"Light" Squats

[Oscar_Actuary]

Why is it that even when deloading (531 style) for Squats, I still feel them the next day. I mean for me, light pressing and to a lesser extent Deadlifting, feels light. But for Squats, maybe its all in my head, but anything about 50% of max and I can tell I'm doing work. I dont know, just wanted to get that off my chest.

[stuward]

Remember that when you squat, you're also lifting your body weight, so if you normally lift about the same as your bodyweight, a 50% lift is still a 75% effort.

[robertscott]

where do you feel them?

The reason I as is I ALWAYS get DOMS in my traps, chest and hamstrings, regardless of how hard they get worked. Stephen Johnson said something to me once about there being a theory that it is the tightest muscles that get the worst DOMS. It's certainly true in my case.

[teafan]

Robert, would you take that as a signal to address the tightness and how would you go about that?

[Oscar_Actuary]

thanks for the feedback.
I think the body weight idea is so true and tightness.

Hammies and inner thighs mostly.

Perhaps I should do a few sets of 10 Squats - to - Stands everyday to grease it?
My shoudler girdle is tight and I got that lordosis too. (dont want to turn this into a thread on that.)

I can squat quite deep without pain. It's just that its generally, "Oh, man, Squat day, even the warm ups suck". Some days, though, I feel the wamr ups are really worknig to - well- warm me up. And, almost always the exrcise does not actually feel much more difficult with weight increasing (perhaps as I loosen up). Or as Stu says, the percentage changes are smaller.

One final thing - the last few months I have done 3x10 lighter squats after Deadlifting. Now thoese, while tough, do not give the same discomfort. In fact, I find they actually seems to lessen the DOMS othereise Deads along give.

gotta go to meeting.

[robertscott]

Robert, would you take that as a signal to address the tightness and how would you go about that?

when I work that out I'll let you know!

Seriously I've been battling with that for years and have made zero progress...

[robertscott]

Oscar, what does your warm up look like on your lower body days?

[Oscar_Actuary]

6 min treadmill, with about 3 mins at 7 mph.
Legs swings, maybe 2x8
Sometimes side legs swings too
BW Squats, some -"to stand"

If Sqaut day
Empty Bar x 10
100 lb x 8
133 x 5
155 x 3
and I'm into working sets.

on DL day, I warm up with Hang Cleans after the leg swing and BW squats.

[Oscar_Actuary]

ps.
Going up stairs has not gotten easier either. My "cardio" is better but the discomfort or sense of using a good bit of muscle, is not much different than two years ago - pre Squat days.

[robertscott]

this might help

http://leanbodiesconsulting.com/blog/jo ... -warm-up-/" onclick="window.open(this.href);return false;

[Oscar_Actuary]

all but that foam rolling looks like something I can add in.
It's this darn sitting around all day.

thanks RobertS

[robertscott]

all but that foam rolling looks like something I can add in.
It's this darn sitting around all day.

thanks RobertS

yeah man I'm sat on my arse most of the day and I'm sure it's ruining my back.

and buy a foam roller, they're like 10 bucks off amazon...