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  #1  
Old 08-03-2011
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Thumbs up August 2011 - Squat Challenge!!!



A lot of you participated in The Iron League's 3000 push-ups challenge for the month of June 2011... For July, we knocked off 7000 sit-ups. This month, August, we're keeping the ball rolling.

The challenge for this month?

4,000 squats (beginners)
7,000 (intermediate to advanced)
or 10,000 squats (crazy people)

This works out to:
  • 130 reps per day (for beginners)
  • 226 reps per day (for intermediates)
  • 323 reps per day (for the clinically insane)
This thread'll serve as the feedback and support thread through-out the month for those inclined to post up here.

On facebook, there's an event page which'll serve a similar purpose: http://www.facebook.com/event.php?eid=101712063261691



Need Videos? Here you go:
Squatting for beginners:
Squat RX: Avoiding/Fixing knee pain - activating glutes and hamstrings:
#2 -
#3 -
"In the Gym with Coach Rip, Overhead Squats" -
CrossFit Overhead Squat Basics -
Bulgarian Split Squat:
#2:
(variations)
Front Foot Elevated Cable Split Squat -


Stretches? Here you go:
PNF hamstring stretch:
Advanced Glute/hip stretch:
Static Quadricep stretch:
Hip Flexor (lunge) stretch:
Hip Flexor (lunge) stretch:

Articles:
How to Squat with bad knees, to avoid bad knees, and to fix bad knees: http://www.projectswole.com/weight-t...oid-bad-knees/
1,000,000,001 Different Ways to Squat - http://www.healthhabits.ca/2009/03/1...ways-to-squat/
Avoiding Achilles tendon pain: http://www.livestrong.com/article/36...-when-i-squat/
"You don't know squat" -- Squat Myths dispelled -- http://www.topendsports.com/fitness/technique-squat.htm
Mediating Knee Pain: VMO strengthening - http://www.bodybuilding.com/fun/henkin6kkkk.htm

Additional Resources:
Need to keep track of your squats? Here's the google docs spreadsheet - https://spreadsheets.google.com/spre...hl=en_US#gid=0


MOST FORMS OF SQUATS ARE ACCEPTED (provided that a full range of motion is used). This includes:
-Air Squats (bodyweight squats)
-Barbell Squats
-Front squats
-Pistol squats (and other one-legged squats like the bulgarian split squat)
-Zercher squats
-Overhead squats
-Plie squats
-Sissy Squats

The rules?
-Only full squats count. (so no... none of the lunges, step-ups etc. that you do during the course of your normal lower-body workouts count towards your total.)
- Only reps executed on or after August 1st count towards this month's totals. (So no... any lower-body work started in July won't 'carry over' to this challenge)
-Update your status (and/or post here on the event wall) w/ your daily/total rep total, as this'll help encourage others to keep up the good fight.
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Old 08-03-2011
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Old 08-03-2011
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Today is day 2 for me.

So far my total for the month is 2050 reps.

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Old 08-04-2011
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thats some deep as squats

what weight were you using

nice work doing 2050 reps. its only 4th haha
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Old 08-04-2011
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Quote:
Originally Posted by t-gunz View Post
thats some deep as squats
Yea, I always front squat ass-to-heels. Anything else doesn't feel right.

I don't usually barbell squat ass-to-heels, but I did this past weekend as well.

Quote:
Originally Posted by t-gunz View Post
what weight were you using
In the vid, 225 lbs and 275 lbs.

Over the past 2 days i've been doing weighted and unweighted squats: bodyweight squats, bulgarian split squats, barbell squats, barbell front squat, iron cross squats.

It's been disgusting. I'm SO sore.

Quote:
Originally Posted by t-gunz View Post
nice work doing 2050 reps. its only 4th haha
Yea man LOL.
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Old 08-06-2011
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Awesome collection of videos! Thanks Nark!

(You sick bastard)
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Old 08-06-2011
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nice mate nice
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Old 08-07-2011
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I'm a little behind on this challenge. It's bad, I can't keep up with these...I'll get better!
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Old 08-07-2011
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Quote:
Originally Posted by CBGB View Post
Awesome collection of videos! Thanks Nark!

(You sick bastard)
Thanks C... Here's another. Just finished editing it to help others with their soreness:




Quote:
Originally Posted by Booz View Post
nice mate nice
Thanks mate.

Took nearly 2 days off and squatted last night before bed.

Pushed off 800 reps + 200 calf raises... so that put me at 3500 reps in 4 days. :-)



Quote:
Originally Posted by greeniz515 View Post
I'm a little behind on this challenge. It's bad, I can't keep up with these...I'll get better!
You can do it N!
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Old 08-07-2011
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top man C as always leading from the front................
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