Tonight was my first “real” squat workout in two months. The team was gracious enough to do band squats with me. I thought that band squats would be a good exercise for my first heavy squat workout after knee rehab for two reasons. One, the tension in the hole is minimal, this way I can work on getting my “pop” back and second, the constant pressure from the bands help stabilize the weight throughout the lift, this way all I had to worry about was pushing the weight.
Here’s the workout and video:
Bar x 5 reps
Bar + 150 lbs. bands x 5 reps
Bar + 250 lbs. bands x 5 reps
150 lbs. + 250 lbs. bands x 3 reps
200 lbs. + 250 lbs. bands x 3 reps
240 lbs. + 250 lbs. bands x 3 reps
290 lbs. + 250 lbs. bands x 3 reps
330 lbs. + 250 lbs. bands x 3 reps – Start knee wraps
380 lbs. + 250 lbs. bands x 1 reps
420 lbs. + 250 lbs. bands x 1 reps
470 lbs. + 250 lbs. bands x 1 reps
90 lbs. x 10
100 lbs. x 10
120 lbs. x 10 x 2 sets
120 lbs. x 10 reps.
After the workout I was surprised at myself. We didn’t know how much band tension we had on until the workout was over. We had our lightest member stand on a scale and hold the bands to the tension so we could get a measurement.
With over 700 lbs. of weight and tension at the top, I was surprised. I have set a goal for myself to squat 800 lbs. at the Europa, APF Single-Ply Nationals, in April. It will be my come back meet since my surgery. By tonight’s performance I think I might have to set a higher goal.
One more thing before I finish this blog. Yes, Mom, and yes Honey, I am being careful. If it looks like I’m not doing it right, the guys are telling me and I’m stopping.
GO MOVE SOME METAL!