How I’m Getting Stronger At Squatting
Sundays are my heavy days. On heavy days I’m doing 3-4 sets, 1-3 rep range.
This is today’s squat journal:
230 lbs
Set 1: 2 reps
Set 2: 2 reps
Set 3: 1 rep
Drop set of 190 lbs
Set 1: 4 reps
Set 2: 4 reps
Set 3: 5 reps
I always do a compound movement first since it takes the most energy. I only do three quad movements on leg days (I hit legs twice a week). The other two quad workouts are with weight I can handle 3-4 sets, 8-12 reps. I then do 1-2 sets, 6-8 reps of a drop set.
Here are other quad workouts I do after squatting:
- leg press
- step-ups
- Bulgarians
- lunges
- leg extension
Honestly, I dread leg days! I’m an upper body girly. I always train upper body till failure but not legs because I fear something will snap out of place lol. Nevertheless, that is a mental barrier I’m working on.
#legday #barbellsquats #powerlifting #powerliftingwomen #gymjournal
Building strength in squats is crucial for overall fitness and athletic performance. Progressive overload is key; gradually increase your weights while maintaining proper form. Incorporate complementary exercises like leg presses, step-ups, and lunges to target different muscle groups effectively. Remember to listen to your body and manage your recovery to prevent injury. Leg days can be daunting, but consistency and determination will lead to significant gains. Set realistic goals, celebrate your milestones, and consider joining a community or finding a workout partner for motivation. Embrace the process of getting stronger! Additionally, tracking your progress in a squat journal can help keep you focused and accountable. Whether you're a beginner or advanced lifter, noting down your weights, reps, and how you felt during the workout can guide your training plan. If you usually dread leg days, remember: overcoming mental barriers can lead to rewarding experiences, so keep pushing through those limits!
