9/29 ME Squat

[ffknight84]

Decided to do box squats today up to a 3RM

Box Squats
45x5, 95x5, 135x5, 185x3, 225x3, 275x3 ( PR ), 295x3, ( PR 50 lbs )
Right Click, SAVE TARGET AS...

Glute Ham Raises
2x6 assisted ( i can stop using assistance a little past half way )

Reverse Hypers
3x8 bodyweight

Spread Eagle Situps
3x8 w/ 25lb plate

i bested my previous box squat record of 245 for 5 reps ( with a belt ) with the 295 for 3 reps raw. The only thing i noticed in the video were my knees coming foward and i need to sit back a little further. But feel free to add anything else in there.

 

[PolishHammer1977]

I think you need to spread your legs out farther. I can see your knees coming forward first which is not what you want.

The bar is a little high for my liking as well.

You do keep your arch though which is a solid point.

NICE JOB man!!!

 

[louden_swain]

Good start, but knees are coming forward a bit.

For building immense hip strength, try wide stance squats. . .they prevent knee movement.

 

[ffknight84]

I wish i could spread my legs out further, thats as wide as the rack allows =(

AS far as the bar placement, what tips can you give to help me lower it, i find it really uncomfortable any lower than that???

 

[louden_swain]

ffknight84,

Are your feet touching the bottom/sides of the squat rack?

 

[PolishHammer1977]

step outside the rack my man and go W I D E R



Gradually lower thebar cm by cm. In a month or two you should be in a safer more stable position.

 

[louden_swain]

I am only 5'10". . .and my feet touch the side of the power rack. I am sure all you brolies over 6 foot are much wider.

PH77, I forget. . do you use a wide stance or a conventional stance. . .squatting I mean?

 

[PolishHammer1977]

W I D E

 

[louden_swain]

PH77,

At your height, close stance squats would probably be painful. . .actually, it would look like a dip motion.

When you use the wide stance, where do you feel the majority of the stress?

 

[PolishHammer1977]

glutes, hips, hams

and

a tiny bit in my quads. key word tiny.

 

[louden_swain]

glutes, hips, hams

and

a tiny bit in my quads. key word tiny.

Same here. . .this is why I throw in 2-3 sets of leg presses .

I gotta keep the quads growing so I can make my d*** look small (referring to earlier post)

 

[t3c]

first of all...i disagree with you going any wider than you are now. there is no reason to go wider if you cant maintain good form as it is

you need to really keep those knees out and sit back enough so your legs are at least near perpendicular.

you need to drop the weight...plain and simple. once you can sit back enough and maintain good form with your current stance...slowly start moving your stance out each week. then slowly start lowering your box

are you wearing sneakers? ditch them and get some chucks or wrestling shoes

hit your hams, hips and glutes hard

hope that helps...work on your form on DE lower day and work up to FORM failure on ME lower day until your form is perfect.

 

[ffknight84]

the whole knee thing, i think i know what i was doing wrong, i was bending at the knees to start my descent, instead of my hips.

louden, yes my toes are touching the side, if i go too wide i get some pain because of flexibility issues, that is the max as of right now.

im tall, 6'3

thanks for the comments, after you make them i go back and review the video

 

[Exodus]

I wish i could spread my legs out further, thats as wide as the rack allows =(

AS far as the bar placement, what tips can you give to help me lower it, i find it really uncomfortable any lower than that???

squatting is not a comfortable exercise.

as for your knees, push them out first before you begin your descent and ascent.

X

 

[ffknight84]

squatting is not a comfortable exercise.


X

well how does pain sound???

would a wider grip allow that??

 

[louden_swain]

squatting is not a comfortable exercise.

X

For me it is. . even with heavy weights.

 

[Exodus]

well how does pain sound???

would a wider grip allow that??

pain i can handle, its only temporary and its just weakness leaving the body.

wider grip helps some, however, if you dont have a lot of meat in your upper back and rear delts, then keep your hands a little closer and squeeze your back muscles to bunch up your traps and rear delts.

and i dont belive squatting should be all peaches and creme. your training wsb, which is about putting up the biggest numbers, sacrifices have to be made for that to happen, and for you to squat big numbers, it shouldnt feel easy.

X

 

[thebrute]

hey,
everyone is hit pretty much the hammer on the nail. i have one critique though, you need to practice two or three steps out instead of so many out of the rack once you have the weight. in competition, you need to conserve as much energy as you can and this goes the same for training. taking those extra steps drains your energy especially with heavy weight on the bar. also, setup quicker too. on squats, i usually take only 2-3 steps and then squat. i hope this helps. oh and stick that ass out when you squat bro!! tb

 

[ffknight84]

thx for the advice, either way it was a good squat day cause my whole body is sore today =(

 

[Lord_Suston]

Everyone seems to hit all points, I am always comfortable when i squat, wide or narrow. sit back a little more and try to spread your feet, this will help your knees stay in one place