Tabata Squat w. 225

Squatting w. 225 using Tabata intervals (:20 on, :10 off x 8). Trying to build up work capacity. Haven't been squatting for quite a while.

Category:

People & Blogs

Tags:

• tabata
• squat
• rx
• interval
• training
• powerlifting

[johnnymnemonic2]

I know, I know... I call :20 seconds exertion, :10 rest x 8 "Tabata". Is it REALLY "Tabata Protocol"? No. Is it still a challenging workout? Hell yes. Will it improve your VO2max even if it isn't done as prescribed? Probably.

I almost never run.

[JohanKH]

But the tempo lacks a little due to the heavy weight, may just aswell do 20 rep squats with some breath pauses every here and there, or not?

[johnnymnemonic2]

Sure. High reps work just as well - it'd be less reps though.

I do these intervals and EDT work when I'm trying to get back into shape and trying to push up the volume. I don't get to the gym/squat racks as often as I'd like, so I find myself "trying to get back into shape" a lot lately.

[bulkinupinireland]

the guy in this video has a posterior pelvic tilt.

i have the same issue. actually my technique is pretty much identicle to the guy here.

i have a question, is the posterioir pelvic tilt really a big deal? also, this guy leans forward a bit with his torso, he isnt very upright. im the same. is there a way to correct this? or is it ok?

[johnnymnemonic2]

I think it is a big deal. I was pretty out of shape when I did this workout and my flexibility was not up to par - that's why the rounding was more pronounced than usual.

In any case, I think that maintaining arch, at the very least, to parallel should be everyone's goal.

[Maidenfan2]

Scooby, you just have to try it - you'll figure it out real quick!

Johnny, I did this yesterday w/135 - tuff workout. I'll repost when 225 is done - thanks for the motivation.

[johnnymnemonic2]

Post a video reply - I'm sure you'll punch out 50+!

[SMITHWAYNE100]

a good gauge is your body weight,you should be able to squat your own body weight.

remember if you can bench more than you squat there's something wrong.

[SMITHWAYNE100]

I promise you mate doing this protocol with squats is about as tough as it gets.

If you weigh 100kg then put a 100kg on your back,then it's ass to grass,it's tough.

[monalisasmiley]

no.

[blittster]

Great job with the workout!

However, I wonder about your interpretation of Dr. Tabata's protocol. In his 1996 research project the protocol called for a VO2 max (a measure of aerobic capacity) of 170% for the 20s interval. (Without a lab and proper quantifying equipment this is difficult to find). Does using that much weight really allow you to push into that range? I would doubt it.  Either way your workout was impressive, but maybe consider sprints to push your VO2 max instead.

[JohanKH]

Oh, I see. I see you didn't racked the weight after the first set. Personally I think holding that shit while you are too tired to lift heaviest :D. That part during the 20 rep squats killed me much more than leg strength. (I don't own a belt though.)

[JohanKH]

It's probably better than 99.8% of the people in your age (including people who don't do squats), but it depends more on if you weight 60 or 130 kg aswell I guess :)

In any case I guess chances are you will be doing 500 lbs in 10 years ;D

[bonacotti45]

i can do 8 reps of tht at age 15 is tht good?