Back Squats, 21 reps

Posted on Mar 01, 2007 - 9:42pm by MarkFu in Training Log

Back squats were on the menu today and that meant doing 7 rounds with 3 reps each. Other back squat days call for single repetitions or 5 reps per set. Each workout requires a different strategy. Clearly the more reps per set, the lower the weight will be. I have done more BS workouts with singles and 5 rep sets, so tonight was a good challenge. My previous best 3 rep max (3RM) was 225.

By the way, to the learn more about the squat and other lifts, see "Starting Strength" by Mark Rippetoe and Lon Kilgore. This is one of the finest books on the fine points of barbell lifting.

My legs were still a bit gimpy tonight and my left leg groin injury, which has been kind of slow to heal, reminded me that one wrong move and we would have a problem. I made sure to follow Pavel Tsatsouline’s advice to tighten up the entire body, head to toe before the lift. That sure helped with the lifts particularly by the time I performed the 5th, 6th and 7th reps.

This is what was squatted: 145/175/195/215/225/235/ and 240 which was a 3RM best.

Hat tip to Steve and Denise. Their CF Marina site had a good idea for something to do between the squat sets and that was to do 100 sit-ups on the Glute-Ham Developer (GHD). I did 15 of those between each set. It sure beat talking to to the slow-moving bodybuilders yakking nearby! One of those knuckledraggers happened to notice that while doing yesterday’s workout of the smorgasbord of 50, I would trot out of the gym and run into the parking lot on the way to complete a 400 meter run. I did it 6 times and this guy wondered why I “kept running out to my car”. Seriously.

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