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Lindsey’s Training Log – Fixing My Squat

posted on August 2, 2019


One of the biggest benefits of working at a strength-focused gym is the input your coworkers can give on your training. Casey caught me squatting a week ago and told me something I never thought I’d hear: my quads were the weak link in my squat and I need to focus on bringing them up. 

 

I’ve been “quad-dominant” my whole life, meaning I have a hard time using my glutes and posterior chain in most movements – instead, my quads “take over” the movement and do the majority of the work. I’ve spent most of the last two years working on activating and using my posterior chain in my lifting, so now I guess it’s time to change things up!

 

Because of running so much, I need to be careful about (re)incorporating quad-focused work. I squat and then do a hard interval run on Tuesdays. I need my legs to be as close to recovered as possible for my long run on Saturday. 

 

I started this a few days ago, and I’ll be honest, I’m still a little sore. I think I’ll be fine for a good run tomorrow though.

 

MovementPlannedAchieved
1Front SquatWork up to a heavy triple195×3, 175x3x3
2SSB Pause Squat, light3×53×5 @ 155
3aSSB Bulg. Split Squat, light3×83×8 @ just the bar
3bGHR3×103×10
3cBand Monster Walk3 trips3 (long) trips
4aSingle Leg Squat to Box3×8 per3×8 per, med. box
4bSingle Leg RDL3×8 per3×8 per @ 35
4cStability Ball Hamstring Complex3×10 each3×10 each
5aHanging Leg Raises3×153×15
5bSide Plank Dips3×10 per3×10 per
LATER
6Interval Run1 mile warm-up easy

3 x 1200m @ 7:13 pace

 

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