Some vids from tonights workout...

[|3ossman]

some box squats tonight, bout a 13" box i believe, i forget exactly.

225x5 http://media.putfile.com/225x5-Box-Squat

315x3 http://media.putfile.com/315x3-Box-Squat

405x3 http://media.putfile.com/405x3

455x3 http://media.putfile.com/455x3-Box-Squat

gotta work on leading with my head, and not pushing off my feet on the heavy sets, you can see my ass rise slightly soon on the 455 vid

any constructive criticism is welcome, let me hear what you think about my form

the 455 was actually pretty easy, i didnt go heavier though, im going to save it and ramp the weight up even more next friday.


*on second thought, i believe its a 14" box after watching the vids*

 

[camshaft]

love how the bar flexes and bounces!!

youre stronger than i am heh

 

[altimus]

whatever the height, thats some nice strength! i hear ya though, my box squat form needs some work, but i enjoyed the vids man. nice work!

 

[Parabellum]

Nice work |3ossman

 

[|3ossman]

thanks guys

i cant wait to get in my new titan suit and see what i can move. after next week this cycle is done and i can max out and see where im at.

 

[Chambewy20]

Nice work, your much stronger than you realize with equipment....

Your hands are too close, keeping you from getting your elbows down wich in turn will get your chest up and stopping you leading with your head...

Your not tight enough in the hole, that's why your first movement is your ass getting off the box instead of your head approaching your lockout position.

If you compete in a single ply fed, get a cheap inzer suit, learn to squat in a suit and then take it away...

Not criticizing, your strong as hell, but you could get that little bit of material to help you tremendously...

 

[|3ossman]

i have a couple titan centurions that i use, and trust me chamb, i know im far from perfect. But the hands too close comment, thats the first ive heard that. I feel much tighter close like that, and im always driving my elbows down/forward. Ill try a wider grip on friday and see what it does for me.

This was a strictly raw cycle for 9 weeks, i dont have a meet for 3-4 months and raw work is a must. I have a WSB cycle next and ill be using my suits every squat day, I cant wait, plus this raw heavy work is taking a toll on this old 22 year old body lol.

thanks for you help chamb, ill post vids on friday

 

[marcus335]

You have really good raw power. That's essential and it will probably be easy for you to improve very fast is you fine tune your technique.

I think your box should be lower. Parallel or 1" below. If you train to the depth you have to hit in a meet then you'll never have to think about it in a meet.

Also, I used to be a 100% butt up 1st squatter. Probably because deadlift is my best lift. I had to swallow my pride and go 90lbs lighter on my box squat to fix my technique but within 6-8 weeks I passed where I was before and my deadlift went up 50 lbs.

Start out standing up straighter. If you start out with any lean foward at all, it'll get worse as you go down. The lean forward will also multiply when you put on a suit. My big mental note out of the hole is to push out and turn my hips foward. If box is lower, then you can sink your hips at the bottom like you will in a real squat. It helps you get depth without bending your knees anymore and starts your hips forward to eliminate the butt up.

Westside has some great articles on squat where they explain technique. I read them over and over and squated 3 times a week (max effort once and twice for speed). It's done wonders for me.

 

[|3ossman]

I switch boxes all the time, i dont just squat off of a high box. I will be using a 12" box up to my next meet. I dont have a problem with getting low either, i usually will bottom out on a squat before i cut one high.

I cant stand up any straighter, and it pisses me off! if i try the bar feels like it will fall off. Maybe its just my in my head, but where i am is the furthest i can go back.

Thanks for your feedback marcus, i appreciate it. Im going to keep trying to standup/arch better in the beginning.

 

[marcus335]

I used to feel the EXACT same way. The guys I train with were always getting on my case about standing up straight at the start.

Doing good mornings with my back arched helped me a ton. I go down and rest it on pins where my back is parallel to the ground and then back up. You do lighter weight on good mornings and you can focus on standing up really straight before you start. If you get your good morning technique down your butt will go back as your 1st move. That's very similar to the start of your squat. There's actually a decent amount of hip action in good mornings.

You'll get past it and your squats will shoot up. Then you'll be thinking, why didn't I do that before? There's a guy that trains at my gym. He's 62 and has been powerlifting FOREVER. He hadn't seen me squat since I changed my technique because he usually works out before I get there. He was in shock and said I looked like a different person squating.

Don't get me wrong. Overall you are doing a lot of things right. The details are so key though. The truely elite lifters have raw power and great technique. I'll admit I'm a bit heavy on the technical side due to my engineering background. Every extra bit counts though.