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Tuesday 210914 Heavy Back Squats

Yep, it’s a heavy day. Each set heavy and about 2/3 of the way through the set there should be some soul-searching regarding how you are going to get out of “the hole” yet AGAIN! Each set should make you a bit worried about the upcoming set! IF not, it shouldn’t count… as light weights are only for warm ups today.

It should take you about 4-5 sets of squats to set up your first “15 rep round.” Empty barbell… for about 10-12 reps- some with pauses at the bottom. Add some load and get 5 squats and then 4-5 tempo squats- slow on the way down and fast on the way up. Two more sets increasing load: remember, the GOAL is to get warm, NOT to get fatigued. Feel out the load. Think, “Can I get this 10 times?” If yes- try it for 15! After all- this is 100% physical AND 100% mental.

Yes, this is experimental. So experiment. You might only get 12 reps of 15 on the first set… then bump up the load and with less effort get in all 12 of the second set. Some strategy can be taught… but there’s much to be figured out along the way. I suggest to NOT go out speedy through the first through reps- but hold for a solid BEAT when you are standing tall. That is a 2-3 second break while the skeleton bears some load and you get a breath to reset the midline. Be brave. Don’t be pigheaded. (200715)

Dane has been getting in for some 1-on-1’s to focus specifically on olympic weightlifting and gymnastics. It’s clearly paying off!

Back Squat
15-12-9-6-3 (AHAP each set)
Post all 5 loads
Compare to 200715

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