Box squating

[joepalooka]

Illuminati,

We used to in the past use bands with heavy tension. Doubled up average bands and small bands.

Once the bands where taken off I was falling back wards with weight. I know how to correct this for myself but I am working on gaining strength right now.

We stopped dynamic squatting and replaced this with deadlifting instead. Which has helped me greatly with my deadlift. The deadlift I am not naturally gifted for so I feel I need to work this more often for speed and strength.


Power up, we train at Gold's in Livonia. We train generally M,W,F @ 6pm and I also train Sunday.

 

[Illuminati]

Illuminati,

We used to in the past use bands with heavy tension. Doubled up average bands and small bands.

Once the bands where taken off I was falling back wards with weight. I know how to correct this for myself but I am working on gaining strength right now.

We stopped dynamic squatting and replaced this with deadlifting instead. Which has helped me greatly with my deadlift. The deadlift I am not naturally gifted for so I feel I need to work this more often for speed and strength.


Power up, we train at Gold's in Livonia. We train generally M,W,F @ 6pm and I also train Sunday.

you know what's funny. the past couple months I put a focus on my deadlift. my ME days consisted of pulling. my DE days consisted of box squats, and pulling against bands. I just hit an easy 20lb PR on squat last monday, and I have been focusing on my deads. (i also hit a PR on deads 2 weeks ago.) i guess we all get stronger differently

 

[joepalooka]

This is true! Finding what works for one individual is hard enough to figure out over a few years of heavy lifting let alone a whole group with different weakness's. By watching and trying new things is sometimes a very long painful process.

My deadlift helps my squat strength and vice versa. I am fairly explosive for the squat hence why I dropped speed work. When I deadlift I move slower to avoid yanking my shoulders out of the socket. Low box squats helps my deadlift.

Incidently I have incorporated using a trap bar for deadlifting over the last six-seven weeks. I have hit 2 pr's over my conventional dl pulling sumo as far as pr's go this is also 130lb pr over my sumo dl. I contribute this to the trap bar. The leg work I get out of using the trap bar is incredible for hips, glutes, hamstring. I am using a waving pattern or stair wave for my deadlifting and it seems to be working for now. Bad part is my lower back is fried a lot!

And by the way using the trap bar and grip work has also helped me crack the 600lb dl club with 625lbs. I have pulled 600 from the floor about 5 to 6 times to loose my grip at the top or loose the lift at mid shin because my hips were to high at the start of the pull. I will see monday what I can pull conventional.

 

[Illuminati]

This is true! Finding what works for one individual is hard enough to figure out over a few years of heavy lifting let alone a whole group with different weakness's. By watching and trying new things is sometimes a very long painful process.

My deadlift helps my squat strength and vice versa. I am fairly explosive for the squat hence why I dropped speed work. When I deadlift I move slower to avoid yanking my shoulders out of the socket. Low box squats helps my deadlift.

Incidently I have incorporated using a trap bar for deadlifting over the last six-seven weeks. I have hit 2 pr's over my conventional dl pulling sumo as far as pr's go this is also 130lb pr over my sumo dl. I contribute this to the trap bar. The leg work I get out of using the trap bar is incredible for hips, glutes, hamstring. I am using a waving pattern or stair wave for my deadlifting and it seems to be working for now. Bad part is my lower back is fried a lot!

And by the way using the trap bar and grip work has also helped me crack the 600lb dl club with 625lbs. I have pulled 600 from the floor about 5 to 6 times to loose my grip at the top or loose the lift at mid shin because my hips were to high at the start of the pull. I will see monday what I can pull conventional.

Joe...

I find myself in the same position. I am very explosive with both my deadlift and my squat. Even with the 590, once I started to change direction, the weight flew up. One guy at the gym told me that I need to learn to slow down as I get to the top of the lift. (I personally, think that I just need to put more weight on the bar!!!!) I think that maybe I could stand to step away from the WSB protocol for a bit, and work on more ME stuff.

Anyway...you said that you have eliminated a DE day, and gone with a Deadlift day, and a Squat day. Are those both ME days? And what days do you do them on? (Just trying to get a feel for your spacing of days.)

Scott

 

[power up]

Ive been doing more of a Ed Coan style for a long time. Very basic and working my way up to the max. Ive been training sqauts on monday bench on wed and deads on friday with an assistance day and little light bench on sat for quite a while.

 

[joepalooka]

Illuminati,

Monday I deadlift. I use a waving pattern. Each 3 week wave the weight is increased up. I will start a wave as low as 315lbs and will work upto 545lbs. I use about 3 sets centered around a particular weight each set from 6-10 reps depending on weight. Now 1 out of 6 weeks is a max pull with a regular bar. Followed by heavy chest supported row, seated cable row or pull down. That is all I do for Monday.

Now Friday is My Max Effort Squat. I have returned to a 4 week rotation.
1)Max Effort full range squat
2)Max Effort Good Morning
3)Max effort High box squat
4)Max effort Sumo DL.

This is followed by glute ham raises, quad work, trap work and grip work.
My max effort full range squat can be a single, tripple or a repetition type max effort. I do this by feel. I wear belt and knee wraps for prevention. I will start wearing my briefs again for full range.

Wednesday is my bench day. I was doing board press every other week, mixed with reverse band bench and some raw benching. Followed by db's and tricep work.

Sunday is my light bench day/shoulder work

Power up my training partner has been thinking about trying Ed Coan's work out.

 

[joepalooka]

Ok, I conventional deadlifted 600lbs from the floor wearing just a belt.

 

[The_Monster]

He did, and I pulled the same belt only. I really credit the trap bar deadlifting we've been doing for the improvement we've made.
Also, I know the grip work has paid off, as joe usually has a problem with grip at this weight.

I was thinking about Coans training, but I'll save it for when we get stale again. We seem to have hit a stride again and are back on track to getting where we were before the set backs, and there is NO use trying to fix something that ain't broke!

 

[power up]

very true about not messing with a plan thats working. My grip has been my downfall as of late too. I can rep out 5-6 reps for 3 sets with 500 with straps but give that weight with just chalk and I can get 2-3. I pulled 615 back in December with straps. I have been working my grip pretty good lately since I am going to Midland in July for a push pull. First meet in 5 years.

 

[Illuminati]

Ok, I conventional deadlifted 600lbs from the floor wearing just a belt.

nice work brotha. keep pulling. I just hit a PR squat with 650. had some room to spare. woking on getting the video up. i'll post a link when i can