Leave a Rep

Kirk Karwoski is a powerlifting legend whose highlight reel of competition lifts includes squatting 1,000 pounds, yes, you read that correctly, 1,000 pounds, for a double, yes, you read that correctly, too, a double.  What's even more impressive about Karwoski's feat – not that it needed to be any more impressive – is that he walked it out, squatted it to a depth where his hip crease was below his knee, and walked it back in.  No monolift, "at parallel" here folks, just brutal absolute strength.  I mention this accomplishment only to serve as a backdrop for those readers who have never heard of "Captain Kirk."

In keeping with the interviews of other great athletes, Karwoski's discussion below with Mark Rippetoe is filled with little gems, tiny tidbits of advice that can help a lifter at almost any level. One gem, in particular, has stuck with me for the last several weeks: "leave a rep."  Like all good advice, it is simple to say but difficult to practice.  Nonetheless, I have found it an incredibly helpful concept to remember when squatting.  Some days, most often on Mondays and Fridays, I come to the gym fresh off a rest day and ready to eat nails.  Sets of five across in the back squat be damned, it's game time.  Conversely, on Wednesdays, I come to the gym a little tired from Tuesday's double and not looking forward to my three sets of five.

Irrespective of these day-to-day feelings, a linear progression-based program is difficult to execute, primarily because the small adds continually require the athlete to be a little stronger than they were the previous workout.  The compounding interest that simply defeats you.  However, by sticking to the rep scheme and resisting the urge to go for  a final set of six, seven, eight, nine, or even ten reps on the final set of five, you buy yourself some much needed insurance, either for those days when are feeling your best or for those final workouts before the deload.

Squatting and deadlifting are incredibly powerful training tools, but their impact on the central nervous system must be respected. Whether squatting to a daily maximum or pursuing a linear progression scheme, do yourself a favor and leave a rep (or in the former case, routinely stop before the squats start becoming a grind).

 

 

Grab your pencil and notebook, class, school is in session.