I have managed to maintain a low bar squat 4x4 at 1.5x my bodyweight for the last five sessions! This is the longest I’ve held this weight without dropping off or getting hurt.

This time, I’m doing everything right:

  • good sleep
  • lots of healthy food (caloric surplus)
  • enough protein
  • squatting 1-2x a week (I need a longer recovery)

I have a goal for the rest of the year. Right now, my squat+bench+deadlift working weight total is 650. I really want to get my working weight total to over 750 by December!

I’ll keep posting here with updates!

Right now I weigh in at 150lb, up from about 145lb when I started lifting heavy again this time last year. All the veggies, fiber, and protein has really gotten me stronger with more visible muscles, and only a small increase to my waist.

  • shittydwarf@sh.itjust.worksMEnglish
    2·
    16 hours ago

    Back squats are a young person’s game hah, I’m curious to hear what you think about the belt squat machine. I’ve never tried one but bells of steel sells a residential belt squat that looks pretty sweet…

      • shittydwarf@sh.itjust.worksMEnglish
        1·
        14 hours ago

        I switched to zerchers, for me they seem to work perfectly. I can get all the way down without any struggle and my back feels amazing. I imagine front squats would be very similar. My 1rm was about 340lbs for back squat and now for zerchers its 300, but it took a few months to build up to it

        • sevan@lemmy.caEnglish
          2·
          14 hours ago

          Thanks, I’ll have to look into it a bit. I don’t like front squats, so I always do back squats.

          • shittydwarf@sh.itjust.worksMEnglish
            1·
            14 hours ago

            They are kind of uncomfortable on your elbows where you’re holding the barbell. But I put a little bit of pipe insulation on there and it no trouble. It’s a little bit of a wider stance and I find it simpler technique wise. Basically just sitting down and standing up, overall I feel it’s a little simpler than back squats. Hopefully they work out for you

    • Carnelian@lemmy.worldEnglish
      2·
      15 hours ago

      I’ll report back when I try it! I was in the middle of a ten week program when they delivered it, definitely gonna use it in the next one.

      I think what I’m excited to try it with is moving some heavy leg compounds to the middle of the workout after hinges. Like Bulgarians, then RDLs, then heavy belt squats. Normally once my low back is cooked from the deadlifts I can’t really do anything productive with a heavy barbell on my back. Would be a great option to have if it works well