^^^
First off, a little history. Earlier this year I got up to 170 lbs, but that was a Pl-ing squat. Found out I should do olympic, and I got up 145-150 but that was with bad form. My arche would collapse at the bottom. I felt like I was fighting my form as well as the weight.
Then I went broke and didn't have access to a gym for almost 2 months, but I still workouted with box pistols, weighted bent-knee one-legged deadlifts (king deadlifts) for 20-reps, split squats, floor glut-ham raises, shoulder press, weighted pull ups, bodyweight rows (pulling yourself up in row form on a pullupbar), and sprints. Also worked on my form by doing bodyweight squats continously throughout the day. As you can see from my latest entries, I don't make any form comments now, I am only fighting the weight, not my form.
When I got back to the gym, I noticed great progress on my squats, it felt completely different from the last time I did squats. I decided to squat every other day using low volume. My deadlift is 330x5, so I figured that my CNS recovery should be good enough to recover by every other day considering what my current squat weight it. I decided to squat every other day until my progress slows then I'll go back to my old routine.
I am doing a lot to make sure that I recover by ever other day:
-I am eating a buttload of spinach and brolloci at most of my meals to neutralize the acids that build up during training.
-I take about 15 grams of fish oil per day.
-2 servings of 3 raw eggs per day, morning and post workout because thats when you want fast protein.
-I don't sit much, its bad for your lower back and it shuts off enzymes in the blood that burn calories and prevent disease. I do most of my work standing.
-I do cardio on my non workout days.
-Eat fruit preworkout and in the morning.
-Warmup correctly with cardio, mobility exercises, and increasing my squat weight in small increments before my main sets.
-Replaced my main carbohydrate staple from whole wheat bread to sweet potatoes. WBA that ground carbs are better then grains. Sweet potatoes have a lower GI and more nutrients than whole wheat bread.
-Most importantly of all, I do fast 10-20-rep bodyweight squats sets through the day. It pumps blood into my legs air into to help with recovery. It also makes my squat sessions go extra smooth. It helps keep my squat flexibility (esp for keeping the neutral arch at the bottom) and makes the movement a lot more instinctual.
