Скачать или смотреть You WON'T Believe it!! Dr. Joel Seedman Squats Deep on Zach Telander's ATG Program week 1

Week 1: Deep Squat Experiment.

Had a great podcast with Aaron Alexander & Coach Zach Telander. Very civil & intelligent discussion even though we have different views on training. Zach recommended we swap programs for 4 weeks so he’s doing my 90 Deg & I’m doing his deep squat program. Very excited for this mini observational self-study as it’s been 10 years since I’ve done loaded squats below 90 deg joint angles (20-30 deg above parallel due to tibial inclination). Here’s a quick recap of this week.

Best shoes Vivobarefoot code DRJOEL.

Workout 1.
3 x 5 Tempo ATG squats (as deep as I can comfortably go)
135, 185, 205 , +1 bonus rep 255 just to see how a bit more weight on the bar felt.
Goblet Walking Lunges 3 x 20, 53 lbs
Deep squats, slightly below parallel (powerlifting depth) actually felt surprisingly good & honestly stronger, more explosive & better on my joints than 10-14 years ago when I was training them consistently. Had just a few small twinges in hip joints & knees but nothing terrible particularly for someone with no meniscus in either knee + hip impingement & labrum tears in both hips. I’ve also had several significant spinal injuries & slipped discs that were extremely painful in my 20’s. No back issues at all this workout; stoked about that.
Legs were unusually fatigued & heavy by the end but I also felt surprisingly amped up possibly from the excitement of seeing just how capable my body could handle deep squats compared to a decade ago. Sleep that night was unusually poor as it felt like I was in slight sympathetic overdrive possibly from just a novel training stimulus.
Slight to moderate leg soreness next day in adductors & lower glutes/upper hamstring. Joints felt surprisingly good with just very minor achiness in hips, knees, & low back.
Workout 2:
Squats 3x 6-similar as above.
Full ROM Dumbbell RDL’s 3 x 20, 50 lb DB’s.
Leg’s felt slightly less powerful & maybe less ROM than last workout although they were also less fatigued post workout than workout 1.
Only issue this week was left shoulder on RDL’s had pain. Had to do a few 90 deg EI RDL’s & rows after to fix it, but after felt fine.
More below.
#squat #squats #legday

Side Notes:
90 deg joint angles = 20-30 deg above parallel due to tibial inclination. Parallel squat is roughly 110-120 deg joint angles (use deg of knee flexion in the field of biomechanics to determine joint angle as 0 is measured from top). A Powerlifting squat depending on the organization or competition is usually 120-130 deg joint angles. True “ATG” Squat or Olympic weightlifting squat is usually 140 deg or more. My squat here is probably 130-135 deg joint angles which is the deepest I can comfortably go on barbell back squats with my previous injuries & without weightlifting shoes, wraps, or belt. It was the same 10-15 years ago but more painful then.
If I do goblet or bodyweight squats, kettlebell, or front barbell squats I can go deeper. If I have a heel elevation or weightlifting shoe I can go substantially deeper on barbell squats too although I’m not a fan of how it feels on my knees. I prefer barefoot shoes as it optimizes my foot & ankle function & I consider the most natural for humans unless you’re a competitive Olympic weightlifter. I also prefer Vivobarefoot shoes (code DRJOEL) as research shows these help optimize natural foot & ankle mechanics as well as body mechanics & joint health.
I took a selfie & will take one at the end of the experiment to compare see if there’s any significant difference in my leg growth & development. I also did a vertical jump test which was roughly 28.5 inches. My current 90 deg squat is 500+ lbs. I will re-test post experiment.
Read more about my squat journey & how I came from a deep squat and full range of motion background which ruined my joints & caused serious injurie to now a 90 deg advocate which healed my body in my book MOVEMENT REDEFINED at link in bio.
#mobility #powerlifting #bodybuilding #powerliftingmotivation #strengthtraining #weightlifting #legdayworkout #gymmotivation #fitnessjourney #workoutroutine #workouts #hipmobility #crossfit #weighttraining #trainsmart #noexcuses #strengthandconditioning #personaltrainer #strengthcoach #squatchallenge #squatsquatsquat #squatspo #squateveryday #squatlife #squatday #squatchallenge #deepsquat