Saturday, October 23, 2010

Training - Squatting

Weight - 245

Hip and Ass Machine - 2 sets
Calf Press - 2 sets of 20

Squats - low bar, no belt/no wraps
135 x 10
225 x 5
315 x 5
405 x 3

475 x 1
500 x 1
535 x 1
475 x 5

Pause Squats - 405 x 5

Adductor Machine - 90 x 15
Abductor Machine - stack x 22

Notes - Got some video today and will try to get some as I go along.  As you can see these squats all looked like warm ups and that is how the first few weeks of meet prep should look.  There is no grinding reps, or psyching up really.  Personally I think screaming around and stomping like a gorilla on meth is a waste of physical and mental energy, but to each his own.  I try to focus mentally on what I have to do and make sure everything is tight.



  1. Nice and easy. Also, sorry to hear about the loss. Dogs last about 10 years, yet politicians routinely live into their 80's. Very sad.

  2. Impressive squats Paul. Look's like your meet prep is going well.

  3. Hi Paul, thanks for posting the video. Also love your blog and the great information you share with all of us. My question for you - is your butt tucking under as you squat down. Not being a smart ass (no pun intended), this is just for my education. Thanks, Kamal.

  4. Yes it does. When you squat low enough that happens. Most guys cut their squats high and you don't see this.

  5. Do you time your rest periods, or just rest wat you think you need to complete a work set ??

  6. No I don't time em, but I move really fast between sets. Maybe 60-90 seconds if I had to guess. I don't rest very long. Some guys like 5-6 minutes but I find I just get cold.

  7. Paul,

    Are you looking down when you squat?

  8. Yeah I do look down. I sometimes raise up but I generally try to keep the cervical spine neutral by doing that. There isn't anything magical about looking up to me. Second, I don't believe in the driving the head back to initiate or finish squatting. The squat is moved by the hips and quads and hams, etc. Some people may do better with looking up and driving your head back, but that stuff always threw me off.

  9. Well, I found this video through the search & did my squats the same way, i.e. looking down/neutral neck. Not only did it feel more natural, but my neck feels better!

    Since following your blog I've adjusted to low bar squatting with wider, relaxed grip on the bar and now the head position and my squat feels the most comfortable, or natural, as it's ever felt.

    1. You've been a great resource for me Paul. I'm essentially doing the "intermediate" routine from SLL and working on diet and conditioning. SLL is the most comprehensive book I've read on all aspects of getting & being strong and in shape.