9 weeks out, day 3 squat overload work

After seeing the impact of incorporating eccentric only bench presses for the last 4 weeks, I decided to implement the same protocol to my low bar squat session.  I have wanted to try eccentric only squats for a while but hesitated because re-setting the bar between reps is such a pain.  Seeing how they are helping my bench press, I decided the time spent breaking down the bar and re-setting it would be well worth it if they worked on my squat as well as they worked on my bench press.  As it turned out, the time spent stripping the bar and re-loading it was just about the perfect rest interval between eccentric only reps.

I did the same thing I did for bench presses, work up to a heavy single and then start with eccentric only reps.  After the eccentric only reps, finish up with full ROM doubles.  Since I had never done these before, I ramped up with a sub-maximal weight for the first eccentric only rep.  The top work reps with 525 were hard but felt surprisingly good.  After the eccentric only reps, I did three doubles with 435.

Since squats involve much more muscle mass than bench presses, this session kicked my butt pretty good.  I think I'll be able to increase the weights and the volume of work done in the coming weeks.  I finished up with 8 reps sets of stiff-legged deadlifts. By the time those were done, I was definitely finished for the day. I'll re-evaluate things over the next couple days after I see how I recover.

Squats:  135x10, 225x5, switch to lowbar, 295x3, add belt, 335x3, add wrist wraps, 385x3, 425x1, 455x1

Eccentric only squats:  475x1. 495x1, 525x1, 525x1, 525x1

Squats:  435x2, 435x2, 435x2  17 total work reps, 78.5 % avg intensity (doesn't include eccentric only reps)

Stiff legged deadlift:  225x8, 275x8, 325x8, 325x8

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