Tuesday, November 3, 2009

NOV 01 2009 - Squattin' Heavy

After two rest days, it was time to hit it hard with a one rep max squat attempt. I followed it up with a scaled-down Crossfit Football conditioning workout.

1RM Back Squat
Rest 4 minutes
For time:
4x100m Sprints (on 30 sec rest)
30 Push-Press (35kg)
4x100m Sprints (on 30 sec rest)

video

Here's video of my heaviest squat. I'm doing a low bar back squat, so I have a more horizontal back angle than you may expect. You can see that my hips go just below parallel with my knees. (Sorry for the camera not being level.) That's the good news. I'd like to see less delay between when I drive my hips up and when the bar starts up. What's going on is that my back muscles are not set tight enough, so I'm losing power transfer. The increased back angle makes for more torque (and thus more work) on my back muscles. Back strength was the limiter for my heavy squatting. Also, those are bumper plates, not metal - the total bar weight is 95kg. The conditioning took me just under 9 minutes, including rests after each sprint.

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