Please Scroll Down to See Forums Below I was doing free weight squats there for a while ( about 1year) , my legs got pretty big anyways, due to my greed i put toomuch weight on there, ended up hurting my lower back(Not serious), so i have been doing leg presses for past 3 months. My results on leg presses are horrible, my legs look like chicken legs nowdays. How can i get back to my squat routine without hurting myself again? Thanks Bros
Freeweight Squats experience!
- Thread starter TONY83
- Start date
beerdrinker
New member
What I would do is start out very light, say 135lbs, and squat 3x a week like Rippetoe's 3x5. Increase the weight 5lbs at each session (Monday 135x5 for 3 sets, Wed. 140x5 for 3 sets, Friday 145x5 for 3 sets). This will start you light and safe but get you back to a more respectable number pretty quickly. 15lb jumps a week. If you start at 135 you will be at 225 in 6 weeks. I don't know what kind of weight you were doing before, so adjust the weight up or down accordingly.
thebadguy54
New member
juggy54 said:
Even if his back isn't 100%, I don't think he should stay away from the squat completlely. Lighten the load, for sure, but don't abandon the most usefull exercise out there.
TONY83 Read up on squat technique and master it with light weight. Then add the weight on slowly... and when your form suffers, back the weight off a bit.
Good advice everyone thank you, Before i got hurt I was squating 450 X 1, the reason i got hurt was because of my dumbass spotter, and yea i had too much wight on there but the fucker was looking at sum chick while i was using everysingle muscle of my body to get up 475. Again thanks for the advice to you all!
thebadguy54
New member
I never use a spotter bro, only a power rack. A spotter is dangerous IMO.
thebadguy54
New member
[/QUOTE]Its just hard to judge what weight is safe and what weight will put too much strain on the injury....when i injured my back, i jumped up too fast and reinjured it....badguy is right but take it SLOW!![/QUOTE]
Agreed. Take it slow.
Don't let your ego get the best of you. I messed my back up trying to deadlift 2.3 times my body weight and now I'm just working my way back to 2 x.
Agreed. Take it slow.
Don't let your ego get the best of you. I messed my back up trying to deadlift 2.3 times my body weight and now I'm just working my way back to 2 x.
beerdrinker said:
This is assuming you are 100%. If you don't know if you're 100%, start out with just the bar, and do 3 sets of 5, and see how you feel after that. It's better to start out too light than what you think is the right weight to start at, IMO. Add weight on slowly, maybe too little depending on how your back feels. May take time, but it's for the best to be cautious, because back problems can be very serious.
Creepusmaximus
New member
Barbell rows. If your back is weak the legs can't do their thing.
silver_shadow
New member
hopefully there won't be a next time, but if you can't get to a power rack and get stuck under the bar for whatever reason, dump the weight backwards.TONY83 said:
work front squats for a while instead if you can, they stretch you out more and make your stabilizing muslces work harder. and when you return to squats, don't max out often, i know it's fun but it's dangerous as you learned. and yeah i prefer to set up the power rack so i can put down a rep if i get stuck under it.
spotting can be a little dangerous, i was spotting someone on an oly back squat once and he just ran out of steam and sat down to the bottom squat position and i had to "rack deadlift" it off his traps onto the floor.. if he didnt have such a strong bottom position he could have been hurt badly (he was fine) but theres no way another person can just grab the weight off of you instantly, squats are too heavy and a power rack is 100% reliable.
spotting can be a little dangerous, i was spotting someone on an oly back squat once and he just ran out of steam and sat down to the bottom squat position and i had to "rack deadlift" it off his traps onto the floor.. if he didnt have such a strong bottom position he could have been hurt badly (he was fine) but theres no way another person can just grab the weight off of you instantly, squats are too heavy and a power rack is 100% reliable.
abolish the weak
New member
Creepusmaximus said:
I was thinking more along the lines of deadlifts, but yes, rows too!!
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