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Old 12-10-2013, 06:53 PM   #1
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Default Partials for squat strength

Thinking of trying this program for squats. Basically take a weight you can't squat and do quarter squats, after you get that down do narrow stance 1/4 squats. Then after that move it to 1/2 squats. The goal is to slowly get lower and lower over about a month or two. Real squats will also be done at the end.

http://chaosandpain.blogspot.com/201...795febd07a4968

(there is no nudity and only mild profanity on this article so it is safe for all to view)
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Old 12-10-2013, 07:05 PM   #2
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I THINK Soldier is doing something like this, and he likes it!
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Old 12-10-2013, 08:04 PM   #3
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I have wondered about this myself. I'm just to embarassed to be seen doing partial squats, lol. Don't wanna be "that guy".
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Old 12-10-2013, 08:11 PM   #4
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I think if the goal is simply to acclimate yourself to more weight on your back, there are better ways. Squats against chains or reverse band squats come to mind. The added benefit of those is that they allow you to still use a full range of motion for the lift as opposed to doing loads of work in shortened range of motion, but still overloading.

Another key point, you said that you are still squatting afterwards. Regardless of the overload method you use, keep regular squats in. Sometimes you miss squats due to lack of confidence under heavy weight, or sometimes due to your support muscles not being strong enough. Often times you just aren't strong enough yet and need to do more squats/close variations. If your confidence is bad, overload. If you support musculature is week, try pause squats or beltless squats. Overloading can work, but its not always the right tool for the problem. Just my 2 cents.
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Old 12-10-2013, 08:43 PM   #5
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Thanks guys will take it all into consideration
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Old 12-11-2013, 07:16 AM   #6
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i would just add in some reverse band squats to whatever you do now.
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Old 12-11-2013, 07:38 AM   #7
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I think the constant overloading will be counterproductive. I believe alot in full ROM movement, even to blast trough sticking points.

But If you decide to do this I will be following your log, always open for to be proven wrong and learn something in the process!
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Old 12-11-2013, 09:31 AM   #8
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Whenever I ask something I've normally already made my mind up.

Mark Twain said "A man who grabs a cat by the tail learns something he can learn in no other way"
That is more or less my idea on lifting. Well that plus hitting PRs
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Nothing exceeds like excess.

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Old 12-11-2013, 09:32 AM   #9
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Quote:
Originally Posted by moeheep View Post
I THINK Soldier is doing something like this, and he likes it!
Soldier most certainly has been doing something just like this.

I'm still experimenting with it. There are obvious limitations, like losing strength at the bottom and possible injury from too much supramaximal training. I was doing this 2x a week and it was just too much. I could have backed off on the volume of each session, which I think would be the key to doing this multiple times a week, but instead I'm currently doing it only once a week with another session of dynamic/bodybuilding leg work during the week. I'd love to train more often as I'm a huge believer in high frequency, varying intensity, low volume training, but my work/family schedule won't let me go that way at the moment.

I'm experimenting now with reverse and normal band work to see if that would be preferable to partials, but I REALLY like using partials. The first time I did 1/4 squats I couldn't believe how they effected me. I felt like I had done a long sprint after each set.

When you do full squats again the weight on your back will feel like nothing at all (Until you get to the bottom, lol). My walkout is vastly improved as well as my hold on the bar.
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Old 12-11-2013, 09:35 AM   #10
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Quote:
Originally Posted by TDawg75 View Post
I have wondered about this myself. I'm just to embarassed to be seen doing partial squats, lol. Don't wanna be "that guy".
When I decided to do this style of training I told myself that I'd work so hard and push myself so hard that no one could question whether I was getting anything out of it or not.

I've never seen anyone in the gyms where I work push themselves so hard that they ended up on the ground trying to catch their breath. Sad. I've done it multiple times in sessions before, and 1/4 squats put me there like nothing else. It's quite an experience.

OH, and don't forget that these are pin squats. That makes all the difference. Not having to stop the weight yourself takes some of the stress off the knees.
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