2/20/2012 11:21:01 AM - Dave Kirschen
Squat Deload Ready for Columbus!!! With Video
Yesterday was a deload squat day for me, and the last time I will have a bar on my back until the meet. Since our coach and gym owner John is away, we met at Apollon to get our training in. This actually worked out well for me because I got to get some practice out of a true monolift. At John’s place, we squat out of a Crepinsek attachment, which works great, but has a slightly different feel from a standard monolift.
Instead of using the box, which I would normally do, I decided to work up to a moderate free-squat with briefs only so I could really get a feel for meet style squatting in the mono. I planned on working up to about 500 lbs. Here’s how it worked out.
Bar (55) for a few sets. – I was still a little tight so I decided to work up slower than normal and take quarter jumps.
105 x 3 145 x 3 195 x 1
Put Viking briefs on
235 x 1 285 x 1 325 x 1 375 x 1 415 x 1 - Up to this point, and including the 415, the weights were practically jumping off my back, I really felt good!
465 x 1 505 x 1 - Everything still felt super light, and the brief was still stopping me a little high. Decided to take a couple more jumps.
555 x 1 595 x 1 – this was the first one to even break parallel. Still felt super light, even though I rarely work this high in briefs alone (at least during free squatting). I had to sit in the hole an extra beat or two to hit depth, but the weight shot right back up.
I shut it down after the 595 because it was, after all supposed to be a deload, but I looked and felt like I could have gone up another 100 lbs in the brief alone. This is exactly how I want to feel at 2 weeks out!
Below is video of the 505, 555 and 595. Since we used a different camera angle than normal, I let the individual clips run a little longer so that you can see my set-up. I firmly believe that at least half of all technique issues in the squat can be traced to poor un-racking technique.
In case you haven’t checked it out, I wrote an article about it here
After the squat, I worked some reverse hypers with my training partner Anthony. I haven’t done these much in the last few weeks and I paid dearly for it yesterday. After 4 sets with about 200 my lower back was so pumped I had to lie down for 10 minutes for the burning to stop.
When I could walk again, I did 4 sets of 15 inclined sit-ups, and 4 sets of 15 side-bends holding a 32kg kettlebell.
This is by far the strongest I’ve ever felt going into a meet. After today’s bench session I will officially be in “coast” mode as far as training. Just some accessory and mobility stuff, but nothing taxing.
Some of our newer guys had really good days as well. Big Steve, who looks like Gheorghe Muresan after beating anorexia, got on track to fixing some technique issues that were holding back his box squat.
Crazy Eyes Tommy matched the Ferret weight for weight raw in the squat, even though Ferret was wearing a double ply suit. Ferret later accused Tommy of wearing “illegal knee wraps” under his pants. Well played, I thought.
Although we joke about it, we are all convinced at this point that Tommy is dangerously insane. He stalks around the gym between sets, sends text after text to no one, and even though we are trying to coach him, he blasts his ipod the whole time, presumably to drown out the voices in his head. Whenever he sets up for the squat, I’ll whisper “kill Dave last… kill Dave last” into his ear, hoping he will confuse me with one of his everyday voices.
Don’t get me wrong, he will still murder us all someday, but I at least want the chance to make it to my car while he is reloading.