feet & toes- whether it's been squatting, leg pressing, or leg extensions. That is kind of the way I've given my leg workouts variety and challenge other than just through poundage increase. You mentioned the adductor/abductor machines and how that can help with some of this. I haven't done those in forever but do often do Sumo squats or even wider stance leg presses with my feet higher or lower on the platform depending on if I am trying to get more hammy in there or not. I see a lot of people do the same exact leg routine over and over—even more than their upper body routines. It will actually be nice though to specialize for a little while. I promise to be careful. ;-) I love squatting or any leg training too. Part of it may be because it just always makes me feel like I'm so in my own little universe. It may have something to do with the fact that you see so many folks chicken out on their leg training if they even do it at all. I like to feel seperate from all of that. I'll be honest, it will be a great feeling to earn the sight of a couple of 45s & a quarter on each side of my bar. Got the focal point. There is a smudge mark on the gym mirror and I just try to focus on that. When I don't, I can feel my lower back break away from its proper placement. Something else I meant to say... was just this new sense of respect for people that train to lift very enormous amounts of weights. As I go through this, I think I will gain an even greater sense of appreciation for squats. I'm already visualizing Weds night. Stella (stuck sitting on the floor right now, LOL) Bill responds: <<I don't know if I am aware of your backround with all of this. Is it just years of training & experience?>> Largely just years of experience and experimentation on myself and folks I've trained. Over time, I've discovered that 2.5% per rep can take a trainee from a multi-rep set to a pretty good approximation of a single rep max. I also add 2.5% for each add'l set. Example: You said you had gotten 175 x 10 in the squat and felt there were a couple of more reps there. For the program I outlined, I assumed 12 reps would have been close to your max with 175. So here's the drill: 12 reps - 1 rep = 11 reps 11 reps x 2.5% = 27.5% ...then I assumed an add'l 12 rep set would have been possible for you if you had rested 3 - 4 minutes. This wasn't a blind assumption, but based on what I've read of your training. 27.5% + 2.5% for the add'l set = 30% 100% - 30% = 70% 175#/70% = 250# Then I adjusted the rep weight recommendations based on this. I've since seen on the web charts that work things up similarly based on all kinds of studies. So on the one hand, it's nice to have validation, my method seems to work most of the time and I wouldn't change it even if the 'scientific' guys said otherwise. Just call me "Vince Gironda Junior." <<You mentioned the adductor/abductor machines and how that can help with some of this. I haven't done those in forever but do often do Sumo squats or even wider stance leg presses..>> The Sumo squats are great for those muscles ditto for the wide placement leg presses. If you feel confident and strong in that area of the leg, no need for the machine work right now. Keep careful track of how you are coming up. If you find the knee beginning to come in more than just a little, time to back off on the weight a bit and work those adductors. Also work the thigh curls hard for the few sets that are there. One of the leading cause of hamstring pulls are quads being disproportionately strong vis a vis the hamstrings. I tore the right hamstring years ago ('82) running the bases and still have a 'hole' near the lower attachment. <<Got the focal point. There is a smudge mark on the gym mirror and I just try to focus on that. When I don't, I can feel my lower back break away from its proper placement.>> Good. You're learning all this stuff on your own, just like some of us old guys did. Trial, error, observation, adjust, listen, try again. You're a throwback, kiddo. <<Ahh, so you *are* the master then, huh? ;-)>> I always did like Keye Luke (who played one of the masters after gaining notoriety as Charlie Chan's Number One son). Bill She squats in beauty This issue covers the second training day of the program. Confidence and self-motivation begin to emerge with each ascending rep and the student's perception of "heavy" begins to change. The respect for the bar is always there- but under the instructor's watchful eye, a sense of possibility permeates the gym air. Stella: For a lot of people, training is kind of a means to an end. It's physical activity. It's exercise. It's a way to lose weight or get more muscle. For some of us it transcends that and that is evidenced by Bill's description of the feeling of the almighty squat: Bill: There's no pause at all. It's a beautiful slow motion movement. Everything is deliberate and purposeful from the time you step back from the rack, get settled, the descent slowing as you reach depth simultaneously bringing in as much air as you can, then the smooth acceleration off the bottom, every muscle fibre in your body pulling/pushing you up again. A brief pause, deep breath in and out, then do it again. Squat Girl reporting in- Day Two Goal: 3 x 8 175; 3 x 5 195; 5 x 3 215 Results: 3x8 175 2 min rest 2x7, 1x8 195 2.5 min rest 3x4 215 2x5 215 3 min rest Notes: 3x8 felt easy this go round and I felt I could've shortened the 2 min. I felt like it's not so much the weight that affects how this feels.. but your own mental perception about what that weight is and if you think that # is "heavy". If you call it heavy....suddenly, ugh, it feels ...heavy. Once you do it, well, you don't think its a big deal and it gets easier. I will stick with getting this in to strengthen the tendons etc for the progressively heavier loads as you suggested. Just noting this was almost exponentially easier from just Saturday and of course since last week when I first went up to 175. My rep range @ 175 might be higher than the 11 or 12 used for the baseline so I guess we just note this for now. The 3x5 Sets: Well here I was wondering if I was supposed to be bleeding sweat and working to "failure" each set or just kind of kicking up dust to train up to the 5x3 sets coming next. I found at this point in the workout, at 195 I am really at 7-8 reps if I am going to be pushing it on the last rep. Am I supposed to be reaching for the stars with every set in this program or am I better off staying a little more comfortable during this section and going for broke/an extra rep or two than planned in the last few sets? One other note, I am sort of used to kind of still being at a pant when I begin the next set. I am not doing this with this program, correct? The goal is to fully recover before the next set (breathing normally, etc), right? The 5x3... Had something extra in the end but I felt the poundage was appropriately challenging by this point. Weaknesses I think I need to work on: "Stiffening" the ascension more immediately. I think the initial exertion of force is not explosive enough. I sort of sense, especially in the later sets, a slight hesitation in the power transfer (like I have already begun ascending before exerting full power). Lifting off the rack: More practice will give me less trepidation, perhaps. I feel the "force" inside, I know I do, I just need to figure out how to access it. I wish you could watch me and check my form. DOMS is just beginning to set in. ;-) Stella Bill writes back: Day Two: 3 x 8 175; 3 x 5 195; 5 x 3 215 Results: 3x8 175; 2x7, 1x8 195; 3x4 215 2x5 215 1st comment: Great feedback. Helps me visualize what is happening and enables me to give better advice. As you noted, the heavier weight/lower rep routine is a different mind set. Try not to think of the comparative values of what you were doing previously, what you are doing now and what you will be doing shortly. Conceptualize Day One asyour 'starting place' ignoring everything that was done in the past. Each successive workout is only an incremental movement from Day One. Then, as you progress, only be concerned with the workout to workout changes. These are 'manageable' and you 'know' you can get just 5 more little pounds, right? Kind of the lifter's version of "don't look down." I know the temptation is to push to the max level right away. Stay the course. You feel frisky and when the weights start feeling light it seems like youcan squat the whole gym. We're going to maintain that positive feeling. <<My rep range @ 175 might be higher than the 11 or 12 used for the baseline so I guess we just note this for now.>> I knew you were sandbagging! <G> <<The 3x5 Sets: Well here I was wondering if I was supposed to be bleeding sweat and working to "failure"each set or just kind of kicking up dust to train up to the 5x3 sets coming next.>> The philosophy is the 8 reps sets are getting the body prepared for the work to come. At this stage they are still light enough for this purpose. In a few weeks, you'll be doing a couple of 8 rep sets with 135 to get the synuvial fluid in the knees warmed up. Glorified deep knee bends, if you will. It doesn't 'count' in the program. Strictly limbering up (boy,there's an old term) and form checking. << Am I supposed to be reaching for the stars with every set in this program or am I better off staying a little more comfortable and going for broke/an extra rep or two than planned in the last few sets?>> The 5 rep sets are about 85% effort. Working but not destroying yourself. The last rep should be fairly tough on the last two sets. <<One other note, I am sort of used to kind of still being at a pant when I begin the next set... The goal is to fully recover before the next set (breathing normally,etc), right?>> You are correct. As we get the weight adjusted to where you truly are, you'll appreciate the time.<G> For tomorrow, take the 5 rep sets up to 205 and the three rep sets to 225. Trying to equalize things a bit here. Your results from the second workout point to a 1RM of 265. You can handle the 205 & 225. You should be descending slowly to your desired depth. As you're going down, every muscle should gradually be tightening, timing so that when you are at thelowest point every muscle is 'coiled' to the max and ready to go to work to bring you up. It's very much a coordination thing. There's no pause at all. It's a beautiful slow motion movement. Every thing is deliberate and purposeful from the time you step back from the rack, getsettled, the descent slowing as you reach depth simultaneously bringing in as much air as you can, then the smooth acceleration off the bottom, every muscle fibre in your body pulling/pushing you up again. A brief pause, deep breath in and out, then do it again. Once you've cleared the rack, it's only two steps back. Find your comfortable first step (right or left) and do it the same way every time. For example,I always go backwards left then right and re-rack left, right. As you set up under the bar, take some time to position yourself properly. If you don't feel right, step away and start over. Just like the toss for a serve in tennis. If you don't like it, do it again. How are your shoulders? No bruising from the bar across the top? If you have and it bugs you, try wrapping a towel around the 'business' portion of the bar. Some gyms have piece of foam cut to go around the bar, but I've always found them too thick. << I wish you could watch me and check my form>> So do I. The old "picture is worth a zillion words." But we'll do ok. Bill Control your workout, contain your fear This installment provides some coaching on controlling performance during the workouts to manage the sense of trepidation being felt by the squatter as she nears the edge of her comfort zone. She is now being guided to control her progression. Will controlling the urge to push for reps every workout result in better performance? Stella: Fear: This factor needs some work going forward. I'm trying to be confident and I know I have the strength there but it's still a little scary. Bill: Wow, lot's of stuff here. Let's hit 'em point by point: 1. Stick with the 175 for the 3 x 8. Focus on perfect form. 2. On the 210, stick with 5 reps only. Resist the temptation to go for more. 3. With the way you're feeling about the 245, stay with it but only for 3 reps each set. Again, resist the temptation for more reps. 4. What is happening is that you are coming close to your max and even though you are not aware, fatigue is setting in. All the little stabilizer muscles are getting a bit tired. This can create that feeling that you have now. And when those stabilizers tire, injury occurs. Don't wear these little guys out on the earlier sets. Lifting like this is a whole different mind set than higher rep training. It can be daunting when the very first rep feels heavy as opposed to the 10th, 11th or 12th. <<Lower back? I sense I am nearing current load capacity and that there might be some additional development work here>> 5. For the lower back, nothing, I repeat NOTHING beats hyperextensions. You'll have to experiment a bit to find the right anchor point so the lower back is being worked as opposed to the hamstrings. Concentrate on coming up as high as possible and controlling the descent. Reps are not as important as perfect form. 6. For variety, after the squat and before thigh curls, seek out your favorited leg press sled and hit three sets of 12 with a light weight. Based on your squat weight, I'd suggest 330 - 350. Feet at squat width and just let that puppy come all the way down. On the return, stop the press just shy of lockout. Just do them real smooth and piston-like for the 12 reps. Rest 60 seconds and go again. The lack of DOMS is only a concern if it is from a form breakdown. If your form is good, don't worry about it. IMO, DOMS is not a good barometer of training effectiveness. I've observed that most of the folks who experience DOMS on a regular basis train the affected bodypart too infrequently. They are always 'starting over' if you will. Bill Stella replies: May this speak to the hearts of the sisters out there who unwittingly hold themselves back in the gym because they lack a supportive training environment. You have no obligation to train for Gym Bunny status. I did exactly as you directed, Bill. I stuck with the same poundages as Saturday (175, 210, 245) and did not let myself exceed the 8/5/3 rep ranges. Instead, I focused on my form. I did not want to contain myself at first but used the day to completely focus and I already know it was time well spent. Knowing I was only "allowed" 5 or 3 reps made me focus on channeling my energy into those few reps. The feeling of descending with 245 wasn't quite so intimidating this time. I did it slow, smooth, and controlled and just enjoyed the feeling as opposed to thinking about trying to do 1 or 2 more. My unracking was good on the heavy set. Get into position, strong, quiet, smooth, Boom, she's off there! Added the 3x12 on leg press. Oh mama (papa?) those felt lovely after the squats! My favorite leg press was being used as a chaise lounge so I had to use this other one I don't like. For some reason it is at a weird angle and it's just harder. 250 was plenty for me on this one and I don't imagine I'd have used more than 300 on the other-not with the 1 minute of rest between sets. After this, leg curls & the extensions.You won't be catching me ask for extra homework anymore..... Otherwise, I fought the good fight tonight but did wind up walking away with hurt feelings. Great training was flecked with 3 seperate incidents of men standing there curiously watching me do a set and then approaching me to question why I was squatting so much weight because I would put on size, hurt myself, etc. I kindly offered all 3 to work in with me (offer declined) and tried to explain but they stood there baffled and I think thought I was weird. One of them was the best shaped regular, Troy, who said "Well, yeah, but that is really heavy," and skeptically nodded at the plates on the bar. I asked him if he would watch me just to make sure my form was good. He of little faith got right behind me and seemed to be positioning himself to catch the whole thing. I had no choice but to do the set with precision. "Good, you got it, perfect squat" and then he wandered away to shrug. I've been through this before but I think because I've felt so good lately, it was a great disappointment to had to have dealt with the attitudes of those who are so blocked into their view of why a woman would be in a gym that they think I am there solely to become more tiny and physically pleasing to men. How do you explain you sometimes train just because you like how it feels- not because you want to be their bombshell gym bunny? You can't. You just decide you are going to do your own thing and live your own life. Sometimes being a little different makes other people uncomfortable and that's just the way it is. I could be been on the elliptical machine or in the aerobics room-but on this night, I chose to squat and it felt pretty darn good! Stella Efficiency and control This brief episode provides feedback to the last workout and touches on the importance of maintaining efficiency and control of your reps. Bill comments on what he perceives characterizes the best squatters. I latched on to this comment and repeated it my mind until the next day of squats (which was an eventful day at the rack). Bill: As you move forward, the only set to really 'go for it' is the last set of 3 and only if you really want to. <<My unracking was good on the heavy set. Get into position, strong, quiet, smooth, Boom, she's off there.>> While I didn't pay particular attention at the time, recalling the best squatters I have personally seen, they were always (a) in control of the bar and (b) efficient and economical in their movements. None of the screaming, yelling, banging foreheads on the bar, etc. Granted there are a lot of guys who do that and some of them are pretty good, but they're rarely the best. On the addition of leg presses: The weight is unimportant as long as it makes you work a little and gives you that full-range stretch. After the squats and all the considerations with performing that lift, the leg press should be almost relaxing. <<Great training was flecked with 3 seperate incidents of men standing there watching me do a set and then approaching me to question why I was squatting so much...>> Possible response: After long, slow look at the pins holding the other guy up: "You know, size isn't always a bad thing." <<"Good, you got it, that's fine, you got it, you did fine- perfect squat" and then he wandered away to shrug.>> Shrugs are an interesting exercise. They are an assistance exercise to help improve cleans, deadlifts, and the like. Yet lately I've seen folks who would never think of picking a bar off the floor work like the dickens on DB shrugs. Must have been featured in one of the popular mags recently. << it was a great disappointment to had to have dealt with the attitudes of those who are so blocked into their views...... >> You're right, it's their limitation. But it's all over the place. Usually, I hit the gym when it's dead because I like the emptiness. The last month or so, however, I've been going about an hour earlier (to avoid some nighttime construction on my route) and have been seeing a whole different group of people. A high proportion of women many of whom are very attractive. They're there to workout, sweat, and make improvements. But many of the guys just won't leave them alone. Constantly interrupting them, pointers on how to 'do the exercise right', etc. Compounding it is that polite responses are perceived as encouragement. The gals have to get rude to be left alone. It's got to drive them crazy. Bill Discovering the "Sphere" Stella: This was one of those action packed "PR" kind of workouts. An IOL get together was occurring at World Gym Santa Cruz as I prepared to squat. The big discovery of the "sphere of balance" in this days workout leads to a great set but I can't minimize the element of supportive friendships in making the difference. First things first. It was great to talk to Laree, Bill, and Sam. Were you guys sending me vibes or what?! I had a great workout! That's why I had to call twice, LOL. Warm up: broomstick squats (new name for empty bar), 1 set Glorified Deep Knee Bends (Your name for 1x8 135, I might like doing 2 sets of these) 3x8 175 : Nothing new except I wasn't wasting energy trying to NOT rush through these. I'm trying to show them some respect and appreciation and use them to get focused. 3X5 215: I didn't "feel" the increase here mentally or physically. They feel as you describe-I'm working but not killing myself. While I know their function is building the base of strength and endurance, they act as a nice stepping stone during the workout. That's how I think of them and that's why I like them now. 4x3 250; 1x10 250: My intention the whole workout was to suppress any urges to rev the engine. I wanted to gun it on the last set and that's what I did. Before I tell you how great this felt (I'm sure you heard it in my voice), I should fill you in to explain some detail. There area few performance factors that came into play for "The Set That Made My Whole Day". #1 Ants in the Pants Factor/Rest: I took an extra day off from training this week (Friday) since I had such an especially tough week at work so I did have a lot of leg rest since Tuesday. Since my friend was there working with me, I also wasn't as much of a clock watcher. There is longer than 3 minute rest times peppered in on some of the latter sets,some were probably close to 4. #2 Empty Gym = Easier to focus, no idiots loitering waiting for the single squat cage. #3 Confidence: Aside from getting verbal encouragement from you and Laree when I called, I trained with my friend who did a little powerlifting in high school. My confidence level was high the entire workout and that made me feel stronger (even nervous thoughts seem to waste energy sometimes). She verbally pushed me some but mostly reminded me about how much I've done to prepare for this as far as being consistent with workouts. I never analyzed it but I'm seeing that for me, confidence is very connected to how well I feel I prepared. When you've done the reading and completed the assignments, you can feel more comfortable taking an exam and even guessing on some of the answers. You know you've done all you could so you feel more relaxed and able to focus on the right things. This is why I sandbag. I have to feel like I've studied and worked before I'm willing to believe I will pass the test. #4 Experience, Form: That first 245 the other day seemed so heavy when I lifted it off the rack. I had to mentally fight off the "Wow, this feels so much heavier than the 230" thoughts. I was pushing a mental comfort zone that day. The second time I did it, I didn't feel that same "back strain". Why? Well, the second day, my job was only form. I never thought about weight and I was released from any curious thoughts of a big increase or trying to get extra reps. I'm going to describe something I've latched onto with form. This is not the all encompassing secret to squatting or anything but this is what I corrected. There are so many other things I have to do right from unracking to stepping into position to keeping my back straight but this one is where it's at for the lifting portion of the squat and a continued ability to manage heavier poundage. Remember when I told you about having to control a feeling on the ascent of my body wanting to pull forward from my belly button? That had something to do with my center of gravity. You described an anchor point in your back where you pull from to ensure you pull from your lower back to do hyperextensions-this same anchor point runs right through my body to the other side. That whole area is the center of my squatting universe. It's as if there is a 3 dimensional sphere around this center. The sphere simply travels up and down a straight pole as I crunch up and down. This is very simple, eh? If I push the limits of the sphere with the slight bodily imbalances that come with fear, a lack of focus, or just inexperience, I lose my total strength capacity. I waste energy "panicking" to correct the stability issue and bring the center of the lift back into this optimal zone. The heavier I go, the smaller this sphere will become. I know that came out very scientific-but it's the only way to describe what I feel when this is going on. I don't say "Oh no, I'm pushing the outer limits of the zone!" In fact, on better attempts, my mind mostly goes blank after the initial correction bullet points I say to myself before I unrack. This understanding made a big difference. The last set, whew, that made me feel so good inside! The glutes, hammys, quads were all pushing up again and again and the mind was empty except for the upwards count. You know when you just nail something and feel good about it? The explosion of endorphins floated around me and carried me all day. Stella You've Got It This episode is Bill's feedback to the last workout where I obtained one of those nice little PRs after some form work and an additional rest day. Having now allowed me to make some important discoveries on my own, Bill preps me to hit the 40 pound spread we started off aiming for and makes a projection for what might happen on the last day of my squat challenge (Nov. 17th). Bill: When you advised Sam of the 250 x 10, I could see his eyes light up. When he finished the conversation with you and handed the phone back, he looked at me and said, "I guess I better get to work on these." (We were going thru a squat form review). <<warm up: broomstick squats (new name for empty bar), 1 set Glorified Deep Knee Bends (Your name for 1x8 135, I might like doing 2 sets of these)>> As many as it takes to get the knees ready. I've often done three sets of these when the gym was cold. <<4x3 250; 1x10 250: My intention the whole workout was to suppress any urges to rev the engine.>> Which is precisely why on Tuesday, you should go to: 3 x 8 175 3 x 5 215 5 x 3 255 This is the 40# spread. Hit the proscribed reps only. On Saturday you will be saying goodbye to your old friend '175' and moving to: 3 x 8 180 3 x 5 220 5 x 3 260 The point now to continued progress is to 'stay within yourself', a trite phrase but appropriate now. You've got everything working now: the form seems to be nailed, mental approach is great, confidence to handle the feel of the heavy bar is there, the strength and power is growing by leaps and bounds. You're also injury-free and that's what we are going to maintain. I think you've got the reserves now to add 5# to the weights every workout for the next four or five at least. By 'sub-optimizing' you'll continue to build strength without overtaxing yourself and subtly fatiguing the stabilizers which could lead to form breakdowns and injury. Maintaining the rest periods will help to generate the feeling of work. Look at it like this: you're training, not straining. On Saturday the 17th you can let it all hang out again on the last set and I'm projecting that would be with 280! Knowing this, you can work with this on the days you're totally on your own. <<I'm going to describe something I've latched onto with form. This is not the all encompassing secret to squatting or anything but this is what I corrected.>> What you are discovering is what many will never learn because of the fear of lifting big (except on goofy exercises). And that is, as you push yourself, you learn things that others can never teach you. You can be pointed in the right direction and the ground can be prepared, but you are the only one who can sow, tend, and reap. <<That whole area is the center of my squatting universe... In fact, on better attempts, my mind mostly goes blank after the initial reminders I say to myself before I unrack. This understanding made a big difference.>> You've got it. Bill Life Beyond Squats Yes, it's true. I do train other body parts! This briefs the curious on the balance of my training and how heavier squatting affected it. The more experienced readers will read between the lines and note the flags on the problem areas of my training. While it is sometimes difficult to admit our weaknesses, I hope it someone out there is reading between the lines on all of these posts and noting what can happen mentally & physically when you set & achieve goals from workout to workout instead of heading to the gym just to train a body part. Stella Bill asks: For my own edification, what is the balance of your current routine? Well, I WAS doing a 6 day a week split of Chest-Quads-Back-Shoulders-Arms-Hamstrings. Calves was 1-2x week but usually with an upper body day. Abs? Um, whenever. Cardio....well..I go through good and bad phases. Good for me now would be 4x 20-30 min weekly. Bad is me now..with hardly any in the last month. Using a 6 day split, if I found I needed an extra day off, I would take it but combine two bodyparts the next day. I was continuing this with our program and just made the quad and ham days into a the leg days. This last week I figured out this is just to tiring. While my recovery from the squatting is good- it requires rest. I'm took out the arms day and reverted to back/bis and chest/tris so I have another rest day from weights. I've put on a good 15 pounds since hanging up my running shoes. My diet has improved in some ways. I've gained a ton of muscle and shape but the good ole body fat it still there. When I do 2x cardio sessions it comes off but I'm just not motivated to do that right now. I can't tell you that I've ever been dialed in for very long. Diet or cardio is always throwing it off or just something happens that throws me off and I slip in to maintenance workouts. I *know* I don't add the # quick enough and I get stronger very fast when I want to. I really see this now with the new leg training. I only THOUGHT I was squatting before. To tire myself out, I'd just add more reps and sets or harder exercises..almost like the poundage increase was a very last resort. It is hard for a woman to break out of this conservativeness if there is no one there to push her. With diet, I am best during the workday. I have reminders that pop up on my computer and tell me to eat. The weekend is harder though..best thing for me is the small container of "emergency protein" I keep in my car. I think most women struggle with the thought they are eating too often and therefore, too much so we shoot ourselves in the foot trying to wing it and skip meals. When I followed that Bev Intl diet...I felt like I was eating a ton all the time but I was getting results. 9/11 screwed me up and I never got back on that precise track. A lot of it is the pre-preparation. When I do that, I do way better. Stella The home stretch This installment jumps a couple of workouts ahead and covers some of the "grunt work" that is occurring in preparation for the big day. Bill: Hey, Stella. How do you feel about going to the 180-220-260 on Tuesday? Did the second day topping out at 255 go well? Hey, Bill. ;-) Are we coming up on 10 already? Saturday went fine although not a day where I gunned it too much. I did get 7 reps on the final set..well, maybe 6.5. It wasn't a strong 7. I'm thinking about this. One one hadn I know another 5 pounds is no big deal but on the other I feel like my first rep is always sub par on the heavy sets and I don't like my re-rack. I really have to suppress the speed on the descent and this prevents me from wanting to let myself move on. I don't smash into the ground or anything but that first rep still kind of owns me on the way down. This is the one I want to be perfect if anything because if someday I actually *do* do a single, I don't have the advantage of a "practice" rep or a second of time to gain total control of the bar. The lift off the rack looks and feels good. There is no awkwardness to pushing off high enough but still getting used to stepping back with control and confidence and minimal shuffling. When this is good, the set is good. When it's just okay..a little part of my brain gets mad and loses focus and the set is just okay. The re-rack, well I think there I just come back a little too low. I know I just need to practice but it's just a consistent error. Strength is increasing though overall b/c I think the last 3 workouts with leg presses have gone better. I had 340 on the sled but Tues want to take that to 360. Last two reps of sets 2-4 with 340 sticking to that clock of 1 min rest is tough but what's another 20 on a legpress anyway? Leg extensions..when I first was doing this I did my normal 45 lbs (what I use for higher reps) but did added a couple of extra sets. I stopped doing this once I was seeing myself fall into the old pattern (do more sets to fatigue self instead of fewer harder sets) just do two at 90. I may do better if I had someone there to yell at me and push me but by this point I have squatted 11 sets, leg pressed, done the leg curls so these just sort of seal my fate. Bill: Tuesday will be workout #10 and the 13th will be workout #12. Got a surprise for you for the 17th. I am afraid to ask what the surprise is Crazy Man. Stella PS One cool thing happened. A guy came up to me as I was racking my 5 rep sets and said "Wow. That is really cool. I haven't ever seen a girl squat that much. I've never been able to do that much myself." ;-) I didn't say anything about the triples coming up.... Patience is a virtue Isn't if funny how eager we can sometimes be in our training? We always want to add weight or reps to every set of every exercise. This is Bill's feedback to my last workout. Again, the issue of controlled progression resurfaces. What was always interesting was the way he pushed me forward by sometimes helping me calm down and hold back. From my end, I was just having a good time-but his perspective always brought purpose to my training. Stella <<Saturday went fine ... I did get 7 reps on the final set.. I feel like my first rep is always sub par on the heavy sets and I don't like my re-rack.>> Bill: Resist the temptation to keep adding reps to that last set for the time being. Let's save that for every fourth or fifth workout. To address the second part, try another warm-up set with 135. I've encountered similar stuff in the past and not just in heavy lifting. I've felt it in the first time at bat or the prior to the first hit on the field. It's an adrenaline reaction. Once that first 'contact' is out of the way, things go smoothly. <<.. if someday I actually *do* do a single, I don't have the advantage of a "practice" rep or a second of time to gain total control of the bar.>> That's the right approach. You're aware of the 'problem area'. Don't overthink it or let it get to you. Visualize, visualize. You're still new at this, don't forget. Your physical accomplishment is going quicker than the brain's capacity at the moment. It'll balance out shortly. <<... still getting used to stepping back with control and confidence and minimal shuffling. The re-rack, well I think there I just come back a little too low.>> The rack height should be set so that you have to dip four inches or so to take it off (good time to tell you, huh?). What's happening is that the bar is ultimately settling lower than when you first take it off the rack. If the rack height only requires a two inch dip initially, this will create the problem going back. Try squeezing the traps together as you re-rack. This will boost the bar a bit. <<Strength is increasing though overall ..I had 340 on the leg press sled but Tues want to take that to 360.>> Ok, don't 'push' these. This should be a complete ROM but no particular stress. Almost like stretching. In fact, do them this way: as you lower the sled, breathe out. Yep, out. This will allow you to lower the sled another couple of centimeters AND it will limit the weight you can use (at least initially). Start out with 240 until you are used to this. <<Leg extensions... by this point I have squatted, leg pressed, done the leg curls so these just sort of seal my fate.>> Good catch. Here's some more of the philosophy behnind what you're doing. The squats are hard work but 'contained'. Progression is planned and controlled. The idea is not to max out now, but to continue to make gains over the long haul. The leg presses are almost relaxing by comparison. Even though you're still working the quads it's almost like 'active rest'. 200 & 400 meter runners follow this concept when they are in the strength building phase. They'll do 200m at 85% speed, then jog a 200m recovery, 200m at 85% again, jog a 200m recovery, etc. The thigh curls are hard work again. By this time, the quads have had a few minutes to recover then you finish them off with two very full range sets of leg extensions. Heh - heh. I'll work hard on curbing my sadistic tendencies between now and then. Bill 260 & beyond? Every now and again we lifters of steel objects share a workout with someone who helps us by imparting bits of experience & wisdom into the workout. This episode was one of those nights. A gym regular came out of the closet as a former powerlifter to give me some pointers. He also said some things to me with such nonchalent belief that I got past a sticky point in my mind. I had the pleasure of squatting with the husband of the abs teacher. He was going heavy last night. He told me he was coached by a guy in Greeley,CO that wins lots of masters competitions. I can't recall the name but he said he saw the guysquat 6 plates each side (whatever that adds up to!) on his 60th b-day. Very cool. The abs teacher is this lil 'ole thing but a spitfire in the gym. She does fitness competitions once in awhile. Many moons ago she came over to me at the Smith Machine and said the 25's I had on there weren't enough weight and not to be afriad to put some more weight on. She was understandably very nervous (and skeptical) when she saw us racking up the 260 (like she was when I shoulder pressed heavier than her..stood there to watch with her hands on her hips...). Anyway, I feel like I got REAL feedback for you. He said it looked like I could do 6 plates strengthwise on the triples but pointed out some form (after I asked him and told him I wasn't sensitive about being critiqued) issues..mainly not driving enough from hips (which he said yields more force) and then not keeping my back straight enough. He suggested I try my belt next time. Also to keep abs tighter (wow, maybe I'll even start training them regularly!). I noticed when he ended his sets of 3 or 4 (10 plates on the bar, yikes) he was winded. I don't wind at triples at 260. Last two sets I did do a few more so he could see the hip drive (something to work on?). He asked me what I was thinking & feeling, it was great! I did say I thought on my heavy sets I was short on depth and he said yes..about two inches shy of parallel on most reps but it looked to be a form issue. I'm excited but ready to work on fixing things and maximizing the other training days. I have my goals marked on a some sticky notes by my desk .. I just peeled off 260 off the stack and marked my poundage goals in red on the calendar. With focus, 275 on the 17th with good depth? So much more on my mind with what else I am realizing, Stella We're inching towards the goal line now. This little brief is some feedback from Bill to the last workout on the "hip drive" and a phone conversation discussing how this might affect the physique over time. The "hip drive" was akin to the discovery of the "sphere" balance as it seemed to help all lower body muscles remember to fire together. The squat lover is daydreaming about the hip drive and practicing it in the at home. Bill: Before I get into the post, GREAT STUFF! <<...but pointed out some form issues- mainly not driving enough from hips (which he said yields more force)>> Good points. I'm guessing now that your squat doesn't have a mirror in front of it (?). It really is tough to maintain form in the absence of both a mirror and someone knowledgeable to watch and advise. Taking the powerlift stance and going to parallel with heavy weights will necessarily recruit more lower body muscle fibres from all over -- hips included. The deeper you go, the more muscle is needed to move the weight. If that is creating an appearance you don't like, you've got a decision: maximum power vs compromising power for appearance. What can limit hip muscle development yet maintain the phenomenal feeling from heavy lifting is to not go quite as deep. If the 3 rep sets are 2" above parallel, leave it there. Another way is to modify the squat stance to be more narrow, feet a little more straight ahead. The bar is then held a little higher on the trap. The movement is more upright. The weight will go down significantly as less lower body muscle groups can be recruited. Way more stress on the quads, less involvement possible from other muscles. <<Noticed when he ended his sets of 3 or 4 (10 plates on the bar, yikes) he was winded. I don't wind at triples at 260.>> That's one of the reasons the 8 rep sets are in there. They'll maintain the conditioning you had attained from the high rep work in the past. What's happening tomorrow? 185-225-265? (BTW my all-time best in the squat in competition was 510 when I was 190 -- a couple of thousand years ago. If/when you get past that, I'll relinquish my Master title to you <G>). Bill The Fear of Success When I first thought about trying some heavier squats, I thought I might be training up to 225 over the course of months. Remember, I almost laughed at Bill many times throughout this process because I just had never imagined myself going beyond 225. Much of what we accomplish (or don't) in life is closely related to how we perceive our own competance. Other people will skeptically doubt your abilities-- don't let those attitudes become your own sense of self-limitation and doubt. Fight to overcome this in each day of your training. I'm beginning to scare myself a little bit. I wore a belt this time and focused on keeping my back straighter and the hip drive and noticed a big difference. I know I'm not supposed to be pushing every workout.....but by the last set it's so hard not to. 180-225-265 Either this is just my thing or I am doing something really wrong because I pushed on my last set and got 265 x 10 ((pant, pant)). To be honest, I was sort of mad at the time because an older man and his son were sort of looking my way disdainfully like I might drop it or "shouldn't be doing that". You know, I get a certain feeling when I perceive that others think I will fail and it makes me more determined to do twice the job. I'll work more on blocking out this kind of negative reaction from others though-no need to hurt myself trying to make a point that I can do something. How come initially I felt I was so at my "limits" and now all of the sudden I feel there is no ceiling? I mean, I know eventually I will get to a place where I really reach my true limit where I can't go past it but it is just amazing how quickly the human body adapts. Part of the regeneration process has been that I can no longer stay up all hours of the night. While I don't "hurt" from these workouts-I do note the desire to sleep as much as possible so that is how I think my body is spending its time getting stronger. I do not feel afraid or apprehensive of the feeling of the weight as I first unrack (improved that by not looking forward as I unrack) and I'd say the belt *was* useful on Saturday..mostly as a reminder to keep my torso tighter and better aligned. What is a little confusing to me is the strength you can build on higher reps/more volume and how that can transfer over into this if you learn how. For tonight I think I'll stick with 180-225 and then 270 if I'm feeling good about my first set. Part of me wants to hop on a plane to have you check things out before I go any further. I'll just have to keep looking for Jason (abs teacher's hubby) and asking him to check me out. Stell Bill:I haven't commented much (in fact, not at all) on Stella's recounting of her Squat Journey here on IOL. Shame on me. It has truly been a joy helping her discover the possiblities over the past couple of months. My recommendations for training on the squat ran counter to everything else she had been doing in her lifting from the beginning. And while there was some initial trepidation over the radical new direction, she didn't hesitate and went for it. Whatever I suggested, she put in the requisite effort to make it work. And the feedback was phenomenal, enabling me to fully understand her physical and mental states to make necessary tweaks and adjustments. The ideal trainee for any coach. She made the effort to understand what was required, put in the work, and -- most importantly -- stayed committed to the program. The results are nothing short of phenomenal, in my view, and shows what can happen when one commits to a course of action. Bodes well for anything she undertakes. Bill (very proud of the Grasshopper) The 12th squat workout in the series We're skipping past one workout now to arrive at the day when I told Bill I was ready to hear what I would be doing on the the big day (this was one of those times when I nearly fell out of my chair at a first reading). After the shock wore off, I spent the next days visualizing what plates would be racked and "feeling" the the heaviness and the firing of many muscle fibers to support it. He anticipates some of the self-doubt (an ongoing saga for us) and prepares me for the biggest push of all. Bill: Ok, tonight is the 12th squat workout. To get ready for Saturday, don't go beyond the 5x3 forthe last weight t |
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Laree (Rhymes with Marie) Posts 26002 
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11-06-10 04:36 PM - Post#658350
Here's the link to the full archive: http://www.davedraper.com/stella-squat-1.html |
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