After I've done my warm-ups for a planned squat, lets say
355 x 20, I load the bar to 405, take it off the racks and step a little
away as if I plan on squatting with it. But instead I just stand their for
about ten seconds assuming correct squat form that I would use if I was
ready descend (refer to the article How to Squat the John Black way : as
taught to Gymbo Harmath by John Black). You may have difficulty pushing
the bar off the rack and standing correctly with it but it prepares your
lower back and shoulders for the type of position you want them to
maintain throughout the set, especially when you're standing between reps
and taking in large gulps of air. But there's obviously a mental benefit
to be achieved by this. When I lower the weight of the bar from 405 to 355
(my planned poundage) and take the bar off the racks, I immediately feel
an illusion of lightness that forces me to question why the hell am I
squatting with such a light weight. Of course as you progress through the
set this illusion will fade, but I think this initial mental outlook will
provide a good foundation for completing the set. I've found that if I
begin the set afraid of the weight, then chances are I will fail to get
twenty reps.
If you're afraid of your lower back not being able to handle such a sudden
overload even though you're supposed to just stand with it, you can stand
for ten seconds with the weight you plan on actually squatting with which
I've found also beneficial.
Questo è un consiglio che ho trovato in rete riguardo la serie rest pause da 20 reps di squat. Ciò potrebbe essere usato anche per le serie multiple. Ovvio bisogna stare attenti a non caricare un macigno che non si è in grado di controllare!!
Ciao
MAS
355 x 20, I load the bar to 405, take it off the racks and step a little
away as if I plan on squatting with it. But instead I just stand their for
about ten seconds assuming correct squat form that I would use if I was
ready descend (refer to the article How to Squat the John Black way : as
taught to Gymbo Harmath by John Black). You may have difficulty pushing
the bar off the rack and standing correctly with it but it prepares your
lower back and shoulders for the type of position you want them to
maintain throughout the set, especially when you're standing between reps
and taking in large gulps of air. But there's obviously a mental benefit
to be achieved by this. When I lower the weight of the bar from 405 to 355
(my planned poundage) and take the bar off the racks, I immediately feel
an illusion of lightness that forces me to question why the hell am I
squatting with such a light weight. Of course as you progress through the
set this illusion will fade, but I think this initial mental outlook will
provide a good foundation for completing the set. I've found that if I
begin the set afraid of the weight, then chances are I will fail to get
twenty reps.
If you're afraid of your lower back not being able to handle such a sudden
overload even though you're supposed to just stand with it, you can stand
for ten seconds with the weight you plan on actually squatting with which
I've found also beneficial.
Questo è un consiglio che ho trovato in rete riguardo la serie rest pause da 20 reps di squat. Ciò potrebbe essere usato anche per le serie multiple. Ovvio bisogna stare attenti a non caricare un macigno che non si è in grado di controllare!!
Ciao
MAS
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