Strength / Weight Training

Safety squat bar squats kinda suck. Not as bad as front squats, but, oh boy.

Good advice especially the pizza

Incredible ain’t they!

I love how form can go to shit on the last few reps and you just straight muscle them up.

for sure. really felt it in my quads and (i guess?) my anterior chain, way better activation than front squats where as soon as it got hard my body position made me dump the bar. bonus is not being choked.

There’s a safety squat bar at our gym. I’ve not tried it. Would you say it’s better than regular squats then?

It's just different, tends to be more anteriorly loaded than a normal back squat (which is more posteriorly loaded) and allow pushing legs more than a front squat (upper back usually fails before legs in a front squat).

I am doing them because I am transitioning into strongman where a lot of events need more anterior strength, vs where I was powerlifting before and happy to do everything in a very posterior chain heavy way.

Cool thanks for explaining.

Smith?

It’s a great way to learn how to squat without worrying about what your arms/shoulders/bar placement is doing. I’d highly recommend them.

It was me, maybe. It takes up very little space. Hasn’t been used in months because of a herniated disc but it’s a great extension of my closet and clothes drying rack 😅

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Those stands for your bar are really clever

Since I read this post from Chris Beardsley I’ve reduced most of my sets to 3 or 4. Also reducing reps and increasing weight. Added benefit is workouts are more efficient - although probably have more time between sets.

Also today I got up to 145kg deadlift so almost double BW 😁

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Very interesting!

But I find if I don't do my heavy set at set 4-6 I don't progress in more weight. Too soon and I'm not warm enough.

I think this is describing first set proper set. There was another study my running coach showed me which says most people only lift 54% of what they could as 1rm. So these two things combined made me think 3-4sets is ideal but ymmv
As a new dad if I can do a couple fewer sets here and there it means I’m getting a lil more bang for my buck 😁

If you want bang for your buck, hav you thought about.... Dammit... I cant remember the name of the technique.

You basically do 60% of your max but you reduce your rests to like 30 seconds so you're keeping your muscle in its growth phase.... Or something.... Basically something short and very difficult but very efficient. Its like HIIT but with heavy weights. It has some fancy name.

Cant remember what it's called. I'm sure someone here will know.

Dynamic Effort/Speed Work? Or maybe ‘Cluster sets’?

I thought it was Iso something

Why is the stairmaster the most popular thing in my (strength specific) gym? There are a host of alternatives but these are always occupied.

Because they are the best workout.

I can taste blood after 5 minutes

Best for...

Because tiktok and bootys

Isometrics or Plyometrics?

So if I am to follow the graphic above then it's just 3 sets of back squat + then 3 sets of front squats making it a total of 6 sets for the general quads/glutes/core area ... and then it's time to leave the gym?

Cardio, gets that heart rate up and a bit of conditioning. Worst thing about being at my upper bodyweight weight as a lifter was doing 3 flights of stairs and being absolutely dead at the top!

It’s saying that after 3 sets then the incremental benefit tails off - but I don’t think just front and back squats would cover the quads, glutes and core for a full workout.