Box Squats, 1-29-03, PR...

[b fold the truth]

I am feeling very strong and full over. I don't feel huge at the moment...but my strength is going well.

PLEASE RIGHT CLICK AND 'SAVE TARGET AS'

Box Squats
295 x 2 x 3 sets
365 x 2 x 3 sets, 45 seconds between ALL 6 of these sets
(clip of my last set with 365)
435 x 1
551.5 x 1 PR!!!!

Speed Deads
300 x 1 x 10 sets, 20 seconds rest between sets, varying grip each set

Pull Throughs
light band x 10
medium band x 10
light and med band x 10 x 2 sets

Reverse Hypers
BW x 5
Medium Band x 5
Medium, light, mini band x 5
BW x 5

Standing calves with body weight on a block

Abs

That was it...I feel very strong at the moment on my gym lifts for sure...

B True

 

[b fold the truth]

I set this PR on the Viking Press on Monday...

352 x 1...PR!!!!
280 x 7

Both sets were rough!!!

B True

 

[Citruscide]

Dude, that is freeking impressive, you have me wanting to try Box Squats now... as well as these things you call... Zacher thingy-ma-bobbers....

I am VERY impressed and VERY proud.

C-ditty

 

[slinky]

Awesome, b!

Hey, are you just using a regular wood box? We were using a bench at the gym that was perfect. However, recently our gym got rid of all the old benches and got these new "improved" (grrrr, whatever) ones that are waaaaay too high for box squatting. We're considing to get the ones that Dave Tate sells on his site. Or build our own.

Oh, the gym's gonna love us, marching in with box and chains in hand! hee hee

It looks like you're about set to have some serious fun in Boston - strongman style!

 

[zackdarnell]

Awesome, b!

Hey, are you just using a regular wood box? We were using a bench at the gym that was perfect. However, recently our gym got rid of all the old benches and got these new "improved" (grrrr, whatever) ones that are waaaaay too high for box squatting. We're considing to get the ones that Dave Tate sells on his site. Or build our own.

Oh, the gym's gonna love us, marching in with box and chains in hand! hee hee

It looks like you're about set to have some serious fun in Boston - strongman style!

Id build your own if you can...a lot cheaper. If you know a welder you can make a nice metal one.

 

[PolishHammer1977]

You are an animal. Nice job on the PR too btw.

 

[gettinlarger]

Excellent progress man!!!

 

[jerkbox]

nice job....i gotta try these box squats one of these days.....i'm sure people would be looking at me like I was nuts.....


what dictates proper form on these?

is it pretty much a sitting down motion with a wide stance keeping your back straight?

would you can put up more or less weight than with normal squats?

 

[b fold the truth]

Awesome, b!

Hey, are you just using a regular wood box? We were using a bench at the gym that was perfect. However, recently our gym got rid of all the old benches and got these new "improved" (grrrr, whatever) ones that are waaaaay too high for box squatting. We're considing to get the ones that Dave Tate sells on his site. Or build our own.

Oh, the gym's gonna love us, marching in with box and chains in hand! hee hee

It looks like you're about set to have some serious fun in Boston - strongman style!

My box is actually an old wooden aerobic box sitting on top of a pair of 1986 Ford Van mag wheels Do what works...

B True

 

[b fold the truth]

nice job....i gotta try these box squats one of these days.....i'm sure people would be looking at me like I was nuts.....


what dictates proper form on these?

is it pretty much a sitting down motion with a wide stance keeping your back straight?

would you can put up more or less weight than with normal squats?

Box squats are harder...much harder...for me.

http://www.deepsquatter.com/strength/archives/ls9.htm
http://www.deepsquatter.com/strength/archives/ls32.htm
http://www.testosterone.net/html/body_120squat.html

Here are three starting articles. Go to www.elitefitnesssystems.com and read every article that they have there.

B True

 

[slinky]

nice job....i gotta try these box squats one of these days.....i'm sure people would be looking at me like I was nuts.....


what dictates proper form on these?

is it pretty much a sitting down motion with a wide stance keeping your back straight?

would you can put up more or less weight than with normal squats?

I began with lower weights than my normal squats. And here's why: box squats really emphasize dynamic concentric contraction; while regular squats, in most cases, are mostly static concentric contraction. So, box squats seriously develop explosive strength.
You basically "sit back" onto the box (which should be a inch below parallel), pause for a brief second and explode off using your hips and hamstrings to drive you up off the box.

Zack and b: thanks for the input! We're just going to go ahead and build our own box.

 

[SofaGeorge]

Great work, Clint!

 

[jerkbox]

Box squats are harder...much harder...for me.

http://www.deepsquatter.com/strength/archives/ls9.htm
http://www.deepsquatter.com/strength/archives/ls32.htm
http://www.testosterone.net/html/body_120squat.html

Here are three starting articles. Go to www.elitefitnesssystems.com and read every article that they have there.

B True

good deal....

i don't know what language I was speaking here:
would you can put up more or less weight than with normal squats?


btw, i had a look at your website...you probably have posted enough videoclips of movements etc. on elite to build a nice archive up there.

 

[Lord_Suston]

good numbers B, getting ready to kick some ass at your comp

 

[louden_swain]

Looked really solid!!

 

[b fold the truth]

good numbers B, getting ready to kick some ass at your comp

I feel VERY gym strong...but my events just feel 'off'. Can't figure it out really...

I will give it 100% for sure...

B True

 

[Lord_Suston]

I feel VERY gym strong...but my events just feel 'off'. Can't figure it out really...

I will give it 100% for sure...

B True

hmmmm... I suggest taking a bigger break between sets and work on focusing on the event itself, not the weight but your coordination and skill. Hope all is well

 

[strider364]

Nice work B! Congrats on PR.

 

[louden_swain]

B Fold has incredibly strong hips, which is really important for his competitions. I seem to have an imbalance between hip and quad strength.