Dynamic Squat, 4-17-02

[b fold the truth]

Felt pretty strong today, since I increased my food intake (mostly carbs) and water...I have been feeling stronger in my workouts. I have also been working on my form quite a bit too...feeling explosive in my gym lifts.

Box Squats
275 + heavy bands + green bands x 2 x 8 sets
45 sec rest between sets
(approximately 350lbs of band tension at the top)
Felt VERY explosive

Leg Extensions
75 x 40
100 x 15 (too heavy, should have went lighter)

Leg Curls
75 x 15
100 x 8

Rev Hypers
BW x 8 x 2 sets
Mini Bands x 8 reps

Standing Calf Raises
BW x 20 x 3 sets

Trap Bar Holds
135 x 60sec
225 x 40sec
315 x 30sec x 2 sets

That was it, had a pretty good one too. First time I have ever done anything with the trap bar and they felt good on my traps and for my grip. I may give these a try after doing my farmers or grip exercises on Sunday.

B True

 

[b fold the truth]

My make shift Rev Hyper..with bands added...

 

[Lord_Suston]

B Fold i got a question for ya,
I did a light set of box squats yesterday to get the form down but it hurt my back and I was only using 95lbs. When you touch the box do you explode right up or do you sit on the box for a second. It seemed to me that the weight really seemed ackward and made me feel very unbalanced... It is kinda of odd because the weight is very light, I mean shit i don't even warmup with that... it just felt really uncomfortable....

 

[b fold the truth]

First set of trap bar holds with 315...did I mention it was hot in my gym today?

 

[b fold the truth]

Just trying to hold on for another few seconds...and think.."Happy Thoughts."

B True

 

[b fold the truth]

B Fold i got a question for ya,
I did a light set of box squats yesterday to get the form down but it hurt my back and I was only using 95lbs. When you touch the box do you explode right up or do you sit on the box for a second. It seemed to me that the weight really seemed ackward and made me feel very unbalanced... It is kinda of odd because the weight is very light, I mean shit i don't even warmup with that... it just felt really uncomfortable....

It may sound very small...but always put a towel, piece of carpet, some sort of something to absorb just a bit of cushion as you sit on the box. Simply putting down a towel will make a large difference in the pounding that your back can take on these.

You MUST make sure that you are pushing your belly out as much as possible during the entire rep. Hold your breath at the top and don't let it out till you are back at the top...this will make your core more stable.

I am not an expert on box squatting...I am still learning.

I read these articles constantly:
http://www.testosterone.net/html/body_120squat.html
http://www.testosterone.net/html/body_149squat.html

Hope this helps...

B True

 

[Deciever]

Lord_Suston- i use a milk crate w/ either a hard rubber mat on it, or a preacher curl pad. These take a lot of the shock from the pause, and i've done 205 w/ light bands (which felt heavyas hell to me) and i experianced no back pain. Just experiment w/ things to see which you like and dont like.

 

[Lord_Suston]

thanks guys, I'll try to get a really soft cushion to put on top of the box. I think the reason it may be so tough is cause I always go past parallel....

 

[b fold the truth]

My box is below parallel also...but not too far I don't think. 1-2" probably.

B True

 

[I'D RATHER BE DEADLIFTING]

My box puts me below parallel. I use a towel on the box.

Make sure you stay tight through the whole lift and never just sit down on the box. Keep everything flexed. At the bottom you can release your hips and then explode up forcefully. My hips get hit very hard from these.

 

[b fold the truth]

Feeling good today...not for sure if I will increase the weight or the band tension next week...thoughts?

B True

 

[Deciever]

if you feel good, than go up in weight... im doing a 4 week wave cycle, where i'll either increase the band tension a tiny bit, or add on 5 lbs to my speed work each week....

oh yeah in the pics.. nice weight clips.. thats really ghetto.

 

[b fold the truth]

Ghetto? lol... My squat racks are a pair of steel drums, my box is an old aerobics box with a set of Ford Van mags under neath it...lol...and my clips are ghetto...lol

I may up the weight...but I love that band tension. The tension seems to be helping with my tire flip.

Trying to figure out what all I can do in the gym to help my lifts.

B True

 

[Deciever]

lol, i never noticed your clips until now, so they are the knew ghetto item.

if the bands help with the tire flip, use more bands... next week through a pair of mini's on too or something.

yeah im afraid to tell those guys that i used to train bodybuilder stlye, and still do... they'd rip me apart!

 

[b fold the truth]

I am actually giving consideration to doing some front squats with the bands...standing out in front of the bands where I have to also push fwd...it might also help with the tire flip.

B True

 

[The Shadow]

Leg Extensions
75 x 40
100 x 15 (too heavy, should have went lighter)

Leg Curls
75 x 15
100 x 8


Standing Calf Raises
BW x 20 x 3 sets

B True

Holy Hell Batman - high reps??

 

[Deciever]

i would think front squats would help a great deal. It would be more event specific almost , wouldnt it? I've done front squats before, it is really easy to do them , but if you lean forward too much.... your screwed.... Good luck doin them.

 

[b fold the truth]

Re: Re: Dynamic Squat, 4-17-02

Holy Hell Batman - high reps??

Yeah..what can I say? I do the leg extensions with light weights because they simulate me doing a sled drag or intense harness pull. More just to get used to the intense burning in the quads. I usually do a set of 100 on the leg extensions.

I used to do glute ham raises...till the seat of my bench/legcurl broke while I was doing them

Don't have a place to do calves...so I just stand on a step and rep away.

B True

 

[b fold the truth]

i would think front squats would help a great deal. It would be more event specific almost , wouldnt it? I've done front squats before, it is really easy to do them , but if you lean forward too much.... your screwed.... Good luck doin them.

This may sound funny...but I heard of someone doing the hack squat facing the machine...to simulate how you have to push against the tire in order to get it to come off the ground. It is very similar to the way that a lineman lines up on the field.

I thought that if I took my regular band set up and took 2 steps fwd...the bands would pull the bar backwards and into my front delts (throat) area keeping it so I had to constantly push fwd. I would have to lean fwd while doing these because the bands would be pushing me backwards...

I dunno...will just have to give it a whirl.

B True

 

[Deciever]

i've heard of people doing hack squats that way, they actually make a special machine made just for that, seems pretty interesting... Have you ever done front squats before. if not, try it w/o the bands first

 

[b fold the truth]

I have done them...but it is hard to keep the bar on my shoulders. In the summertime I sweat like a pig (just look at my pics) and the bar likes to slide a lot..lol.

B True

 

[Deciever]

yeah i can tell you sweat... it looks like someone dumped a gallon jug of water over your head... you could always just cover your entire body in anti-persperant, and deodorent, maybe that could help your "slippery" situation. Or you could roll around in a tub of chalk... just another one of my retarted ideas.

 

[b fold the truth]

lol...it's just hot and humid in Kencucky...and no air circulation in my garage. Gotta love it.

Any certain brand of anti-perspirant you suggest?

B True

 

[Deciever]

try old spice, they garuntee results.. and if it doesnt keep you dry, they buy you a stick of your old deoderant! its a win win situation lol

 

[b fold the truth]

B True: Dad, can I borrow your deodorant?

Dad: Not my old spice son...anything but my old spice...



B True