Squat Theory and Execution-with examples - Page 2

Future · 07-22-2005, 09:39 PM

Training during the 242's a few years back. Here is a set with 700x3.

Future · 07-22-2005, 09:40 PM

This is IPF parallel. WAYYY down there.

Future · 07-22-2005, 09:41 PM

Coming back up. This is where all that good morning work really helps to finish off the lift.

Future · 07-22-2005, 09:42 PM

And the finish.

Future · 07-22-2005, 09:46 PM

This is from getting ready for my APF meet. I did some cool things during that training cycle. I hit 765 for a double. Also took 890 for a nice single...but the depth wasnt how I like to go. Even these pics are a bit too high.

BigWilly · 07-22-2005, 09:46 PM

DAYUUMMMMMMM!!!

crazy.

BW

Future · 07-22-2005, 09:48 PM

Starting the decent of the first rep always sucks for me. I am usually very tight. Here I start to lower while naturally sitting back.

Future · 07-22-2005, 09:50 PM

Even this depth just isnt competition depth that I am use to. But for being the first hard session of my training cycle I was pleased.

You will see that there is a slight lean. This is normal. With the low bar ride I just move my torso to how it feels natural.

Future · 07-22-2005, 09:52 PM

Now is the time when I have to use my lower back strength in coordination of my leg, hip and butt strength. It isn't easy. If you get the but up and out too quickly you will lean and most likely dump the bar.

Crimson Ghost · 07-22-2005, 09:53 PM

Awesome work Future!

Those are some great pics and an inspiration. Even at my biggest/ strongest I was a weak squatter. My legs were big and lean but I could barely squat 3 plates per side for 10-12 reps.

Future · 07-22-2005, 09:53 PM

And the finish. It is important to accelerate no matter what the weight is. But you also have to be mindful NOT to lock out the knees and potentially hyperextend something.

Once the finish is achieved its best to slowly almost waddle from side to side to rack the bar. Moving to quickly is trouble. And the same goes for unracking the weight.

Future · 07-22-2005, 09:57 PM

This is me at age 19. Just so you know I am at the mid point. This wasnt my depth then. I weighed about 190 or so.

w8liftr · 07-22-2005, 10:34 PM

Very impressive Future.

cheesian · 07-23-2005, 03:42 PM

Nice pics

boffo234 · 07-23-2005, 06:30 PM

Love the instructions that go along with the pic.

That leans looks perfect for the bar placements... I hear you have some impressive GM poundages too, it shows with those squats.

**Massive G** · 07-24-2005, 10:55 AM

Impressive just noticed you are wearing no lifting accesories but a belt and wrist wraps....do you ever use a super suit and knee wraps?

Future · 07-24-2005, 10:58 AM

None of the numbers I have posted in a while were from equipment other than the 830 that I did. Training raw helped me more than training assisted.

starmitt · 08-22-2005, 02:34 PM

Quote:

Originally Posted by Future

Basic Periodized Program:
Week One: Squat 50% 1rm, three sets, 10 reps.
Week Two: Squat 55% 1rm, three sets, 10 reps.
Week Three: Squat 60% 1rm, three sets, 8 reps.
Week Four: Squat 65% 1 rm, three sets, 8 reps.
Week Five: Squat 70% 1 rm, three sets, 8 reps.
Week Six: Squat 75% 1 rm, three sets, 5 reps.
Week Seven: Squat 80% 1rm, three sets, 5 reps.
Week Eight: Squat 85% 1rm, three sets, 3 reps.
Week Nine: Squat 90% 1rm, three sets, 3 reps.
Week Ten: Squat 95% 1 rm, three sets, 2 reps.
Week Eleven: Squat 100% 1rm, three sets, 1 rep.
Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition..

Future, it seems like this approach isn't very popular anymore. Does it work, is the above plan realistic?

Steve

starmitt · 08-22-2005, 02:36 PM

Quote:

Originally Posted by Future

Well, I would have used a belt more.

Future, for those of us doing DC, when do you think a belt should be worn?

Steve

Future · 08-22-2005, 04:52 PM

Quote:

Originally Posted by starmitt

Future, it seems like this approach isn't very popular anymore. Does it work, is the above plan realistic?

Steve

It is a plan that can be successful. Westside's approach tends to be very popular but some people especially naturals tend to get burnt out from it.

Future · 08-22-2005, 04:53 PM

Quote:

Originally Posted by starmitt

Future, for those of us doing DC, when do you think a belt should be worn?

Steve

Sort of depends on you but cetainly on your last warm up AND work sets...

asim · 08-22-2005, 07:56 PM

Future thats incredible and truly inspirational. Thanks for sharing!

starmitt · 08-23-2005, 04:26 PM

Thanks Future, appreciate all you share.

Steve

BeeJ · 08-23-2005, 06:00 PM

What exactly caused you to give it up? One serious injury? A number of injuries? Got tired of PL? I don't think I have ever heard you speak of this.

Future · 08-23-2005, 06:03 PM

Injuries were the biggest factor. I was ready to "when in Rome" at whatever meet I entered but my body has been breaking down. After my 890 raw PR I tore a muscle in my back...and I was already gritting my teeth when I would train with my shoulders. So I just said "no mas." I miss it alot...being able to train at that level.

07-22-2005, 09:39 PM	#26
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Future Training during the 242's a few years back. Here is a set with 700x3. __________________ Team Skip Client

07-22-2005, 09:40 PM	#27
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	This is IPF parallel. WAYYY down there. __________________ Team Skip Client

07-22-2005, 09:41 PM	#28
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Coming back up. This is where all that good morning work really helps to finish off the lift. __________________ Team Skip Client

07-22-2005, 09:42 PM	#29
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	And the finish. __________________ Team Skip Client

07-22-2005, 09:46 PM	#30
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	This is from getting ready for my APF meet. I did some cool things during that training cycle. I hit 765 for a double. Also took 890 for a nice single...but the depth wasnt how I like to go. Even these pics are a bit too high. __________________ Team Skip Client

07-22-2005, 09:46 PM	#31
BigWilly Light-heavyweight Member Join Date: Mar 2004 Location: Here and There Posts: 932	DAYUUMMMMMMM!!! crazy. BW __________________ Where the world's elite athletes get their supplements: www.trueprotein.com BW

07-22-2005, 09:48 PM	#32
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Starting the decent of the first rep always sucks for me. I am usually very tight. Here I start to lower while naturally sitting back. __________________ Team Skip Client

07-22-2005, 09:50 PM	#33
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Even this depth just isnt competition depth that I am use to. But for being the first hard session of my training cycle I was pleased. You will see that there is a slight lean. This is normal. With the low bar ride I just move my torso to how it feels natural. __________________ Team Skip Client

07-22-2005, 09:52 PM	#34
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Now is the time when I have to use my lower back strength in coordination of my leg, hip and butt strength. It isn't easy. If you get the but up and out too quickly you will lean and most likely dump the bar. __________________ Team Skip Client

07-22-2005, 09:53 PM	#35
Crimson Ghost NPC Judge Join Date: Apr 2004 Location: Colorado Posts: 2,790	Awesome work Future! Those are some great pics and an inspiration. Even at my biggest/ strongest I was a weak squatter. My legs were big and lean but I could barely squat 3 plates per side for 10-12 reps.

07-22-2005, 09:57 PM	#37
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	This is me at age 19. Just so you know I am at the mid point. This wasnt my depth then. I weighed about 190 or so. __________________ Team Skip Client

07-22-2005, 10:34 PM	#38
w8liftr Middleweight Member Join Date: Mar 2005 Location: AL Posts: 726	Very impressive Future. __________________ True Protein The best protein at the best price Use my code twn359 for a 5% discount

07-23-2005, 03:42 PM	#39
cheesian New Member Join Date: Jun 2005 Location: Sweden Posts: 23	Nice pics

07-23-2005, 06:30 PM	#40
boffo234 Bantamweight Member Join Date: Jun 2004 Posts: 143	Love the instructions that go along with the pic. That leans looks perfect for the bar placements... I hear you have some impressive GM poundages too, it shows with those squats. __________________ "I got rocks on my hands just like a dope fiend."

07-24-2005, 10:55 AM	#41
Massive G Super Moderator/Roundtable Expert Join Date: Apr 2004 Location: NC Posts: 7,128	Impressive just noticed you are wearing no lifting accesories but a belt and wrist wraps....do you ever use a super suit and knee wraps? __________________ Massive G www.trueprotein.com 5% Discount Code MASSG

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07-24-2005, 10:58 AM	#42
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	None of the numbers I have posted in a while were from equipment other than the 830 that I did. Training raw helped me more than training assisted. __________________ Team Skip Client

08-22-2005, 07:56 PM	#47
asim Light-heavyweight Member Join Date: Jun 2004 Location: Edinburgh Posts: 937	Future thats incredible and truly inspirational. Thanks for sharing!

08-23-2005, 04:26 PM	#48
starmitt Bantamweight Member Join Date: Mar 2005 Posts: 161	Thanks Future, appreciate all you share. Steve

08-23-2005, 06:00 PM	#49
BeeJ Middleweight Member Join Date: Aug 2004 Location: Big Cock Country Posts: 572	What exactly caused you to give it up? One serious injury? A number of injuries? Got tired of PL? I don't think I have ever heard you speak of this.

08-23-2005, 06:03 PM	#50
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	Injuries were the biggest factor. I was ready to "when in Rome" at whatever meet I entered but my body has been breaking down. After my 890 raw PR I tore a muscle in my back...and I was already gritting my teeth when I would train with my shoulders. So I just said "no mas." I miss it alot...being able to train at that level. __________________ Team Skip Client

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