A Little Straighter

In the mood for squatting.

Not there yet...After a hard drive in my PC decided to crash yesterday, I elected to move the scheduled squat workout to this morning. Until I managed to recover most of the data from it I wasn't exactly in the best frame of mind.

There's nothing like the faint smell of success (at least I got the important stuff back) to put you in the mood for squatting, and after a couple of warmup sets of band pull-throughs I was ready to go.

Intent on doing something about my painfully poor form, I've put together the following routine (thanks Alberto for the box squat cycles and the Nyman idea) :

Squat routine - June/July 2005
DE SQ/DL   ME SQ/DL  
   
  Wk 1 Box squat 12 x 2 @ 50% Leg curl 3x2@40kg
  Arched back GM work up to 3RM RDL 5x3@90kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@90kg
  Seated calf raise 4x10@90kg
   
  Wk 2 Box squat 10 x 2 @ 55% Leg curl 5x3@35kg
  Arched back GM work up to 3RM RDL 5x3@92.5  
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@92.5kg
  Seated calf raise 4x10@92.5kg
   
  Wk 3 Box squat 8 x 2 @ 60% Leg curl 5x3@37.5  
  Arched back GM work up to 3RM RDL 6x3@80kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@95kg
  Seated calf raise 4x10@95kg
   
  Wk 4 Box squat 12 x 2 @ 50% Leg curl 3x2@40kg
  Arched back GM work up to 3RM RDL 5x3@90kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@97.5kg
  Seated calf raise 4x10@97.5kg
   
  Wk 5 Box squat 10 x 2 @ 55% Leg curl 5x3@35kg
  Arched back GM work up to 3RM RDL 5x3@92.5  
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@100kg
  Seated calf raise 4x10@100kg
   
  Wk 6 Box squat 8 x 2 @ 60% Leg curl 5x3@37.5  
  Arched back GM work up to 3RM RDL 6x3@80kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@102.5kg
  Seated calf raise 4x10@102.5kg

It's only a 6-week cycle; I'll set up the next one based on how well this one works. Hopefully with a week inbetween for another deadlift max test.

Warmup: Pull-throughs (band)

Box squat 12x2@50kg
Arched back GM 10@20kg, 5@30kg, 5@40kg, 3@50kg, 3@60kg
Waiter's bow 4x10@10kg
V-up 4x10@bw
Hanging knee raise 4x10@bw

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 36) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

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Another great week here.



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