coogles wrote: ↑Mon Jan 03, 2022 10:50 am
SAWCE wrote: ↑Mon Jan 03, 2022 10:13 am
Looks great dude. That's a deep ass squat with that wedge to maximize knee flexion
I use the little heel lifts that came with my Metcons, but I could use a little more help since my ankle mobility in my right ankle got fucked when I rolled it pretty bad two years ago. Hasn't been the same since. Sometimes I'll pop a little 2.5 or 5lb plate under my heel to drive my knees forward even more.
Thanks
Full hamstring over calf coverage is the goal. Oly shoes or some other method to get those knees forward is a good idea for most people unless you're doing a crazy wide powerlifting squat. These are on a whole other level, though, with in this case 30* of lift and the knees pointed straight ahead rather than flared out like in a typical squat. We're purposefully putting all of the force through the VMO to strengthen around the knee. Bodyweight using this approach feels like I have at least 135 on my shoulders.
I had surgery on my right ankle back in 2016 so I know all about ankle mobility struggles. But this program has me measuring well past "normal" ankle mobility even on that surgically repaired side, and my left ankle is even more mobile. The ATG Zero program would help you make some improvements there for sure and can be layered onto any other training approach.
I'll have to look into adding some of that programming into what I do to help with the mobility and just make sure I'm getting that full flexion in my knee.
Hit legs yesterday with my new training partner.. Started with extensions and curls really light just to get some blood moving and prep our knees. Then we hit the full workout:
Extensions: three working sets, increase weight each set, last set do a double drop set. I worked up to 215 for my last working set, and took 150 and then 105 for the drop sets. 8-12 reps is the goal for the working sets and the drops we do 10 reps. First drop I had to take a pause at rep 8, so I made up for it by doing 11 reps.
Belt squat: one primer set with just a couple of reps to grease the movement and get the right position with one plate on each side of the machine. Then two working sets with two plates on each side. Got 12 reps on both of those, but he had to spot me out of the hole on the last few reps of the second set. Then a third working set, but backed the weight back off to just one plate per side and really exaggerated the negative portion of each rep. Got another 12 reps there.
Hack squats: did two primer sets, one with 2 plates per side for 4 reps , and one with 4pps for 2 reps. Didn't go up much from there for the working sets, but hit 4 plates and a 10lb on each side for a set of 12. Went again for a set of 8 with him spotting me to 10. Then the backoff set of 3pps for another 12 reps to keep the volume and TUT high. That sets was brutal.
Single leg press: 2pps, 15 reps each leg. Did that twice, then after the second set immediately put both feet on the platform and got 10 really deep, slow reps.
Seated curls: Same format as everything else, did 160lbs for 12, then 170lbs for 12, then back off set with 135 for 12.
Stiff leg deadlifts: we used the "heavy" smith machine.. it's an oldschool one with no cables and counterweights and the bar path is straight up and down. Someone tagged the machine saying the bar is 85lbs of resistance instead of 45 like a normal barbell, not sure how accurate it is, but it feels right. Hit 2 sets on there with 2 25s on each side. got 12 on both of them, so will go up for sure next time. Gym was closing so had to bounce before we could do the backoff set, but we'll get in a littler earlier next time and move a little quicker so we can hit that last set on there and throw in some calves after.