Week 8: Legs

In an effort to work on technique, I implemented several pieces of advice received from last week before going into squats:

1. Reduced 3 sets of warm ups to 2, to avoid excessive lifting before the working sets
2. Reduced lift by about 30 to 40 lbs, to readjust balance
3. Brought out a dumbbell to serve as a stool for touch-and-go squats, to increase depth
4. Avoided the knee turns as I came out of the hole

My form can still use work, though I think another limiting factor is my underdeveloped hamstrings and core strength.  We switched the accessory exercises today to focus on stabilizing and mobility, by doing long stride lunges and glute raises. I may throw in another leg exercise in a few days on Back day.

The results were obviously less impressive numbers than before, but it's better to readjust now than continue to struggle with broken form. Here is the breakdown:

Barbell squats:

• 135 x 10
• 135 x 10
• 245 x 3
• 295 x 3
• 335 x 3
• 335 x 1 (tried a narrower stance, and failed)
• 315 x 3

Machine glute raise

• 150 x 10
• 150 x 15
• 150 x 15

Dumbbell Long stride lunges:

• 35 x 10
• 40 x 10
• 45 x 10

Abs:

75 crunches

Final thoughts: I feel like the problem with trying to fix any of the three big lifts is that the other two, and the rest of my workout is compromised. I think the only really effective way to fix my squats is to work on them three days a week, but I can't do that without decreasing my focus on the other muscle groups. I'll slip some more leg work into my routine, I just hope it doesn't drag the workouts on too long.