Squat Night 11/23/05
Squat 405x3 / 455x1
Pause Squat 315x2x5
Wide Stance Good Morning 185x2x5
Seated Calf Raise 135x3x12
First time squatting since September and losing 79 pounds. I wasn't too disappointed. My depth was way below parallel on all squats. Pause squats are done with a shoulder width stance, rock bottom and paused for 3 seconds in the hole. All lifts were done raw.
posted by Michael at 5:37 PM
4 Comments:
WOW...that's some nice squatting. Especially after losing all that weight. I've heard a lot of people say that losing weight makes their squat go down before anything else.
6:29 AM
I had a nice gut before so my drive out of the hole was crazy fast. I was working on a 700 squat before I lost all the weight. My best was 675. So I did lose a significant amount of strength.
6:58 AM
How did you go about losing the weight if I might ask? From the one picture I saw you look fairly lean now (12-14%)?
3:51 PM
That's a whole other can of worms that would take me forever to fully explain but to give you a general idea: I start out at 2800 calories and work my way down to 1500 per day. I drop calories when I feel the weight loss isn't as much as I want. For the first 3 weeks I do low intensity cardio 2x a day for 30+ minutes each. After 3 weeks I switch to sprints interval training on a bike and treadmill. I start out with 4 minutes of intervals and work up to 15 minutes. For weight training, I lift 4-6x a week for 1-1 1/2 hours. I never focus on weight but more so work. I follow Kazs' philosophy "train hard and fast". As far as the BF%, that was all diet and my sprints.
8:14 AM
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