Didn't need to warm up, did leg extensions, and did they ever make my quads and knees feel way better. I just do them really light and get blood in there, which I find hard to do with how painful my warm ups have been, This made holding technique much easier tonite, and I really enjoyed myself.
I was really focusing on feeling my glutes and hamstrings before, and that was good, I learned how to use them like I never have before, and I'm still getting better. did a few easy front squats with 315. I really think that when I can do 6-10 everyday easily I'll be able to front squat 405, and when I can front squat 405 everyday like I front squat 315 I'll be back squatting 600... I don't know if I'll do this long enough to see that... It's a long time until May, and all I have to do, is what I love to do every single day. I think if I just go slow, and take my time, I'll adjust to the volume, right now it's been great. and I know I can take around 60 reps in a week with 435, and that would be an easier week. I haven't gotten to that level yet, and I'm already feeling very good about things. I'm getting a bit of strain from my right shoulder in terms of external flexibility, and I'm feeling it in my forearms, but it's already gotten better. May just need to do some wrist curls for warm ups.
I have been able to go past parallel easier on my front squats than back squats, but after squatting with willy this morning, and going back this evening, I just figured out how to get that last bit of depth, and that last bit is sitting onto your heels, and activating your glutes, and coming out with a lot more push, rather than popping and trying to catch it... very happy about this. It's the part I've been missing with my squats, and why i've always been tipping forward, this is just very exciting, because this is the actual technique I need to hone, and I just feel so much more controlled and confident, I don't push my knees out, so much as I squeeze my knees out activating my glute meds, and I can control my quads very well, I hit parallel, and sit into the back of it, and push my knees forward, and then I just stand up, but I feel my hamstrings working more than my quads, but I feel them both activated. This is the stuff I never felt before really focusing on the individual muscle groups. It's sitting between your legs, then leaning into past parallel territory
This feels exactly how I was squatting when I hit that 485 with chain, I just lost it after a week off, but now I've got that back, with much better control of my glutes and hamstrings... and feeling good for that last bit that launches you out of the hole without mind numbing pain.
I was talking with Willie today, and he squatted everyday for 6ish weeks, and never got all that sore. He just has elite level work capacity... I had very low capacity when i started so my body spasmed into what it needed to lift the weights, and I squatted my best. I'm coming into this one with a similar plan, and much better posture. I'm not spasming anywhere but my quads and hips, they're so tight now I can't slouch, my upper back is very tight right now, as is my whole back. I'm happy about this, and my improved posture has made this one much more tolerable.
I'm considering switching to singles in the morning, back squat, then doing singles on front squats at night... It's just a slow time of year, and a good time to take a few weeks to focus on myself a bit.
Went in and went
front squat
225,275,315,315
back squat with 45lbs chains, chain not listed
225x7, 275x7,315x5
-Couldn't get the 7's with 315, so I stopped there.
standing pullover-squeezed my elbows in to really feel my lats, i'm just starting to understand how these work, Kade got really good at benching as soon as he found his lats, i felt pullovers helped him, because his chest expanded like crazy, this was about the time he bit a 585 squat in competition.
Going to do my down sets like this, just because for Smolov you have to focus on only back squat. I wanted to rebuild, so I started with front squat... I'm going to keep my volume overall very high, but just have the lighter sets for 9s,7s,5s,3s, and just do as many as I can without having to strain too much. And just lets me get more comfortable with singles. This is basically would I would do everyday if I was a multimillionaire, I have so much fun.
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