It's squaturday!

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Eivissa said:
Long time lurker who finally signed up the other day. This seems like the ideal place to make my first post. Been squatting for about 2 months now, yesterday I done:

70kg x 8 x 2
80kg x 5 x 2
90kg x 5
95kg x 5
97.5kg x 5
100kg x 5

Added goblet squats, barbell lunges and leg press in also.
Click to expand...

Welcome, get yourself a training log on here!
 
165kgx4
165kgx4
165kgx3

Triple at 170kg next - then on to new 1RM max.
 
135x5
185x5
225x5
255x5
275x5
295x5
295x3
295x5
295x3

Should I be doing more reps with my warmup weight or something? Or should I do less than 5 reps once I get close to my work set weight? My working sets kind of sucked today, i didn't feel like I warmed up quite right.
 
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Way too much effort on your warm ups. This would be an improvement.

135x5
185x3
225x2
255x1
275x1
295x5
295x3
295x5
295x3
 
This is probably a stupid question and I will get flamed but whatever, I'll take my shot...
How do you squat safely if you have a lower back injury (herniated disc)? Are there any alternative exercises?
 
Getting back from a back injury, and now I'm freaking tail-tucking on back squats. I'm horribly inflexible, and have been unable to correct this with almost any amount of stretching - incredibly frustrating, even diligent stretching every day seems to make marginal if any difference.

So... what's the word on correcting tail-tucking? Squat above parallel and just go deeper and deeper progressively? This will fuck royally with the weights I'm able to use, and seeing as I never seem to get any more flexible no matter what I do I'm not sure that I'll ever get to depth :mad:

Also, if stretching is the way, what stretches should I do?

EDIT: squatting with a board under my heels helps me to not tail-tuck, but throws my balance and puts me on my toes - should I get squatting/oly shoes and hope that they magically correct my tail-tucking?
 
VoodooPlata said:
Getting back from a back injury, and now I'm freaking tail-tucking on back squats. I'm horribly inflexible, and have been unable to correct this with almost any amount of stretching - incredibly frustrating, even diligent stretching every day seems to make marginal if any difference.

So... what's the word on correcting tail-tucking? Squat above parallel and just go deeper and deeper progressively? This will fuck royally with the weights I'm able to use, and seeing as I never seem to get any more flexible no matter what I do I'm not sure that I'll ever get to depth :mad:

Also, if stretching is the way, what stretches should I do?

EDIT: squatting with a board under my heels helps me to not tail-tuck, but throws my balance and puts me on my toes - should I get squatting/oly shoes and hope that they magically correct my tail-tucking?
Click to expand...
Heeled shoes will help, yes. Rippetoe says most "butt winking" is from people not pushing their knees out. I agree with him, as this helped my squats immensely.
 
VoodooPlata said:
Getting back from a back injury, and now I'm freaking tail-tucking on back squats. I'm horribly inflexible, and have been unable to correct this with almost any amount of stretching - incredibly frustrating, even diligent stretching every day seems to make marginal if any difference.

So... what's the word on correcting tail-tucking? Squat above parallel and just go deeper and deeper progressively? This will fuck royally with the weights I'm able to use, and seeing as I never seem to get any more flexible no matter what I do I'm not sure that I'll ever get to depth :mad:

Also, if stretching is the way, what stretches should I do?

EDIT: squatting with a board under my heels helps me to not tail-tuck, but throws my balance and puts me on my toes - should I get squatting/oly shoes and hope that they magically correct my tail-tucking?
Click to expand...


I know a lot of people here dont like these cause he is a Crossfitter.

Day 1/3 squat cycle - YouTube

Squat 2/3 - YouTube

Squat 3/3 - YouTube

also the ten minute squat test

for me it wasnt so much stretching muscles, more hip mobility when i was tail tucking.

also when i setup, deep breath, swallow and hold, tight stomach, squeeze butt hard, open hips/knees out, then squat
 
question to everyone
did anybody develop some type of knee pain from squats and deadlifts?
i only did deadlifts and squats once a week on different days.
im a skinny guy(128) so squats was like 95 x 5, deadlift 140 x 5
after a few months there was just some subtle friction i felt on my knee, and there was no pain at all so i just continued doing lifts.
halfway into the year, played basketball with some friends. my knee had that "clicking noise" everytime i jumped, or moved laterally. it got so bad, i basically started jumping on my other leg.
2 years later... i still have this problem, knee clicks everytime i bend it and pain worsens with repetition i think i have some type of chrondomalacia/osteoarthritis....at freaking 21 yrs old...
 
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Besides some occasional knee pain I'm good. Though, I'm not blaming squatting for the knee pain, it's always been there. Perhaps you were doing something incorrectly, knotz ?
 
i do remember that my feet wasnt always flat when doing deadlifts, like at times my heels were off from the ground a bit, maybe that put more tension to my knee?
 
knotz said:
question to everyone
did anybody develop some type of knee pain from squats and deadlifts?
i only did deadlifts and squats once a week on different days.
im a skinny guy(128) so squats was like 95 x 5, deadlift 140 x 5
after a few months there was just some subtle friction i felt on my knee, and there was no pain at all so i just continued doing lifts.
halfway into the year, played basketball with some friends. my knee had that "clicking noise" everytime i jumped, or moved laterally. it got so bad, i basically started jumping on my other leg.
2 years later... i still have this problem, knee clicks everytime i bend it and pain worsens with repetition i think i have some type of chrondomalacia/osteoarthritis....at freaking 21 yrs old...
Click to expand...

Be very careful that your knee doesn't travel in under your body whilst squatting - I injured my knee by letting it do that.
 
VoodooPlata said:
Also, if stretching is the way, what stretches should I do?
Click to expand...

Overhead squats with a broomstick or PVC pipe. When I do them, they force me keep lumbar arch and prevent me from butt-winking. I do some pretty much every lifting session, even if it isn't a squat day. They have really, really improved my ability to squat to depth without lumbar/pelvic shenanigans. And also good for the shoulders.
 
knotz said:
i do remember that my feet wasnt always flat when doing deadlifts, like at times my heels were off from the ground a bit, maybe that put more tension to my knee?
Click to expand...

Yes. Quite a lot.
Don't do that. :)
 
Be very careful that your knee doesn't travel in under your body whilst squatting - I injured my knee by letting it do that
Click to expand...
did you tear your pcl?

Yes. Quite a lot.
Don't do that.
Click to expand...
i think the reason i did that was because i worried about the bar hitting my shin as i go up, and doing that partial heel raise was easier for me.
pfff guess i was wrong, no more squats and deadlifts for me
 
Front squats getting back in line from knee pain.

265x5 ... recent PR and done as assistance at the end of a DL day.
 
JauntyAngle said:
Overhead squats with a broomstick or PVC pipe. When I do them, they force me keep lumbar arch and prevent me from butt-winking. I do some pretty much every lifting session, even if it isn't a squat day. They have really, really improved my ability to squat to depth without lumbar/pelvic shenanigans. And also good for the shoulders.
Click to expand...
stupidsexyJaunty! Thanks!
 
squat
4x9 252 lbs.


Every day is squaturday,
 
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