Some Squats from Yesterday

[DOHCrazy]

This is my fourth week of DC training, and the second time I have back squatted in this blast.

495 x 4 and 315 x 16 + 225 x 4.

On 315 the 16th rep you can see I got all off balance. Racked it, laid down for about 30 seconds while he stripped a plate off, and did the remaining 4 with 225. Next week I'm determined to get the 315 x 20.

[YOUTUBE]http://www.youtube.com/watch?v=xrIzvvBsFq8[/YOUTUBE]


Update 9-7-11

Second blast, week 4.

455 x 8 and 315 x 20

I should have gone deeper on the widow maker.

[YOUTUBE]http://www.youtube.com/watch?v=oxOXtiGAfsk[/YOUTUBE]

[bigoso]

Good deep reps man

[Lifer]

Good effort.

[Slater]

good job guy

[mentalflex]

Solid work. Definitely think you can nail the 20 reps with 315. Your form was still good right at the end. I wasn't expecting you to dump it right then. Post the video of your go at it again next time around.

[LG1]

Solid! How tall are you?

[bouncer dave]

what is your rep range for the work set?

[DOHCrazy]

Solid work. Definitely think you can nail the 20 reps with 315. Your form was still good right at the end. I wasn't expecting you to dump it right then. Post the video of your go at it again next time around.

Will do.

Solid! How tall are you?

6'1

what is your rep range for the work set?

4-6. I was feeling strong and overestimated my strength, haha. I'm gonna try to get 455-475 for 6 next time.

[DOHCrazy]

I just realized that 4-6 is not the proper rep range for free squats. That was my mistake.

Will start shooting for 6-10.

[Ivan Danko]

You can tell you were amped to do the set. Thats boss shit right there.

[LG1]

Cool. I wasn;t sure if I would be able to dump the weight like you did for us taller guys. I guess now I think I could.

[bigoso]

I thought 4-6 was good for your heavy set with dc

[DOHCrazy]

I thought 4-6 was good for your heavy set with dc

From here: http://intensemuscle.com/showthread.php?t=19724

Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)

free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

How much it matters? Who knows.

[bouncer dave]

what has been working for me lately is 10-12 then 6-8 and then the wm.

[punkguitarist]

Nice Squats man. Good depth too. I would have thought 315 x 20 would be easy for someone squatting 495 x 4 but thats some awesome strength either way.