A Top 40 Weightlifting Blog

Thursday, July 02, 2009

Speed Squats

Another great work out. There are several things I need to work on and squat speed is definitely one of them. Here's how it went.

Squats - bar/6 reps, 135lbs/6 reps.
Lots of stretching
Squats - 2 sets/2 reps/185lbs, 2 sets/2 reps/225lbs, 2 sets/2 reps/275lbs, 2 sets/2 reps/315lbs, knee wraps 2 sets/2 reps/315lbs.

Barbell Curls - 65lbs/10 reps, 85lbs/10 reps, 105lbs/10 reps.
Machine Triceps Extensions - 90lbs/10 reps, 110lbs/10 reps, 130lbs/10 reps, 150lbs/5 reps failure.

I found the speed work difficult to do at 315lbs with out the knee wraps. With the knee wraps I could have gone up to 365lbs for 2 sets of 2 reps. The knee wraps are feeling more comfortable and really help the lift. Next speed squat day I'll bring my video camera so I can see any mistakes. They do feel good though.


1 comment:

McLifter said...

Speed work = 10 - 12 sets of doubles with percentages of your non equipped max between 50 - 60% with rest periods no longer than 60 sec. Follow that up with some work on a weak area and assistance exercises that will help improve whatever weaknesses you have assessed to be there. This will not take long and you will make improvements. If the bar speed is too slow with a target weight drop the poundage until the bar speed comes up and then work from there.

I would phase in the work with the wraps & belt followed by the suit as you get closer to a peaking phase of your training. This could be added after you had done some speed work or .....this could be what you do before you drop the weight back down to a working set for speed work. That way you feel the heavier weight with the gear and are thoroughly warmed up when you drop the weight on the bar. I've used this method and found it worked well for the confidence and the amount of work done on squat day.

$.02 :)