The squat rack was occupied today which didn’t break my heart. On there were two guys that worked all the way up to 315 followed by 365lbs. At best they barely touched 45 degrees in their leg angle during the reps instead of the 90 or better that delivers full range of motion power. Don’t get me wrong, I could not even do half reps at that weight but I am willing to bet a sandwich that either of them would be very hard pressed to do one full ROM rep at even 275 pounds.
So anyways I decided to get on the Smith machine and squat. Yes smith machine squatting is viewed as an inferior exercise to free bar squatting because it is inferior compared to squats done with full ROM. However if you adjust your feet a few inches in front of you on the smith machine, much better consistent depth of motion can be reached without the forward/backward tipping that can accompany free bar squats.
So anyway I took a different path to get to 30 reps, going with five sets of 6 reps with a 45 and 25 pounder on each side. The smaller reps seemed to be offset by increased sets, my shirt was starting to soak through with sweat by the end. I can already feel the better depth in my glute fatigue.
5 minutes cardio/stretching
Smith machine squats – 135lbs x 10, 185lbs x 6, 185lbs x 6, 185lbs x 6, 185lbs x 6, 185lbs x 6
Seated leg extension – 110lbs x 12, 150lbs x 10
Standing calf raise – 250lbs x 10, 295lbs x 9
Seated leg curl – 115lbs x 10, 145lbs x 8