I’m in my third week of remedial squats, aka. Squats 101. My coach has been talking about getting me to do this for a while, and now that my next 3-lift competition is a long-way off (July) we have time to devote to it. I won’t deny, I’m finding it hard and a bit embarrassing!
For the last 3 weeks I have been squatting a huge (not) 40kg on a low (below-parallel) box, with as perfect form as I can manage, for sets of 6. The first couple of sessions I did this, the DOMS I had were immense. Honestly I never thought I’d feel so sore from such light squats. But I can definitely feel different muscles working – I’m doing my damndest not to tip forward, and to use my legs (not my back) to drive myself upwards. Last night I did my 5th session like this and all but the last 1-2 squats in each set were perfect. Whether or not I can stay so perfect when I’m squatting off the box with more weight remains to be seen.
My programme for the next few weeks at least is going to be –
Day 1: low box squats; bench (I am currently doing 5 sets of 7 with 45kg, which is exciting – I really hope to get 57.5kg+ soon); deadlifts
Day 2: half squats (high box squats above parallel); narrow bench
Day 3: as day 1
Going back to Squat 101 has been a bit depressing, if I’m honest. This time last year I was squatting sets of 8 with 70kg, and now I’m doing 40?! I think if I was a newer lifter, or younger, I would probably have refused to do it. But I have to trust my coach, that he knows best for me. Even if I’m a bit embarrassed when new people come into the gym, see everyone else squatting loads and me doing baby squats. The fact that I’m currently benching 5kg more than my squat, for reps & reps, is also a bit of a mindfuck!
But, fingers crossed it all works and I can finally squat more than 102.5kg (with better form – or not!)
I might be doing my first single-lift competition in May – bench press only. Should be a bit of a fun distraction and not as stress-inducing as a full power competition.