Thread: Squat Walk Outs

Everytime you push your limitations there's a danger of injury.

To me, a newbie, at your current level... this sounds extranious, silly. I'm not one to talk, though.

My "number one rule"... "Can I rid myself of the weight immediately if I feel something wrong is happening!"

Originally Posted by Spud

So I am aiming for 315 on the squat. I'm currently at 255.

I am doing walk outs with 315 at the end of every squat day. I put the weight on my shoulders, and walk back and forth slowly in the rack for about 20 - 30 seconds. I do this to get used to having a heavier weight on my shoulders.

First question: Is this safe to do? Is there any harm in putting such a heavy weight on my muscles for an extended time? Like, no blood vessel or nerve crushing going on?

Secondly, my body ends up quivering under the bar at the end of the second set. I take this to mean my body is weakening. Is core work the only thing to aid in stability? Anything muscles I should be focused on contracting?

When I was at my peak at power squatting... Every leg workout,
my last set after my max squat attempts, would be to throw two
more plates on the bar and do a set of partial reps...
I don't attribute any gains in my workout to this, other than Mentally preparing myself to balance and handle the bigger weight..

Originally Posted by JimSnow

Everytime you push your limitations there's a danger of injury.

To me, a newbie, at your current level... this sounds extranious, silly. I'm not one to talk, though.

My "number one rule"... "Can I rid myself of the weight immediately if I feel something wrong is happening!"

All he has to do is set the safety bars one hole lower than where the pins are.

I wouldn't go until you feel shaky and uncomfortable every time you do it. Isn't the purpose to feel comfortable with that weight?

I do it to the end of my comfort zone. Then I have to walk it back, thats when the shakiness comes in.

What about my other question? Is it mainly core strength that stablises it>

Originally Posted by Spud

I do it to the end of my comfort zone. Then I have to walk it back, thats when the shakiness comes in.

What about my other question? Is it mainly core strength that stablises it>

I would say repetition does it... its improved balance and strengthening

Yeah, there's a bit of a balance thing too. I kinda waddle/strut when I walk (even normally) so when I shift my weight to one foot to move, it feels like the weight swings with me. That may also account for part of the shakiness.

its possible that you can bruise your traps using a submaximal weight.

I did walkouts with 545, 50lbs over my 1RM just for feel. I did this once, and the next day my entire shoulder girdle from end to end was black and blue in the shape of the bar

IMO, its stupid to do, your body is not used to that load and jumping from 255 to 315 regardless if your squatting it or not is just asking for an injury. You need to build up to 315, not add 20% more weight in one day

Originally Posted by fUnc17

its possible that you can bruise your traps using a submaximal weight.

I did walkouts with 545, 50lbs over my 1RM just for feel. I did this once, and the next day my entire shoulder girdle from end to end was black and blue in the shape of the bar

IMO, its stupid to do, your body is not used to that load and jumping from 255 to 315 regardless if your squatting it or not is just asking for an injury. You need to build up to 315, not add 20% more weight in one day

I remember you talking about that.

I can't imagine what it would feel like having 700+ lbs on my back, or ever 900+! I suppose when you work up to it your body gets conditioned to the weights, but still.