5/2/2013 12:22:47 AM - Dave Kirschen
SS bar deep knee bends With Video
Last Wednesday was a squat workout at EVF Performance in NYC.
I haven't done much on my second lower body day in the last couple of weeks due to a minor low back tweak (which I gained a LOT of insight into today btw).
The goal was to introduce a new movement which I'll work for 3 weeks before changing again. Since almost everything I do is with a wide stance, I decided to do an old-school, close stance deep-knee bend style of squat. Even wore my snazzy o-lifting shoes. To make it extra fun, I used the safety squat bar.
Did some general warm-up, then went:
Bar (65) x a ton 115 x 5 155 x 5 205 x 5 245 x 3 x 5
Yep, only did 245 as my work weight.
Since I haven't done anything like this, I knew I'd be sore... real sore. So in order to not be a cripple the next day, I went easy to re-introduce the movement. Judging by the way my quads started cramping on 155, it was the right call.
Also, since I can tell my ab-lower back strength is not where it should be, I'll be doing this stuff without a belt for a while. Maybe I'll bring it back when I hit my meet cycle, maybe I won't.
Finished with a few sets or Turkish get-ups on each side, and some band pulldown abs.