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Elliot Royce
02-13-2007, 08:19 AM
Due to ignorance and inflexibility before my hip replacements, I never really developed deep squatting technique. I've been using SS to build up my back squats, but was thinking about using the following program. My coach is telling me that it would be far better to use this type of high rep program to get in the groove and then return to trying to boost weights.

I have done the first two workouts and it's a lot harder than it appears. Maybe I'm just out of shape for squats but it does wear you out.

Thoughts?


John Bott's Squat Rehab Program:

-each squat takes 6 seconds: 3 down and 3 up with no pause
- squat to 1" higher than the point of pain or discomfort
- shoulder width stance
- recovery time between sets should be 1 minute
- perform every other day, do not do any other leg strengthening
- be patient
- this is designed for someone weighing 280lbs (!) so adjust
accordingly

Workout
1 - 45 lbs, 13 reps x3 sets
2 - 45 13 x 5
3 - 45 13 x 8
4 - 45 13 x 10
5 - 45 13 x 13
6 - 50 12 x 5
7 - 50 12 x 8
8 - 50 12 x 10
9 - 50 12 x 12
10- 80 11 x5
11- 80 11 x 8
12 - 80 11 x 11
13 - 100 10 x 5
14 - 100 10 x 10
15 - 115 9 x9
16 - 135 8 x8
17 - 145 7 x7

When you're finished, repeat the cycle but double the weight.
etc.

Mike ODonnell
02-13-2007, 08:30 AM
What about switching to OHS for a while (or even FS)? If those cant force you into the right squat form I don't know what will. Plus your loads dont need to be that heavy to be effective. Unless you have someone watching you...it's a pain to know if your back squat form is correct....FS and OHS fix that easily....as you can't hold the weight.

Rick Deckart
02-13-2007, 08:41 AM
Hi Elliot,

as I already mentioned the program works quite well, at least for me. You can have a look here:

http://powerandbulk.com/phpBB2/viewtopic.php?t=17387

if you are interested how to incorporate this into a strength routine*. I used it for OHS but in your case I would simply do backsquats, leave the first cycle as is and do the second one with 25-30% weight increase. After that I would switch to some lower rep stuff. Coincidently I started such a cycle today combining OHS with KB swings, the fourth time I am doing this routine (I did this only for OHS, during the second time I injured myself while snowboarding, so I could not finish the program, during the third trial I became ill (flu) and again could not finish the cycle...).

BTW after each minicycle I would take at least two days off so that at the start of the next cycle you are fresh and recovered. It would probably best to limit yourself to 3 workouts per week.

Regards,

Peter

*The above link shows among other things a vivid documentation of over-reaching, so take it with some grain of salt...

Elliot Royce
02-13-2007, 08:43 AM
It's not the form so much as building up the muscles as quickly as possible. I spend two hours each weekend with my coach and he inspects the form pretty closely. I do sets of front squats every time I do O lifts, which is around 3x per week. But I also want to do back squats -- feels like it works the muscles differently, maybe I'm wrong. I'm at 195lbs on back squats and 135lbs on front squats, and both need to come up. Well, actually I'm at 187lbs on front squats since that's what I'm squat cleaning so go figure....

Actually on the form, it's pretty different according to my coach. As long as I maintain the lordotic arch in the back, he's ok with me bending forward at the waist with a back squat. That allows me to center the weight better given my long femurs.

We're going to work our way up to OHS. That is the worst since I dont' have "hypermobile" shoulders like some people do! :-)

Rick Deckart
02-14-2007, 12:46 AM
Correction, checking my logs it is still the third trial but the second cycle of this routine.

During the first trial/second cycle I had a snowboard crash which did not allow any sport for over three month; during the second trial/first cycle I had to stop due to a flu. The third trial/first cycle got me to a 13rep OHS with BW (see link above). Yesterday was start of the second cycle of the third trial...

Robb Wolf
02-14-2007, 07:33 AM
Correction, checking my logs it is still the third trial but the second cycle of this routine.

During the first trial/second cycle I had a snowboard crash which did not allow any sport for over three month; during the second trial/first cycle I had to stop due to a flu. The third trial/first cycle got me to a 13rep OHS with BW (see link above). Yesterday was start of the second cycle of the third trial...
Peter-
Really good stuff!

Rick Deckart
02-14-2007, 08:42 AM
Thanks Robb,

not to hijack this thread but I have an extremely crappy vid of my failed 15 OHS with BW attempt:

http://www.youtube.com/watch?v=6EUTob79r7I

Yeah, crappy reps, crappy lightning, crappy barn gym... just slapped my camcorder on the elephant blocks.

My log entry is here:

http://powerandbulk.com/phpBB2/viewtopic.php?p=239359#239359

Regards,

Peter

Elliot Royce
02-14-2007, 09:01 AM
hijack away, there's only so much to be said about a rehab squat routine!

Dave Van Skike
02-14-2007, 09:40 AM
hijack away, there's only so much to be said about a rehab squat routine!

Elliot, excsue my ignoramus, it might be in a thread somewhere already but I'd be interested to hear your appraoch on coming back from a hip (more than one?) replacement. It's always interesting to see how people deal with this stuff. I am clawing my way up to a decent and hopefully someday legit squat from some really %$#&ed up knee damage. There is a just a dearth of positive info out there on folks starting over from zero so it's always encouraging to hear from folks in a similar boat.

Not to pry, good luck and all that.

Robb Wolf
02-14-2007, 10:10 AM
Peter-
Wholly Silence of the Lambs training Hall! that joint looks scary! Peter have you tinkered with driving the shoulders into the ears more? I think it might tighten up that overhead position.

Elliot-
If you touch on the hip replacements, can you start that in the special populations section. I think we had a few posts on HR's a while back. I'm certainly interested to hear what you have done.

Rick Deckart
02-14-2007, 10:43 AM
Robb,

you should see it in persona, a night time session, when the wind is howling is quite a treatment. It is arguably the worst home gym on earth; uneven ground (asphalt!) low ceiling (when I do jerks I have to be carefull not to hit the rafters...) etc. I always thought about building a platform but the ceiling is to low...

Steve Shafley
02-14-2007, 11:20 AM
Sweet vid.

Greg Everett
02-14-2007, 11:31 AM
I always thought about building a platform but the ceiling is to low...

dig a hole!

Rick Deckart
03-13-2007, 10:58 AM
Silence of the lambs training hall tape part II

15 OHS with bodyweight, actually a bit more (current BW <79kg; 80kg on the bar).

http://www.youtube.com/watch?v=B-MnX2ghWhY

And by the way, Greg I won't dig a hole...

Dave Van Skike
03-13-2007, 01:31 PM
Nicely played.....

Derek Simonds
03-13-2007, 02:04 PM
Way to go Peter! I am working on getting to a BW push press not even beginning to think about 15 BW OHS's.

Awesome.

Chris Forbis
03-13-2007, 03:33 PM
Derek-

Have fun. The first time you get BW overhead (even better if it came from the floor) is a great rush.

Peter-

Awesome job on the OHS.

Yuen Sohn
03-13-2007, 07:44 PM
Awesome job! That's a great reward for all your hard work.

Rick Deckart
03-14-2007, 05:42 AM
Thank all.

Actually I was a bit baffled that the little OHS training plus KB swings that I did the three weeks before was enough to do it. Says something about the value of volume.

I will check carry over/transfer in the next days. I have not done a deadlift since last Christmas (140kg x 1 rep) and the heaviest weight I touched in the last months was 106 kg back squat...