The Squat Progression

[Alan H]

The goal: Back Squat 300 pounds by the end of February.

that sounds like a lot until you realize that the pro's all squat 600+. Jon Adams, an A-level thrower who's a friend of mine, set a goal of 500 pounds before the season started. Well, he blew through that this week, and then racked up 545 pounds on the bar and racked THAT. So now he's going for 600.

I figure if I can do 300, I'm kickin'

OK, end of last year, December 16th I back squatted this et:

8 x 150 pounds , 6 x 170, 3 x 190

Dec. 19th...15 x 150 pounds

January 6th 2010...5 x 170, 3 x 190, 1 x 210

December 8th 2010.... 6 x 170, 3 x 190, 1 x 210, 1 x 220

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for those that don't know what a squat exercise is, here's a youtube video. He's doing back squats with 400 pounds...this is the exercise that I'm working on.

http://www.youtube.com/watch?v=nIqB_JtPYCI

[pdcorlis]

Awesome Alan, careful with those knees - ok?

[Alan H]

BTW, I team up back squats with dumbell snatches. The squats are for brute strength. The snatches are for speed. In the Games, you move heavy weights, FAST. Speed counts.

I usually do a set something like this...5 or 6 snatches each hand with 75 pounds.... 3 with each hand with 80 or 85 pounds....and then I try for one with each hand at 90 pounds.

It ALL quadriceps and acceleration...

http://www.youtube.com/watch?v=hxX2pp-PySU

[Alan H]

Awesome Alan, careful with those knees - ok?

It's not the knees, it's my lower back! LOL

[Biggie]

Its the knees for me, 450 lb box squat to almost parallel . I can't go parallel because of my injuries. You should try Power Cleans, I am training for my first games in April and have been doing 5x5 at 180 on Mondays and Fridays. Cleans will help you explode like crazy, old football lift to help linemen

http://www.youtube.com/watch?v=lF6SntdVvjw

[Alan H]

Its the knees for me, 450 lb box squat to almost parallel . I can't go parallel because of my injuries. You should try Power Cleans, I am training for my first games in April and have been doing 5x5 at 180 on Mondays and Fridays. Cleans will help you explode like crazy, old football lift to help linemen

http://www.youtube.com/watch?v=lF6SntdVvjw

I sometimes do cleans with a push press, using light weight....about 80-100 pounds or so. Yeah, they're good stuff.

Hang cleans, though....I don't have the technique for those.

[Detroitpete]

Alan you BEAST!!!!!

I'll promise to get back to heavier squats if you promise to come shag cartilage for me

[Jack Daw]

Be careful and good luck with the goal, Alan.

(Geaux Tigers!)