30 day squat challenge
Discussion
I've recently started this and currently on day 2, so up to 50 squats (Fist day is 30 squats.
I use the 30 Day Squat Challenge app, which tracks your progress and shows you the different squats and the correct technique for each one. I think the idea is to get up to 100 by the end of the challenge.
Some observations: f
king hell, squats are hard!!! The last few were a killer.
I was sweatier than a Turkish wrestler's armpit and my core felt like Mike Tyson's had been using it as target practice!!!
Surprisingly my legs didn't really hurt, perhaps because the exercise class I do at my gym is quite leg intensive?
You really have to concentrate on your form, which works for me, as I don't like rushing through excercises.
Not sure how many squats I need to do for tomorrow, as the app runs day to day, so it'll be a nice surprise for me in the morning. Joy
I use the 30 Day Squat Challenge app, which tracks your progress and shows you the different squats and the correct technique for each one. I think the idea is to get up to 100 by the end of the challenge.
Some observations: f
king hell, squats are hard!!! The last few were a killer.I was sweatier than a Turkish wrestler's armpit and my core felt like Mike Tyson's had been using it as target practice!!!
Surprisingly my legs didn't really hurt, perhaps because the exercise class I do at my gym is quite leg intensive?
You really have to concentrate on your form, which works for me, as I don't like rushing through excercises.
Not sure how many squats I need to do for tomorrow, as the app runs day to day, so it'll be a nice surprise for me in the morning. Joy
MitchT said:
Try doing it with 150% of your bodyweight on a bar across your shoulders
I'm only on day 2, give us a chance! But props for you if you're managing that.
I'm guessing you must be a big, strong bloke? (I'm more Hobbit sized, and currently have the strength of a wet Rizla.
) Hoping I can change that slowly over time. Any tips would be gratefully received.
I'm not "big" but my power-to-weight ratio is probably quite good!
As you've already eluded to, concentrate on your form. Less weight and good form is better than more weight and bad form. The 150% is my last set - I precede that with several sets using less weight and concentrate on slow, controlled movement and getting my form right. That's what matters most. Even doing it with no weight at all will do a world of good if your form is right. You can get the resistance you need by going really slowly. You're definitely taking the right approach.
As you've already eluded to, concentrate on your form. Less weight and good form is better than more weight and bad form. The 150% is my last set - I precede that with several sets using less weight and concentrate on slow, controlled movement and getting my form right. That's what matters most. Even doing it with no weight at all will do a world of good if your form is right. You can get the resistance you need by going really slowly. You're definitely taking the right approach.
I have come back to doing squats, I have a bit of wear in my disks apparently so need to be careful, just did 30 last night with 2 * 20 kilos and a the bar, so prob 50 kilos, I dont think there is a better exercise really, the temptation is to go heavy but even bodyweight is good, you dont need to get into macho bullst and competitive, just do what you are comfortable with, it is still doing lots of good. Very easy to hurt yourself if you overdo it.
t and competitive, just do what you are comfortable with, it is still doing lots of good. Very easy to hurt yourself if you overdo it.J4CKO said:
I have come back to doing squats, I have a bit of wear in my disks apparently so need to be careful, just did 30 last night with 2 * 20 kilos and a the bar, so prob 50 kilos, I dont think there is a better exercise really, the temptation is to go heavy but even bodyweight is good, you dont need to get into macho bullst and competitive, just do what you are comfortable with, it is still doing lots of good. Very easy to hurt yourself if you overdo it.
I've got the same problem, now do single leg squats to avoid loading the back, being on one leg also helps stability and balance.t and competitive, just do what you are comfortable with, it is still doing lots of good. Very easy to hurt yourself if you overdo it.
It's bodyweight to begin with, and then over the period you gradually upgrade the wight.
I've actually decided to use a slightly modified version of this plan after realising that the jump in reps is quite high from one day to the next and the ultimate aim seems to be to get up to 250 reps, which seems a bit OTT to me. There also don't seem to be adequate rest periods.
I've actually decided to use a slightly modified version of this plan after realising that the jump in reps is quite high from one day to the next and the ultimate aim seems to be to get up to 250 reps, which seems a bit OTT to me. There also don't seem to be adequate rest periods.
lemmingjames said:
youve failed before youve even properly started im afraid
Erm, how's that then?
I'm still doing a version of the programme(there are many) but not the one I initially started, as on further research and asking instructors at my gym for advice, I was advised that this might be better for me, given that I've only recently returned to exercise.
Surely it's better to find a programme that you can do consistently, unless there's something you know that I don't?
Edited by jogger1976 on Thursday 30th March 14:11
Squats are one of the best exercises, and probably the best exercise that people avoid doing!
After you've done your 30 day challenge you could continue the theme by trying a breathing squat routine for a cycle. Start light otherwise you won't make it. It's a great way of putting some size and strength into your legs but Christ it's hard work.
I've done a few cycles of breathing squats and I'm currently half way through a cycle and knowing that I've got to do them later on today is making me feel anxious, as I know how much it's going to hurt.
The rules for breathing squats:
1) You must do 20 reps..... no matter what
2) You can rest for as long as you want between reps..... but you can't put the bar down!
3) The weight goes up after every session (that's why you need to start light (your 8-10 RM)
4) Cycle lasts 6 weeks at 3 sessions per week (i.e 18 sessions at 2.5kg increase per session, therefore if you start on 60kg by the end you'll be doing 20 reps on 105kg).
Tips:
1) Always use a cage with safety pins in
2) Clear a comfy looking floor space in front of the squat rack, you will need a little lie down
3) Do it first before any other exercises
4) For some strange psychological reason I find the exercise easier if I count down from 20 rather than up to 20 (remember to include the last "zero" rep). Don't ask me why but as the numbers get smaller it feels easier to keep going.
5) It will hurt, a lot....
After you've done your 30 day challenge you could continue the theme by trying a breathing squat routine for a cycle. Start light otherwise you won't make it. It's a great way of putting some size and strength into your legs but Christ it's hard work.
I've done a few cycles of breathing squats and I'm currently half way through a cycle and knowing that I've got to do them later on today is making me feel anxious, as I know how much it's going to hurt.
The rules for breathing squats:
1) You must do 20 reps..... no matter what
2) You can rest for as long as you want between reps..... but you can't put the bar down!
3) The weight goes up after every session (that's why you need to start light (your 8-10 RM)
4) Cycle lasts 6 weeks at 3 sessions per week (i.e 18 sessions at 2.5kg increase per session, therefore if you start on 60kg by the end you'll be doing 20 reps on 105kg).
Tips:
1) Always use a cage with safety pins in
2) Clear a comfy looking floor space in front of the squat rack, you will need a little lie down
3) Do it first before any other exercises
4) For some strange psychological reason I find the exercise easier if I count down from 20 rather than up to 20 (remember to include the last "zero" rep). Don't ask me why but as the numbers get smaller it feels easier to keep going.
5) It will hurt, a lot....
jogger1976 said:
Erm, how's that then?
I'm still doing a version of the programme(there are many) but not the one I initially started, as on further research and asking instructors at my gym for advice, I was advised that this might be better for me, given that I've only recently returned to exercise.
Surely it's better to find a programme that you can do consistently, unless there's something you know that I don't?
Because and like alot of these programmes, its a mentality thing thatll keep you going when it gets harder (see the numerous Smolov/Russian squat threads) and the moment, theres negativity in your mind in you being able to complete itI'm still doing a version of the programme(there are many) but not the one I initially started, as on further research and asking instructors at my gym for advice, I was advised that this might be better for me, given that I've only recently returned to exercise.
Surely it's better to find a programme that you can do consistently, unless there's something you know that I don't?
Edited by jogger1976 on Thursday 30th March 14:11
I aim to start this tonight, I was going to start yesterday however I had bootcamp in the morning and we already do loads of squats and variations of squats so I thought I'd postpone the start.
I'll see how I go, I always start these things and then tail off after a week or so as I lose interest; push ups and sit ups being the most recent.
Does the app give you a notification at some point on the next day to give you a reminder that that days session needs doing?
I'll see how I go, I always start these things and then tail off after a week or so as I lose interest; push ups and sit ups being the most recent.
Does the app give you a notification at some point on the next day to give you a reminder that that days session needs doing?
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