Squat day part 1…..
Squat training 1 month later getting better:>)
Hey everyone well the last time I posted my squat workout was on May 8, 2008. I have had four squat days since my last post and I have made some good solid progress. The whole time I have been training heavy, I have also continued my bodybuilding training as well.
I am very happy with my progress of both, but today I focused on my favorite training day of all and that was SQUAT!!!!
Ladies if you want to build that physique that will turns heads ya gotta SQUAT!! Leg extensions and leg curls are OK for secondary training but nothing will build muscle and lean you out like SQUATS with only one other lift coming close and that is the DEAD-LIFT!! Also do not fool your self thinking that the sled will get the legs in shape like the squat, NOT EVEN CLOSE all you guys loading the sled with 20 45lb plates I invite you to walk over to the squat rack with me and lets just put 10 plates on the bar and lets see what happens. Hey the old saying, “if it sounds to good to be true it most likely is”. I see very few people squating in the gym and those that do are doing half SQUATS at best. In order too get the results you need you must go full range and that means taking the hips below the hight of the knee and breaking parallel as we say in Powerlifting. Well here was how my day went today.
I hope to see more of you squatting:>)
1.
empty bar 45lbs X 20 reps (raw)
2.
empty bar 45lbs X 20 reps (raw)
3.
95lbs X 10 reps (raw)
4.
135lbs X 6 reps (raw)
5.
185lbs X 6 reps (raw)
6.
225 X 6 reps (belt)
7.
255 X 4 reps (belt)
8.
275 X 3 reps (belt, light knee wraps)
9.
300 X 2 reps (powerpants, belt, knee wraps)
10.
320 X 1 rep (full gear w/ squat suit)
11.
345 X 1 rep (Full gear w/squat suit)
12.
Static hold w/405lbs 10second hold
I felt great at the end of the workout and look forward to hitting that 400+lb squat later this year at 114lbs or less. My current weight is 110.2 lbs and my bodyfat is 8.25%.
who said you can’t be strong and lean:>)
peace,
Barbie Barbell
soon to be a 14X World Champion
