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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 01, 2017, 10:29:33 pm »Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.
So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.
What do you think, feasible or does it have more disadvantages to it?
dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.
To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM
So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).
#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.
#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.
my 2 cents on it.
peace!!
Wow, great advice thanks, especially the way you put it into a schedule layout.
np!
Quote
My current layout routine is:
Jump Squats
Half Squats
Progressive depth squats
Calf Raises
RDL
So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?
well, might be best to split them into two sessions:
A
Jump Squats
Half Squats
Partials at the bottom: 3-5 x 15 (very controlled)
Calf Raises
RDL
B
Jump Squats
Half Squats
Squat singles x 10, reset between reps, just working on hitting depth comfortably with moderate loads
Calf Raises
RDL
You might want to also warm up a little deeper for your half squat sets also. A good way to get some extra volume in, nice and light.. So, you'd just do a few extra warmup sets during your work up, before you transition to half.
Occasionally you might also want to throw in your progressive depth squats too though, i dno .. you may still like those more than these exercises.
All of that being said, hip safety is #1. Don't tweak it. Light/moderate intensity loads should be ok, don't load up the bar too early with heavier loads.
pc!
