Thursday, January 17, 2008

Test: 14" SSB Box Squat w/80 lbs of Chain (ME/RE Setup)

Lunchtime:
Cybex ArcTrainer Elliptical: Level 6 Cardio for 30 minutes

Evening:
Since I am training for muscle and strength, not for speed, I will differentiate the setups. In a speed setup, I set the chain so that all of it is on the floor at the bottom position of the squat. In a setup for strength or Repetition, half of it is still on the bar at the bottom. This of course means I have to squat with more control since it is completely off the floor at the top and I don't want it to swing. It also means that the negative is taking something out of you towards the bottom and the change as you rise is tougher. Thus, you will see a notation for the bar weight, top weight, and bottom weight. The effect is very noticeable:

Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 3 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 3 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 3 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 3 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 3 reps
Set 6: 225 lbs (305 at the top, 265 at the bottom) for 3 reps
Set 7: 255 lbs (335 at the top, 295 at the bottom) for 0 reps (Couldn't rise with it, spent)
Set 8: 255 lbs (No chain) for 1 rep: felt super light (Probably since more muscle was still firing just to stabilize everything as if the chain was still connected), almost like half of what was on the bar.
Set 9: 285 lbs (No Chain) for 1 rep: Felt good but I was spent, and that's where I stopped.

Using Brzycki's formula for the 6th set (265 from the bottom) gives me a 280 max. About 5 lbs off from actual with no chain, even with 4 attempts above 94%.

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