Squat Testing
(Week 8, Starter Powerlift Progression)Day Overview
This day is dedicated to testing your squat strength with heavy singles and doubles. Accessories are kept light to prioritize recovery and mental focus for the main lift.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 3 singles at 95-100% of your estimated 1RM with an RPE of 9-10. Rest 3-5 minutes between attempts, focusing on proper depth and form.
Working Sets:
3
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• Hip Abduction Machine
To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.
Prescribed Sets:
2 sets of 12 reps, RPE 7, to support hip stability.
Working Sets:
2
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• Glute Kickback Machine
To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.
Prescribed Sets:
2 sets of 12 reps per leg, RPE 7, to reinforce glute strength for squat support.
Working Sets:
2
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• seated leg curl
seated leg curl machine
Prescribed Sets:
2 sets of 10 reps, RPE 7, to maintain hamstring flexibility and strength.
Working Sets:
2
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
2 sets of 10 reps, RPE 7, for core stability.
Working Sets:
2
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
2 sets of 15 reps, RPE 6, for ankle support.
Working Sets:
2