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the purpose of training

the squat                                                                                notes on the squat

diary

 

 

2011

september

30th

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs

29th

vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30

note: the squat was done on a two inch block. calf raises done without dumbbells. the only way to get a comlpletely vertical back was to do a quarter squat

28th

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs

27th

vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30

26th

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 25th

vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs  it is going to take a while, possibly years, before getting to the goal a body-weight/vertical back squat ( it has got easier within just 3 work-outs )

23rd

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs

21st

vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 19th

vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs

16th

vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs

14th

vertical back quarter squat 20 x 10 (20kgs) single leg calf raises 4 x 30

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 12th

vertical back* half squat 10 x 10 (20kgs) single leg calf raises 2 x 30
* 2-3 degrees off vertical

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 10th

vertical back* half squat 11 x 10 (20kgs) single leg calf raises3 x 30
* 2-3 degrees off vertical

9th

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs

8th

vertical back* half squat 11 x 10 (20kgs) single leg calf raises  3 x 30
* 2-3 degrees off vertical

to squat with a vertical back has meant going back to square one

it has meant going back to 20 kgs and doing an even shallower squat than the half squat

on the plus side it was immediately noticeable that the weak points came to the fore during the exercise and they were precisely those parts of the body that are at the root of the writers incapacity

it can be said again with a greater conviction... the squat is to be seen as an exercise that polices itself... a diagnostic tool for identifying the weak link in the physiological chain

it will be educational to establish if it can be used in the diagnosis and prognosis of the heart

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 6th

vertical back* half squat 10 x 10 (20kgs) single leg calf raises5 X 30
* 5 degrees off vertical

5th

standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 4 x 10 (22.5k)

4th

vertical back* half squat 3 x 12 (22.5kgs) single leg calf raises 5 X 30
* 5 degrees off vertical

2nd
standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extensions 3 x 12 for each arm (3kg) barbell shrug
s 3 x 12 (22.5k

1st
vertical back*
half squat 9 x 12 (22.5kgs) single leg calf raises3 X 30
* 5 degrees off vertical

 

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