At least 2 or 3 times a year I like to deviate from my normal leg routines and do something "off the page". My quads seem to respond positively to these brief disruptions so I decided to try the belt squat Sully was advocating - but with a twist. Making it the final excercise of a tri-set.

After setting up my stations, warming up well, and securing a curious audience, I jumped right in. First I did a set of heavy(for me) squats, racking it after rep 9, immediately going to the 45 degree leg press, knocking out 14 non-lockout reps. Finally wobbling over to the benches I had set up in the cage, tied on the weighted dip belt, and began my belt squats. After my 3rd rep I knew I was in serious trouble. Somehow, I completed 17 reps. I willed myself to complete another round, managing only 5 reps on the squat, 10 on the leg press, but fighting for 17 on the belt squats. This was to concentric failure. By this point I was crying and laughing simultaneously..... But I wanted to extend my elation. I motioned to 2 powerlifter buddies who had stopped benching to watch me, and had them spot me on a set of front squats, then stripping off some weight while I continued to rep out to where I needed help coming out of the hole on my last 2 reps.
I realized that I had nothing left for hamstrings, and would probably take the next 2-3 days off from training of any kind.
The exciting conclusion was the drive home, eventhough it's only a 5 minute ride, I could not operate the gas or brake pedal with any applicable skill, as my quads had melted into yogurt.
When I woke up today, I felt as if I had been upended by a train.

Thanks Sull
Aram

Aram,

No problem my friend, and I have sooooo much more up my sleve

Sully

Sully/Aram - I still am not getting the "belt squats".. I can't invision how you position the benches..and where you stand - to squat between them?? can you explain how they are done.. in more detail. I did add sissy squats to my leg routine this week - I still can't walk.. thanks for the reminder of this great exercise! Val

Val,

This was the first time attemting this movement so I wanted to follow Sully"s instructions as best as I could. I positioned 2 flat benches inside a squat rack forming a V, placing them on 2 aerobic steps to give them a decline.
I proceeded to steo up on the benches where they touched, Feet angled out in the V, so the weight tied to the dip belt would descend through the benches as I squated. I also positioned an olympic bar at chest level on the supports to hold on to. I was actually squatting to a level beneath my heels, thus the incredible soreness the following day. I wouldn't recommend going as deep if you have any knee or other functional pains or limitations. I was also squatting with a forward lean.
If I'm not making any sense, I'll try again, or maybe Sully can help out. He may have the "correct" method, as opposed to my own version.

Aram

Aram.. I can 'see' it now.. and I'll have to try these. Somehow, in the gym where I lift (University/Campus) with 150+ college students starring at me like I've lost my mind.. it should be interesting! lol.. thanks again for taking the time to explain the move! ouch..!

Val,

Aram did a great more detailed explaination. Its easy if I can draw a diagram, harder to write it out. The key is the bench position and having the bar to hold onto. The bar allows you to lean back alittle and shift the stress of the movement off the glutes. This is a great exercise for detail as well.

Sully