Top end overloading will help a lot. The old school approach to this was half squats. However, you can also use chain weight, bands or squat to high-set pins or safety chains in a rack.
sadly i will half to stick with half squats and walk outs for now because the gym i go to doesnt allow chains, then dont even have a powerrack so i squat at school which is so dumb because they r coaches who think they know whatg they are doing, anyone in MASS that knows a sweet hardcore gym?let me know
[quote]bignate wrote:
sadly i will half to stick with half squats and walk outs for now because the gym i go to doesnt allow chains, then dont even have a powerrack so i squat at school which is so dumb because they r coaches who think they know whatg they are doing, anyone in MASS that knows a sweet hardcore gym?let me know[/quote]
CJ Murphy has a gym right by Boston (Total Sports Performance, I think) in Everett. He’s got a kickass little place- good equipment, good crew of lifters, really all you need. Might be worth the trip for you to check it out sometime. There’s another place out in the burbs called Olympia Barbell that might be worth your while.
how about somewhere in worcester since i live no where near boston and 15 minutes from Worcester
[quote]bignate wrote:
how about somewhere in worcester since i live no where near boston and 15 minutes from Worcester [/quote]
Dunno, man. I only know of those two places from some scouting I did prior to a business trip to Boston last fall. FWIW, I have had training partners that drove 2 and a half or 3 hours from Birmingham or Tuscaloosa in Alabama to train in Atlanta.
Alternatively, you may need to try to network around your neck of the woods to kind someone that has a decent garage set-up. I have met a lot guys at meets that train in their garage/basement/barn.
Some of them even have killer equipment- monolifts, forza benches, good bars, kettlebells, etc.- but they really need some training partners. Get out to some PL or strongman meets in your area and ask around.
This is an age old debate. Some lifters I respect greatly favor heavy walk-outs in contest prep.
I have gradually come to the conclusion they are not necessary.
Just because it feels heavy doesn’t mean you can’t squat it. We teach our lifters to trust their training cycle and turn off that part of their brain that provides feedback on set-up.
Bottom line is near limit weight is going to feel heavy most of the time.
Also, practice your set-up. When I am unracking a 3rd attempt, my foot position being off by an inch front to back can make a world of difference in how it feels coming out of the rack. You need to learn to find that strong spot consistently.
I agree with mentality playing a big factor. Something that helps me is consciously thinking about maintaining a tight back keeping my chest up. I’m generally not actively thinking about this on the lighter sets, where I can get away to be ‘softer’; but approaching my 1RM this becomes more and more critical to stay solid.
[quote]apwsearch wrote:
This is an age old debate. Some lifters I respect greatly favor heavy walk-outs in contest prep.
I have gradually come to the conclusion they are not necessary.
Just because it feels heavy doesn’t mean you can’t squat it. We teach our lifters to trust their training cycle and turn off that part of their brain that provides feedback on set-up.
Bottom line is near limit weight is going to feel heavy most of the time.
Also, practice your set-up. When I am unracking a 3rd attempt, my foot position being off by an inch front to back can make a world of difference in how it feels coming out of the rack. You need to learn to find that strong spot consistently.[/quote]
I agree that it is not necessary, but as I am not a good squatter and my main problem is with my setup they help me. The only time I improve in terms of tightness, arch and foot position is when I practice it with a limit weight. I have in the past been unable to unrack 10kg more than my max, and that impaired my ability to be consistent with the setup, as well as discouraging me from trying to improve rapidly which as I’m not even squatting 600 yet is something I want to do.
I think that if it isn’t a personal problem, you shouldn’t focus on it. There are plenty of lifters that don’t, and you can’t argue with the success of the Russians in the IPF. Like I said, I agree that it probably isn’t necessary if you setup correctly, but if it helps me then I’ll do it.
[quote]T3hPwnisher wrote:
Heavy walkouts.[/quote]
Seconded!
Add a couple of sets at the end of a workout, add 5-10% extra weight & walk it out dip a couple of inches then put it back. Next set add 10-15% (of your last squat) and walk out, dip, return.
To clarify:
Last squat = 295lb
1st walk out= 315
2nd walkout= 330
Thanks guys i will have to start doing that next week, this week was an off week becaue i had football camp for 3 hrs every day which is enough of a workout and a good excuse for a rest week from my previous month of no rest
Try sqautting in a power cage where the pins are set in the holes directly available under the “catches”.
Unrack the bar and to proceed to sqaut slowly to the pins just touch(keep spine loaded) and explode upward. You will be surprised at the amount of reps you will get…Btw this weight should be around 365-405 for your current 1rm.
I have worked up to 655 doing this for 14 reps when I sqautted 475 raw. Great for plateu busting.
Search for gyms there. Unfortunately, there aren’t any close to me.