[fat_wilhelm]

Quest For Respectability in the Overhead Squat

Admittedly, I am starting this log with self-serving purpose.

I had never performed a single rep of an overhead squat until I started reading threads on Sherdog late last year. I remember Urban, specifically, mentioning that it is a great movement for improving flexibility, so I thought, heck, why not? I figured it would translate well to the sports I played, if nothing else.

At the end of a squat day a few weeks ago, I decided to try them out. I have fairly strong legs and a decent back squat – nothing out of this world, mind you, but decent, nonetheless – so I figured I’d be able to throw 135 on the bar to see how it feels. Wrong! The first thing I noticed was that this was not a leg exercise at all. Sure, legs are involved, but my lower back was tensed beyond belief and my core had to be kept rigid as could be, all while balancing the weight overhead and performing a squat, a movement that is taxing enough on its own.

I quickly realized that I knew nothing about this exercise. I dropped the weight WAY low and practiced a bit. Even with little to nothing on the bar, my flexibility was such that I had a hard time not rising to my toes on the decent.

I’ve dabbled a bit more w/ the overhead squat since then, but nothing too serious.

This morning, however, I was reading Keith Wassung’s article on overhead pressing. I took special note of the end where he suggested Googling “overhead squat, Dan John” and I promptly took the advice. After reading three or four articles written by Mr. John, I am convinced that I need to get these into my routine in a serious way. One piece mentioned an accomplished discus thrower whose coach wouldn’t allow his athletes to throw until they could perform 15 reps of overhead squats with their body weight. I am so far from this, it’s embarrassing.

Cut to the chase, I am going to use this log to make sure I maintain my effort to improve in the overhead squat. This will force me to swallow my pride and post some numbers that are as piss-poor as piss-poor can be -- not an easy thing for someone who has always considered himself to be pretty strong.

Second, I invite anyone else who is interested in improving their overhead squat numbers, as well, to use this log as their own. No, I do not require that you be as shitty as I am with overhead squats, only that you want to make a concerted effort to improve upon your base point. Hopefully, by opening this up, I will garner some tips and tricks from you seasoned vet’s, too.

Today is squat day for me, so I’ll add my first “report” later on.

A few notes to start things off…

Age: 31
Height: 6’-0”
Body Weight: 210 lbs.
Bench Press: 370 lbs.
Squat: 455 lbs. +/-
Deadlift: 435 lbs.

The squat number is an estimate for a good form squat since I hardly ever check my 1RM on this and haven’t done so in quite a while. Deadlift is for good technique. I can pull quite a bit more, but my form starts to fall apart beyond 435, so I now consider this to be my max. The intent here is that by sharing my “core” lift numbers, it will provide some indication of what a different animal the overhead squat is (at least for me).

[SmashiusClay]

Gotta love overhead squats. I started doing them last year and found out quite what an evil exercise they are. Unfortunately I have'nt made all that much progress in them thanks to a shoulder injury but I'm going to start working them again.

Good luck.

[bacon]

I'll be reading this daily. I've dabbled in OH Squats and I'll say this, I'm damn glad no one was watching...

[Barut]

I really like OH squats. I always feel like a pussy when I do them after back squats though.
Some advice:
I OH press with a pretty close grip (hands inside therings by about 2"). I started OH squatting like that and worked up to 135x10x3 (weightxrepsxsets). Yesterday I tried a much wider grip (middlefinger on rings) and felt comfortable with 155x8. If you press with a close grip, try OH squatting with a wide grip.

[graedy]

I tried to do a squat with my hands above my head asif i would hold a barbell. I wasnt able to do one clean rep. It was so anoyning. I definatelly gonna practice this.
Btw: Look at olylifters. After a snatch they perform an overheadsquat. With massive weight

[bacon]

Originally Posted by Barut

I really like OH squats. I always feel like a pussy when I do them after back squats though.
Some advice:
I OH press with a pretty close grip (hands inside therings by about 2"). I started OH squatting like that and worked up to 135x10x3 (weightxrepsxsets). Yesterday I tried a much wider grip (middlefinger on rings) and felt comfortable with 155x8. If you press with a close grip, try OH squatting with a wide grip.

When I tried OH squats, the only way I could get down (I'm very flexible BTW) was to use a really wide grip, as in hands contacting the clubs. The picture in this areticle www.danjohn.org/overhead.html shows the same grip. I'll try the narrow grip next session. Anyone else experience wrist pain during these??

[graedy]

I managed to do some reps with my arms up. In the end it was easy. Tomorrow i gonna start to parctice with my 15 kg dumbells. Wanna add them to my dumbellcomplex instead of the regular dumbell squats i do at the moment.

[Steve Oly]

FW, that is the same tip I would give you. Now remember, I am a Newb at these myself, but I managed 95x5x5 in my last workout. Use the wide grip as it makes it much easier to balance, IMO.

[fat_wilhelm]

Well, numero uno is in the books.

First, though, let me explain a few things. My routine may look a bit odd to some of you. It’s sort of like a strength workout on a bodybuilding split. I do not do push, pull, squat. Rather, I do Mon: Chest, Tues: Legs, Wed: Shoulders, Thurs: Back, Fri: Arms. Core and grip work are mixed in throughout. Even though it may, at first glance, look like a typical pansy-ass bodybuilding split, I assure you it is not. Shoulders, for instance, might include one arm snatches, push and overhead presses, cleans, etc. Back might include deadlifts, zercher’s, bent over rows, lawn mowers (one arm dumbell rows), pullups, etc. Basically, all compound movements to start and an occasional “isolation” movement thrown in for a bit of hypertrophy to finish things out.

Why do I do this? Mainly because my gym is across the street from where I work and I workout on my lunch hour. I look forward to getting out of the office for a bit every day, so I find a way to lift five days on, two off. Secondary to this, I used to compete in bodybuilding as a teenager. This is how I cut my teeth and first learned what a split was. I’ve always used a body part split and it has worked well for me, so I’ve continued to do so, even as my goals have changed. The benefit of getting to escape work each and every day to go do something I enjoy is probably what's kept me from trying three day split variations, even though I'm sure that such a routine would also work very well for me.

In defense of my earlier endeavors:

1. I finished competing in bodybuilding twelve years ago.
   
2. Even as a “bodybuilder”, I trained heavy and hard w/ a focus on good compound movements. I just threw lots of cardio in and changed my diet to cut up for contests.

In support of my earlier endeavors:

1. I still value symmetry and shape. Strength comes first for me, but I have no problems w/ people who want to change the look of their bodies. If you see me mention something about biceps or calves, just accept it and know that it’s for the bitches (mainly, my wife, but she’s pregnant and hormonal, so don’t tell her I referred to women as “bitches” or she’ll skin me).
   
2. I believe that any interest that gets someone into the gym and lifting weights, even bodybuilding, is a worthy cause. The end justifies the means.

Young and naive, an 18 year old fat_wilhelm wins the 1993 Natural Michigan.
Thirteen years later, intense flaming begins on the Strength and Power discussion board.

Contest Photos Here - Note the Precision-Painted Tan and Nicely Peaked Biceps

OK, now that you've all had your laugh at my expense, on to today’s workout, Legs:

Everything I list will always be no-no-no style unless otherwise mentioned. After warming up a bit w/ full squats and very light weight, this is how it went…

Box Squats, wide stance

225 x 5
315 x 6
365 x 3
Stop being pussy x 1 (in honor of the “Hernia” log)
335 x 12
315 x 10

[Big-Ghetto] Ass-To-Grass Squats, 2 second pause at the bottom of each rep

225 x 6
185 x 8

I started to feel dizzy towards the end of these two sets, and since I suffered a bad concussion this past Sunday, I didn’t want to push it. After full squats, I watched a hot new Indian girl with gigantic boobs do a Hammer Strength machine while I rested a few minutes in preparation for the main event. I wrapped my dainty wrists up tight w/ my APT’s and readied myself for certain humiliation. Here goes…

Overhead Squats

Bar x 5
65 x 5
75 x 5
95 x 2
Bar x 8
(and finally, in a display of total shamelessness)
Curl bar x 5

A couple notes: I took a super wide grip (hands touching collars) and a wide stance with toes pointed slightly outward as suggested in this thread. This seemed to help me keep my heels on the ground. I noticed toward the end of heavier sets, my elbows wanted to come unlocked on the decent. I really had to concentrate on keeping the bar driven up and back. Overall, I considered this a success just for having been able to keep my feet flat and my depth full.

Continuing on…

Walking Lunges w/ dumbbells

50’s x 9 steps, each leg
50’s x 6 steps, each leg

Romanian Deadlifts

135 x 8
225 x 8
275 x 3
225 x 5

Normally, I wouldn’t mention that I finished w/ calves because I’m sure that few of you care, but today there’s a reason. I sat down to do some seated calf raises, warmed up, then thought, “As long as I’m doing calves, why don’t I work on my balance at the same time, which is clearly of the utmost importance to overhead squats?” So, I grabbed a couple 45 pound plates and positioned my toes on a platform to do some free standing raises. My balance sucked – I had to step forward or back every few reps to keep from falling.

Free-Standing Calf Raises

45’s x 7
45’s x 3
25’s x 5
BW x 10
BW x 6

One more thing, I started new cycles on ZMA and NO-Xplode yesterday and will restart Cellmass, too, when my new canister arrives. We’ll see if these things have any effect on numbers. With basic lifts, they have, but overhead squats are so much more than brute strength that I doubt supplementation of any sort could help.

I’ll update whenever I do OH squats, at which point, I’ll also comment on other movements I may have performed as assistance exercises during previous workouts.

Finally, in order to do this right, I suppose I need some goals. [Very, very, very] long term, I’d like to shoot for the previously mentioned 15 reps at body weight. Short term, I am going to try to work up to 135 x 10.

That’s all for now. Please join in the fun. So far it sounds like there’s some interest in this, so I’m counting on a little help along the way.

[bacon]

*trying very hard to bite back the man-panty jokes*

It looks like we're starting at roughly the same weight with the OH Squats. Keep the info comin. And don't worry I won't tell your wife about the "Bitches" comment....I wouldn't want her to harm that beautifully faux-tanned skin you got there....

*ruptures spleen attempting to contain laughter*