High Rep Squats & Anderson Squats w/VIDEO (20 July 2015)

Posted on 21 Jul 2015 10:06

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Training Squats and Traps from last night with heavy weights and high volume!

I've been having some really crappy "leg" days for the last few weeks with high box squats, etc. Well, my bad luck has run it's course (I'm kidding - there's no such thing as luck) and I am VERY pleased with last night's workout. I decided to do one set of 20 rep regular squats before beginning with Anderson's and it felt amazing. I know some people like doing high rep leg extensions, etc to get warmed up. Well, I don't use those machines (not that I have the option to in my garage gym - but even so) but what I feel works with getting a pump and getting you prepared to squat is some high repetition work. The 20 rep squat set or "widowmaker" with 75 kgs did the trick for me.

I haven't done Anderson squats in a really long time and the last time I did them I was doing them as front squats not back squats. So this was a new challenge for me and I wasn't sure where to place the bars or select a weight. I decided to go with a height that puts me just above parallel. It wouldn't count as a fair lift in the IPF but it would pass in any Westside Barbell event haha! After the widowmaker set of squats I was pretty pumped up so I kept the jumps between warm-up weights relatively small and worked on 3-5 reps per set. Some of the sets I would rest pause by doing 3 reps, re-racking the weight, taking a few deep breaths then doing 1-2 more reps. I wasn't going anywhere near failure. I just want(ed) to make sure that my knee doesn't start hurting again and I don't repeat the mistakes I made with box squats. For those of you just tuning in, I made three mistakes with Box Squats that caused havoc on my knees:

  • I didn't stay tight at the bottom
  • I started with a weight that was too heavy for me - in the sense that I didn't allow my body to get used to the movement before piling on weight
  • I did high rep back squats after box squats that probably didn't help take away the knee pain

So keeping all this in mind I decided to work with 115 kgs 254 lbs for 6 sets of 4 reps. Next week I plan on increasing the reps and reducing the sets to 5 x 5. I am not sure whether I will play too much with density but I think I will go up to 4 sets of 7 reps then add some weight and drop back down to 6 sets of 4 reps. I am finding this movement to be a refreshing change from what I have been doing for so many years and coupled with the high rep set of squats before I know I am on the right track.

After Anderson squats I picked up some dumbbells and did 3 sets of 15 reps of dumbbell romanian deadlifts. Then I did 5 sets of 15 reps of dumbbell shrugs keeping 30 second rest intervals between sets and I finished the workout with 3 sets of 20 reps of band resisted facepulls. I love training my traps and instead of cluttering up my upper body workout with them I decided to move them to this day.

Workout Video

The Workout

Regular Back Squats:
75 kgs 165 lbs x 20 reps

Anderson Back Squats:
115 kgs 254 lbs x 4 reps x 6 sets
Volume = 24 reps

Dumbbell Romanian Deadlifts:
20 kgs 44 lbs x 15 reps x 3 sets
Volume = 45 reps

Dumbbell Shrugs:
20 kgs 44 lbs x 15 reps x 5 sets
Volume = 75 reps

Band Resisted Facepulls:
#1 x 20 reps x 3 sets
Volume = 60 reps

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