|The question is, can he get up from there?|
One of the interesting things that Jonathan has been experimenting with is the relationship between the velocity at which someone can squat and the weight. He has established a very convincing relationship between the two which means that you can estimate your maximum strength without having to lift maximal weights (which has its risks, of course, as well as being unpleasant). Unfortunately, the machine used for that test was at the menders so there was no option but to go until "failure".
Now that I have the results of the test, I can follow Jonathan's weight program more correctly. When he sets me a weights session he specifies the number of sets, the exercises I should do, the number of repetitions in each set, the time I should take in lowering the weight in a controlled fashion, whether the lift should be explosive or not and, finally, at what percentage of my maximum strength (RM = Rendimiento Máximo) the lifts should be executed. Up until now, I have been setting the weight to be that which I can lift the number of times I have to lift it. Nevertheless, just as it is important to find that Maximum Effective Dose, it can be more effective to exercise sub-maximally. I find that for almost all the other exercises I do (lats, calves, quadriceps, isquiotibiales or hamstrings as they are more commonly known, glutes or bum) I need to use about half the weight I would squat in order to achieve the same intensity.