Varying Squat Stance for Quad Development (Athlete Journal 121)

Charles Staley

Coach

Mature Athletes, Strength and Conditioning

You’ll notice a few new exercises this week, most as a result of me thinking about what my weaknesses are in terms of strength and muscular development.

 

Fitness, olympic weightlifting, powerlifting, mature athletes, mature athlete, athlete journals, strength sports

 

 

Varying Squat Stance for Quad Development

I joked to someone this week, “I’m all lats, pecs, and hamstrings.” In contrast, my quadriceps, tricep, and glute development are abysmal. So I revisited a specific type of squat I’ve done once or twice in the past. For me, this variation is about as quad-intensive as I can get. It involves a wide stance with toes turned out fairly significantly. This allows me to achieve a fairly deep, quad-dominant squat - so much so that 135lb for sets of six is a decent challenge for me.

 

READ: Don't Be That Guy With Chicken Legs

 

At the suggestion of my colleague Christian Thibaudeau, I’m also going to implement a similar squat but with the difference that I’ll seek to overload only the top part of the motion, as this top range is typically underloaded with a parallel squat. However, in the jerk (which is my weakest link in the Olympic lifts), the leg drive is performed with a shallow squat, so it makes sense to do at least some partial squats to achieve this overload.

 

"For me, this variation is about as quad-intensive as I can get. It involves a wide stance with toes turned out fairly significantly."

Aside from that, I’ve been training hard with good consistency, and have been feeling healthy to boot. Next week I expect to ramp up the Olympic lifts in preparation for my May 2nd competition.

 

That’s all for this week. Hope you had a Merry Christmas, and if you have any questions or thoughts on this week’s article, please leave your comments below!

 

This Week’s Training

Weekly Training Volume: 57,207lb (Last Week: 58,470lb)

 

Significant Lifts:

 

4” Block Pull: 475x1

 

Monday, December 22, 2014

Bodyweight: 201 lb

Volume: 16,393 lb

Average Weight Per Rep: 153.20 lb

 

Hang Snatch

Set 1: 44 lbs × 5

Set 2: 44 lbs × 5

Set 3: 44 lbs × 5

Notes: IQ: 44

 

Clean and Jerk

Set 1: 44 lbs × 2

Set 2: 44 lbs × 2

Set 3: 88 lbs × 2

Set 4: 88 lbs × 2

Set 5: 110 lbs × 1

Set 6: 110 lbs × 1

Set 7: 110 lbs × 1

Notes: IQ: 78

 

Squat

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 225 lbs × 2

Set 6: 315 lbs × 1

Set 7: 325 lbs × 1

Set 8: 335 lbs × 1

Set 9: 315 lbs × 1

Set 10: 315 lbs × 1

Notes: IQ: 159.4

 

Trap Bar Deadlift

Set 1: 225 lbs × 10

Set 2: 315 lbs × 8

Set 3: 315 lbs × 8 (Video Below)

Notes: IQ: 280.38

 

 

45-Degree Back Extension

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 120 lbs × 10

Notes: IQ: 120

 

Tuesday, December 23, 2014

Bodyweight: 200.2 lb

Volume: 12,594 lb

Average Weight Per Rep: 125.94 lb

 

Bench Press

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 2

Set 6: 225 lbs × 2

Set 7: 230 lbs × 2

Set 8: 230 lbs × 2

Set 9: 235 lbs × 2

Set 10: 235 lbs × 2

Notes: IQ: 155

 

Chin Up

Set 1: +25 lbs × 4

Set 2: +25 lbs × 4

Set 3: +25 lbs × 4

Set 4: BW x 10 reps

Notes: IQ: 213.81

 

Tricep Pushdown

Set 1: 60 lbs × 8

Set 2: 60 lbs × 8

Set 3: 60 lbs × 8

Notes: IQ: 60

 

EZ-Bar Curl

Set 1: 75 lbs × 8

Set 2: 75 lbs × 8

Set 3: 75 lbs × 8

Notes: IQ: 75

 

Wednesday, December 24, 2014

Bodyweight: 200.6 lb

Volume: 13,600 lb

Average Weight Per Rep: 151.11 lb

 

4" Block Pull

Set 1: 135 lbs × 5

Set 2: 135 lbs × 5

Set 3: 225 lbs × 5

Set 4: 315 lbs × 3

Set 5: 365 lbs × 2

Set 6: 405 lbs × 1

Set 7: 435 lbs × 1

Set 8: 455 lbs × 1

Set 9: 475 lbs × 1

 

14.5" High Bar Box Squat

Set 1: 45 lbs × 6

Set 2: 95 lbs × 6 (Video Below)

Set 3: 135 lbs × 6

Set 4: 135 lbs × 6

Set 5: 135 lbs × 6

Set 6: 135 lbs × 6

 

 

Back Extension

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 120 lbs × 10

 

Friday, December 26, 2014

Bodyweight: 202.8 lb

Volume: 14,620 lb

Average Weight Per Rep: 123.89 lb

 

Close Grip Bench Press (Pinkies On Rings)

Set 1: 95 lbs × 8

Set 2: 135 lbs × 6

Set 3: 185 lbs × 4

Set 4: 205 lbs × 4

Set 5: 205 lbs × 4

Set 6: 195 lbs × 4

Set 7: 195 lbs × 4

Notes: IQ: 162.05

 

Incline Dumbbell Press

Set 1: 80 lbs × 8

Set 2: 120 lbs × 8

Set 3: 120 lbs × 8

Set 4: 120 lbs × 8

Notes: IQ: 110

 

Seated Row

Set 1: 150 lbs × 8

Set 2: 150 lbs × 8

Set 3: 150 lbs × 8

Notes: IQ: 150

 

Military Press

Set 1: 45 lbs × 5

Set 2: 65 lbs × 5

Set 3: 85 lbs × 5

Set 4: 105 lbs × 3

Notes: IQ: 71.66

 

Bicep Curl (Dumbbell)

Set 1: 70 lbs × 10

Notes: IQ: 70

 

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done in his workout sessions.

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.