Early Sunday morning lifting at Z. I was the only person on the side of the gym where the racks are. First time squatting there so I ignored Wendler and just tried to get a feel for the place. This is a cardinal sin, as mentioned by Danny who "constantly gives good advice in a very humble and helpful manner..." He was exactly right for this day, and it only reinforces that you have to have some idea of what you are doing when you go in. I am totally clueless to this type of lifting, and am enjoying learning something every day.
Barbell Squat
Warm-up
5Xbar; 5X135; 5X185; 5X225; 5X275; 5X315
Working
5X345
5X365
5X365
Bar high on back across traps. Stance slightly wider than shoulder width with toes pointed out. Frank mentioned below that he felt this movement in his hams and glutes. I felt this in my front quads. I'm going have to come in and watch how these are properly done.
"Good" Hack Squat Machine (listened for "boom" at bottom)
(plates=plates per side)
5X1 plate
5X2
5X2 + 25
5X3
5X3 +25
Lying leg curl
2 plates X5X3
Monday, March 15, 2010
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Where you feel it depends on your exact technique, which I can't see without being there, and where your relative weaknesses are. When I try sitting back and spreading my knees, I still do feel it in my quads, but I was comparing that feeling to a closer-stance squat with my knees shooting forward, which is why I mentioned more of an emphasis on my hams and glutes.
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