Sudden change to ID squat Sudden change to ID squat

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Thread: Sudden change to ID squat

  1. #1
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    Default Sudden change to ID squat

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    Hello,

    There have been some Covid-era changes to the gym I attend for the short-term. As the lone non-Crossfit lifter, I've been relegated to the oly lifting area which has a squat stand, but no safeties that I could locate last week. Squatting near-max loads here without a spotter is the wrong choice.

    For squat intensity day, I'm thinking to do either dynamic effort, maybe 10 doubles, or some variation of a paused squat with submaximal loads. What do you recommend in my situation? I need something that will be challenging but with submaximal loads.

    The gym owners have been very good to me and I anticipate that the old setup will return. In a way, this is a welcome rest of max loads, as I've been a bit beaten up lately and my bar tilt asymmetry (form creep) needs to be addressed.

    Thanks for your suggestions. I loaned out my edition of PPST3 pre-Covid, but I've been perusing PPPST2 for now.

  2. #2
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    May 2019
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    If you're in the O-lifting area, can you use bumpers in case you have to dump it behind you? I'm not a fan of that either but maybe it's better than not lifting heavy.

    Otherwise tempo squats with a pause will definitely make submaximal reps harder.

  3. #3
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    Quote Originally Posted by Matt James View Post
    If you're in the O-lifting area, can you use bumpers in case you have to dump it behind you? I'm not a fan of that either but maybe it's better than not lifting heavy.

    Otherwise tempo squats with a pause will definitely make submaximal reps harder.
    Thanks for the suggestion, Matt. I'm used to using the method shown on p. 64 of the Blue Book to fail a squat rep. It's true that we have bumpers, but I don't quite trust myself to safely dump it that way if a failure were imminent. I'm leaning toward the pause with submaximal loads, but remain open to other strategies.

  4. #4
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    I have on many occasions recommended against dumping the bar when a squat gets hard. If you give yourself permission to do this, you will find a way to do it in lieu of finishing a hard rep. Make better plans with equipment of spotters, but dumping the bar is for histrionic pussies.

  5. #5
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    Thanks for the reminder, Rip. True that its particularly satisfying to finish rep 5 when rep 4 was a real grinder. It definitely teaches you something to stay tight under a slow-moving bar. Id only do that with the right equipment or spotters.

    As an additional qualifier to the situation, there wont be any spotters available.

  6. #6
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    May 2019
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    starting strength coach development program
    Maybe plyo boxes, if they have them? You'd have to experiment to see if they are a height that would work.

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