36 degrees, sunny.
I have to say my left shoulder feels a bit sore from yesterday’s workout. Front side, dull pain when in certain positions. Not bad, but this wasn’t there yesterday. Right side feels fine.
I read up on Paul Anderson’s Progressive Movement Training routine, and then proceeded to do something similar for my squats today. Used the “Smith” bar apparatus from a page or two ago, basically chains with a loading pin, so the weights are on the ground at the bottom position. Decided to go the chain route because I can graduate the weight a lot more precisely than with the pins in my rack. And just because.
Measured the chain lengths to the top of the squat at 44", and dropped it down 4" to 40" to start.
So…
40" of chain, 295 pounds, for 2 x 20.
Then a couple sets of hammer curls with the neutral bar.
From:
[quote]Routine Seven
Although I am not claiming that this routine is new with me, I feel that I have done more experimenting with it than anyone else, and in turn have written more about it than any other instructor. My personal name for it is Progressive Movement Training. This is the only time I am going to ask you to deviate from my rule of thumb of always doing the actual movement, because I feel with all the reps you have been doing in the deep knee bend you are pretty well in the groove and will not get out of the groove in the time that you spend on the Progressive Movement squatting routine.
The real trick to it is repetition variation as well as lengthening the movement. The idea of doing this in the squat is to start off with a quarter squat lift in a power rack, or a squat rack with some type of guards running up each side to keep the weight from falling out in case of a loss of balance.
By starting off in a quarter squat, you should use a weight about 100 pounds more than your best full squat. I realize this is a very light weight in comparison to what you can quarter squat with, but this is part of the plan. I recommend doing about 20 to 25 repetitions in the quarter squatting movement with the particular weight that fits your ability, performing 2 sets. The 20 to 25 repetitions will constitute a set. I want you to do this every day. After doing the two sets you are going to feel, especially in the beginning, that you are not accomplishing very much and you will not get very tired. Every three days, lower the bar or raise the body, which will come out to the same results, about three inches. When lowering the bar three inches, knock off 3 reps. Continue the 2 sets of 17 to 22 reps, according to what you started with, for three days, ten raise the body or lower the stands again some three inches, knocking off 3 repetitions per set. Continue doing this until you have worked just as far down as you possibly can into a full squatting position. Always start the lift in the bottom position. After you have worked down just as far as possible, cutting your repetitions all the way down to 2, rest about two or three days and then try your limit in the squat. I believe that you will find that you have gained quite a bit of strength during this drawn out Progressive Movement routine. You can do your upper body and back exercises as usual, if you feel you can perform all of them.
Much of your recovery ability and your strength progression is up to you as an individual. I am giving you routines that I feel are the ultimate in power building, and many of them quite unique. Much thought and experimentation have gone into these, but one thing I have learned through experimenting with other athletes and on myself is that each and every one is an individual. You must learn to judge your repetitions, and especially your sets according to your personal ability and responsiveness to the exercises themselves.
Another tip on doing this routine is to use one-inch sheets of plywood for the height graduation. If you will cut these one-inch sheets of plywood just square enough for your stance in the squat allowing safe foot room on each side, you can stack them up as you lengthen the movement. I have given some ideas on squat racks for this including the power rack?s use, but you may even go so far as I have in the movement, if finances will allow. I use the heavy quarter squat racks with bumper jacks built in and I can just raise and lower them at will. If you cannot afford to build such equipment, or if at this time you do not wish to, either power racks or squat racks with extra guards built up on each side will work out more than adequately for the exercise.[/quote]