13 Week Squat Program Day 1

This workout is day 1 of a 13 week Squatting Strength Focus Leg Workout

Pistolquat

After 5 mins of mobility we got into heavy barbell squats working up to 80% of my 1 Rep Max.

Many people do not know how to do warm up sets, they confuse warm up sets when what they’re really doing is PRE-EXHAUSTING the target muscle.  For instance, most peoples warm ups look like this, “135×12,185×10,225×8, then begin work sets”   15,12,10 etc are not warm up sets.  Your purpose is to just GREESE THE GROOVE, the movement pattern, WITHOUT taking away any energy on the WORK sets so you can provide maximum effort.

A real efficient warm up that won’t zap your energy from your work sets may look more like “barx10,135×5,185×4,225×3,275×1, BEGIN WORK SETS”   (the poundage is just a personal example based on my max strength of a 465 pound squat)

That said, I worked up to my heavy 80% set for 3.

After that, it was Constant Tension Squats – 6 sets of 4 reps @70% of max.

The, Olympic Style PAUSE Squats for 5 second pause in the bottom.  5 sets of 2 reps with these pauses.  Sink back in the squat and feel the force weighted stretch.

Glute Ham Raise holding a 45 pd Plate- 3 sets of 8.

Hack Squat Pistol Squats – 3 sets of 6 each leg.

OneLegHacksquat

 

 

 

 

 

 

 

Weight cable ab crunches – 5 sets of 15.

DONE.

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