Higher rep Squats and breathing?
Replies
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piperdown44 wrote: »
that's correct. You need to hold the air in your belly to brace your core.
If I was you I'd re-evaluate my training % for squats.
What week (5 or 3 or 1) are you going over 10 reps?
Kind of all of them...cycle 1 I did 215x10, 230x10 and 240x10 - cycle 2 was 225x13, 240x11, 250x10 and now on cycle 3 I've done 230x10 and 245x11. I actually like the higher reps, it's just a matter of the breathing. But if it's going to be a matter of me passing out, I'd rather do less at a heavier weight.
What variation of 5/3/1 are you doing? I'm rusty on my Beyond variations, but the core 5/3/1 is to do 5/5/5+, 3/3/3+, and 5/3/1+. Are you doing AMRAP sets for each set, each day?
I think those are his final set numbers.
Ah, gotcha... that makes more sense.0 -
piperdown44 wrote: »piperdown44 wrote: »that's correct. You need to hold the air in your belly to brace your core.
I just feel like I still have to brace my core even while standing with the weight at the top, so it's hard to really take that deep breath while being tense...
Hmm, that's odd. I do rack stands occasionally with way more weight that I can squat and don't have a problem with breathing.
I'll just have to try some rack stands and just focus on breathing then. Maybe it's the perception that I need to be tight at the top and that I really don't have to be as tight as I am.
It certainly gets the body used to holding higher amount of weight, that's for sure, especially the core. I think they call them static holds. Since my squat max is 285 at this point (yeah, weak, skinny legs but I'm correcting that this year) I'll throw 335 on there, walk it back and bend the knees slightly and hold for at least 20 secs. (I'm sure some folk seeing me think I'm doing partial reps and claiming that's my squat...lol. No it's not, just a tool). Usually do that 5 times.
Wouldn't hurt giving it a shot and seeing how well you can take deep breaths.
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I often don't aim for more than 5 on the 5s week. That is always my hardest week, no matter if it's right after a deload or reset or not. The other two weeks are easier, for me, as far as getting more reps (depending on how I feel it ranges from 7 to 15.)0
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Hey op check this
https://www.youtube.com/watch?v=U5zrloYWwxw
Especially the part about breathing. It will teach you how to breath properly. Best video on squats ever. Also don't be afraid to take time to brace properly before every rep.0 -
piperdown44 wrote: »piperdown44 wrote: »piperdown44 wrote: »that's correct. You need to hold the air in your belly to brace your core.
I just feel like I still have to brace my core even while standing with the weight at the top, so it's hard to really take that deep breath while being tense...
Hmm, that's odd. I do rack stands occasionally with way more weight that I can squat and don't have a problem with breathing.
I'll just have to try some rack stands and just focus on breathing then. Maybe it's the perception that I need to be tight at the top and that I really don't have to be as tight as I am.
It certainly gets the body used to holding higher amount of weight, that's for sure, especially the core. I think they call them static holds. Since my squat max is 285 at this point (yeah, weak, skinny legs but I'm correcting that this year) I'll throw 335 on there, walk it back and bend the knees slightly and hold for at least 20 secs. (I'm sure some folk seeing me think I'm doing partial reps and claiming that's my squat...lol. No it's not, just a tool). Usually do that 5 times.
Wouldn't hurt giving it a shot and seeing how well you can take deep breaths.
No shame...we all have our weak spots. I ran and played soccer for 25 years so my legs are strong. My upper body on the other hand hardly ever got worked. I know it's above average still, but my bench seems light relative to my squat and DL. And it's hard to make real progress when it feels like I've been in a cut for the last 2 years trying to get the BF% down closer to 10%. Back up to 19-20% after the holidays so it's back on a cut for the next 2-3 months to try and bring it back down.0 -
I'll echo the advice to move the training max up a bit. If I had time I'd try to find it, but I'm pretty sure Wendler states that if you're doing more than 10 reps then your TM is too low.
As far as breathing goes, there's been some good advice. Are you wearing a belt? It may be too tight if so. Regardless, if you're squatting lowbar you tend to lean forward even when standing upright. This can sorta bear down on your core and make it hard to breathe (especially with a belt, ESPECIALLY if it's too tight). If you want to take a deeper breath in this situation, squeeze your glutes and move your hips forward a little bit to relieve the pressure on your abdomen and then take your big breath. I do this at the start of every rep to really build that intra-abdominal pressure.0 -
I'll echo the advice to move the training max up a bit. If I had time I'd try to find it, but I'm pretty sure Wendler states that if you're doing more than 10 reps then your TM is too low.
As far as breathing goes, there's been some good advice. Are you wearing a belt? It may be too tight if so. Regardless, if you're squatting lowbar you tend to lean forward even when standing upright. This can sorta bear down on your core and make it hard to breathe (especially with a belt, ESPECIALLY if it's too tight). If you want to take a deeper breath in this situation, squeeze your glutes and move your hips forward a little bit to relieve the pressure on your abdomen and then take your big breath. I do this at the start of every rep to really build that intra-abdominal pressure.
good advice! Now that you mention it, I think I remember reading the 10 rep thing as well. I'll probably finish up this cycle and then redo all of my training maxes based on my calculated 1RM to date.
I don't wear a belt, but my squat is more low bar so I'll try the glute squeeze to stand up a little straighter.0 -
To reiterate the diaphragmatic/belly breathing, when you take a deep breath your belly should extend, your chest and shoulders should Not. I see a lot of people take a deep breath, their chest comes up and belly goes in. I do wear a belt and what's kinda weird is when I do the breathing correctly, I actually feel pressure in my low back building against the belt while inhaling, then tighten up and feel pressure all around the belt.0
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_benjammin wrote: »To reiterate the diaphragmatic/belly breathing, when you take a deep breath your belly should extend, your chest and shoulders should Not. I see a lot of people take a deep breath, their chest comes up and belly goes in. I do wear a belt and what's kinda weird is when I do the breathing correctly, I actually feel pressure in my low back building against the belt while inhaling, then tighten up and feel pressure all around the belt.
I used to wear a belt for heavier sets before I moved and switched gyms (this one doesn't have any good lifting belts). I remember that tighter feeling around the belt and I think when I can get a good breath, I'm doing it right, it's just hard to get that full breath.
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Well this all have been a moot point in the end anyway LOL I went back on a deficit this week and can already feel some of my strength dropping. Don't think there will be any need to re-establish higher maxes in the near future
Hopefully I can hit my weight goals earlier and can ratchet my calories back up. Right now I'm planning on a 3 month cut/15lb cut. 0 -
Good luck on your cut man! I got 15lbs to lose but I'm more on a "eh, when I get there" plan. lol
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LOL I'd dropped about 13 over the last 4 months. Then about 2 weeks before Christmas it all went to hell and I put on about 4. (or 5.)0 -
I feel ya. I moved in June, and put on about 20 in 2 months...got that under control and had gone down about 6-7 by thanksgiving...then put those 6-7 back on between thanksgiving and Christmas.0
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