DE Lower, 2-26-03 ...Box Squats

[b fold the truth]

Well, I am trying some new things right now on my Box Squats and DE Lower WSB routine. My plan is like this (for now):
Week 1: 6 sets Box Squats, 2 sets of 5
Week 2: Same
Week 3: 6 sets Box Squats, 2 sets of 3
Week 4: Same
Week 5: 6 sets Box Squats, 2 sets of 1
Week 6: Same
Week 7: repeat week 1

Basically the first 6 sets are done standard WSB style with lighter weights and 45 sec rest between sets. I have been using 258 for the first 3 and 315 for the last 3 sets...then taking heavier weights for set 7 and 8. I need to get used to handling heavier weights.

Anyway...here is what I did tonight.

PLEASE RIGHT CLICK AND 'SAVE TARGET AS'!!!!

Box Squats:
258 x 2 x 3 sets
315 x 2 x 3 sets (standard 45 sec rest between sets)
5th set
6th set
405 x 3
405 x 3

Speed Deads
330 x 1 x 6 sets (varying grip and stance on every set)
30 sec rest between sets
Normal grip and stance
Pinky on the power rings
Pointer finger on power rings
Thumbs stretched out to power rings...wide
Hands all the way out to the collars...ouch
Sumo

Pull Throughs
Medium Band x 10 x 3 sets (30 sec rest between sets)

Band Ham Curls
Medium Band x 10 with each leg x 2 sets

Reverse Hypers
BW x 6 x 2 sets

Calf Raises...light work with bodyweight only...

That was it...and it was a pretty good one today. I hope to continue to bring up my base strength and it seems to be working pretty well.

let me add a couple pics..

 

[b fold the truth]

Box Squat with 405 x 3...feeling pretty good...

The Speed Dead with the W I D E grip...puts the body lower, lats rounded out, lots of upper back/lower back, hips, hams, and grip work...

Band Ham Curls...these feel G O O D!!!!!

Enjoy...

B True

 

[makovnik]

Hi Clint,

Your speed looks very good with that 405 on box squats.
I just started doing them and am nowhere as fast as you.lol.

I like Your idea of starting with lower weight and going up. Last week( my second DE box squat workout ever ) I used the same weight for 8 sets and was slow as snail on the last 2 or 3 sets.

This week I will try a lower weight for first 3 sets and then go up .

Thanks.

Pete

 

[PolishHammer1977]

The box squats, they look fast and strong! Now I know what I am going to be switching to in full beginning in April. Exclusively box squats
The deads, same thing. The super wide dead looked like fun. Hit you extra in the lats?
I like the variations too. Innovative. Great work man and thanx for the video.

 

[b fold the truth]

The box squats, they look fast and strong! Now I know what I am going to be switching to in full beginning in April. Exclusively box squats
The deads, same thing. The super wide dead looked like fun. Hit you extra in the lats?
I like the variations too. Innovative. Great work man and thanx for the video.

Yeah...the extra wide grip is pretty hard. It puts a lot of stress on the upper back and lats for sure. I try to do the variations on speed squats...it can't hurt and it might hit a few muscles that my deads don't normally hit...and it keeps it more fun.

B True

 

[Fatty4You]

Looking good

-Fatty

 

[louden_swain]

looks really good!

 

[argent]

Clint whats your box height at? Speed looks good bro.

 

[Debaser]

I know this is a myth, but many people say box squats put a lot of stress on the spine (sitting down with the weight still on your back). I know this isn't true, but why is it not true?

Also, your hips seem higher than most for the deadlift. Does this have to do with the type you are doing? Or is this your form in general for DLs? Just curious, when I deadlift my hips are lower and my back is arched and angled upwards instead of yours which looks more parallel. Does this have something to do with moving it through the shortest ROM possible?

 

[b fold the truth]

Clint whats your box height at? Speed looks good bro.

I think that my box is 14"...I am 6'2". It is probably right at parallel or 'maybe' slightly below...maybe.

I need to get that speed up a lot more on all of my sets...I should be flying up with 405. I will soon enough anyway.

B True

 

[b fold the truth]

I know this is a myth, but many people say box squats put a lot of stress on the spine (sitting down with the weight still on your back). I know this isn't true, but why is it not true?

Also, your hips seem higher than most for the deadlift. Does this have to do with the type you are doing? Or is this your form in general for DLs? Just curious, when I deadlift my hips are lower and my back is arched and angled upwards instead of yours which looks more parallel. Does this have something to do with moving it through the shortest ROM possible?

I've never had any problems with my spine from doing Box Squats...I'm using 50% or less on my speed squats...and I don't HIT the box...I sit on it.

As for the deadlift...the wider your grip the deeper the pull and the rounder the back. I don't pull like an Olympic lifter does to bring up their OL lifts...I pull like a power lifter. I don't think that it has anything to do with ROM...but simply leverage. You should sit BACK not stand up with the weight...so I shift my hips BACK instead of down.

Also...notice where I sit the bar compared to my shins...I keep it pretty far away from them...SEVERAL inches. This allows for more speed and never hitting my knees on the way up. My speed should not slow down till I lock out. If the bar is close to your shins then you will have to squat down a lot to get a hold on it...but when it is away...your hips will be higher.

B True

 

[skaman607]

Do you lock out on speed days? except for the last rep that is.

 

[WarriorPL]

Very nice... but those ham curls didn't look like they did much..

 

[b fold the truth]

Do you lock out on speed days? except for the last rep that is.

Hmmm...I think so.

B True

 

[b fold the truth]

Very nice... but those ham curls didn't look like they did much..

Uhhh...are you joking...lol? Those suckers HURT!!!! My hams are sore today too!!!!

B True

 

[dmxdmx112v]

Very nice... but those ham curls didn't look like they did much..

I agree, i mean I heard you yelling and screaming but I dont know why you were. The band looked extremely light and you did not struggle at all on your last rep. Looked like you could have done 20 more. Peace

 

[t3c]

have you ever tried band ham curls?

i have to use 2 legs for that band hes using hehe. I usually just use a mini

 

[argent]

Purples do me in.

 

[skaman607]

Hmmm...I think so.

B True

OK it just looked like you didnt lock out at the top of the first rep.

 

[he-man]

look solid bro

 

[b fold the truth]

OK it just looked like you didnt lock out at the top of the first rep.

You may be right...you may very well be right. I tend not to lock out maybe on my speed sets...I need to work on that. thanks for catching it.

B True

 

[skaman607]

well actuallyI tried not locking out at the top, and it seememd to put less stress on my lower back