Squats, 7-30-03

[b fold the truth]

Proud to say that I finished squats for the week, finished a TON of research assignments, and only have two more days of school...forever if I wish

right click and 'SAVE TARGET AS'!!!
right click and 'SAVE TARGET AS'!!!

Box Squats
225 + heavy bands x 2 x 6 sets
4th set
405 x 1 (found out why the WSB guys don't suggest taking off bands and going up...lol)
495 x 1
585 x 1 with briefs and belt...felt A LOT deeper than previous attempts at this weight
666, PR since injury!!!!

Rack Pull and Shrug, simulating Power Stairs a little
320 x 5, rest 5, 5, rest 5, then 5 more

Sled Drag, facing and sprint style
555 x 50' x 2 sets

Band Ham Curls
light band x 10

Calves and Abs

right click and 'SAVE TARGET AS'!!!
right click and 'SAVE TARGET AS'!!!

brian747478' had a solid workout too...with some work on form he will be a lot stronger.

Box Squat
135 + heavy band x 2 x 6 sets
6th set
275 x 1
315 x 1
353 x 1 with belt...PR!!!!
With some work on form, arching, and proper grip/elbow placement...I think he could take up 385-400

Rack Pulls/Power Stairs simulation
280 x 5, rest 5, 5, rest 5, then 5

Not too bad of a workout...let me post some pics..

right click and 'SAVE TARGET AS'!!!

 

[spatts]

Damn, you burried that f***er too! WOOHOO!

 

[b fold the truth]

Showing depth with the box squats... Do I need to move the bands back???

495

585...feeling deeper

666...feeling better and MUCH deeper than the 655 was a few weeks ago

Rack Pulls...felt nice...lol

few more to go...

 

[b fold the truth]

brian74748...

ON the box...

Rack pulls

I am feeling better, a little bigger, and a bit stronger. I just need to get through Friday

My plan for next week is to box squat with 275 plus heavy bands for 6-8 sets then take 2-3 heavier singles with the bandd...on the box and no gear.

B True

 

[sinjinsmythe33]

how high is the box?

just curious?

 

[b fold the truth]

Re: how high is the box?

just curious?

About 14" I think...

For brian747478 it is below parallel...for me it is right at parallel. Strange since I'm 4" taller and our stances are nearly the same... We judged parallel by the hip crease and my hips are a lot thicker than his though...

B True

 

[sinjinsmythe33]

not to be a pain in the ass, but since those vids are from the side, how wide is your stance?

 

[t3c]

holy shit, that was a deep PR squat.

nice fast speed sets on the box brian31583498573423

Awesome job gentlemen.

1 thing...I find that if i put the bands that far in front it pulls me forward. If I put them back more its ok and helps me sit back some too

why is your so far in front?

 

[b fold the truth]

not to be a pain in the ass, but since those vids are from the side, how wide is your stance?

Hmmm...I am playing with my stance a good bit so they change from set to set...lol. Not always by choice.

I think that it is 52" between the collars on a bar...and my widest stance is where my toes will touch that point. My heels are farther in from that though (I wear a size 16 shoe). I think that I need to bring my stance in closer so that I can sit BACK more...but I'm not sure. I squatted the 800 with a closer stance...so who knows...

B True

 

[b fold the truth]

1 thing...I find that if i put the bands that far in front it pulls me forward. If I put them back more its ok and helps me sit back some too

why is your so far in front?

I"m not really sure. It was the plan to stand up with the bar out of the racks and not to have to walk back more than 2"...it didn't work out so well...lol. Next week I'll move it back more...

B True

 

[sinjinsmythe33]

well, great work as always. size 16 shoe and an 800 pd squat. i feel like a gnome now.

 

[IronLion]

amazing....


bfold why do you use the briefs? What do they do as far as safety? I was thinking about buying some because I have been having a lot of pain on the inside of my hip socket when I am squatting off a box or pulling sumo, I am just wondering if it would help

 

[b fold the truth]

amazing....


bfold why do you use the briefs? What do they do as far as safety? I was thinking about buying some because I have been having a lot of pain on the inside of my hip socket when I am squatting off a box or pulling sumo, I am just wondering if it would help

C'mon man...I need a critique!!!!

The briefs are like wearing elbow sleeves (tight ones) on the elbows when pressing or similar to VERY loose knee wraps. I feel that they keep my tight in the hip sockets and plan to use them on anything over 550 on a free squat (no box).

If you get some...I'd get single poly or doulbe poly semi-tight. My waist is about 41" or so and these say '38' on the inside and I have to use a belt to keep them from falling down...

B True

 

[revexrevex]

I wanted to ask the same thing. Why does a strongman need equipment?

One more thing. Wouldn't it be more logical to train with the actual apparatus (power stairs), tahn to mimic it with rack pulls and shrugs?

 

[t3c]

rev, I think clint is gonna try a powerlifting competition soon so he needs to get used to the gear

I thought the same thing about the power stairs. But you actually have to go up stairs. I didn't realize these stairs were larger than regular stairs. So it would be hard to do without making your own "stairs"

 

[b fold the truth]

I wanted to ask the same thing. Why does a strongman need equipment?

One more thing. Wouldn't it be more logical to train with the actual apparatus (power stairs), tahn to mimic it with rack pulls and shrugs?

Using equipment is fun...AND I'd like to set an Elite total in the next year at a powerlifting meet. Also...the gear allows me to handle weights that I normally could not which, in turn, gets certain parts of my body used to handling VERY heavy weights. I do the speed box squats to help with my strongman mostly...and when I compete in a Strongman contest I wear every piece of equipment that I own...because it helps.

I don't have a power stairs apparatus. I would need something about 10' wide and 5 steps up (16-18" each step) and sturdy enough to have 500 pounds dropped on each step and 1,500+ at the top. The power stairs actually SUCKS to do!!! You will be bruised for WEEKS after you are done and I just think that there are other ways to train for it rather than just doing the power stairs.

I look at it like this...trap bar deadlifts are cool but they ONLY build the trap bar deadlift. I could spend my time and energy more efficiently and effectively by doing good mornings instead. At least the GM's would build my squat, dead, and nearly every event too. Doing the power stairs is about the same way...they only build the power stairs. Training for them this way, by my hopeful theory, will transfer over to many other events (tire, stones, deadlift, farmers, throwing, etc...).

I hope that makes sense...

B True

 

[ConstantChange]

Great lifts fellas!

 

[revexrevex]

The equipment part makes sense, do what you like to do.

Your rack deadlift/shrug however does not. YOu mention training for specificity. Good morning help because they increase lower back / hamstring strength and transfer to deadlift and squat. They are a good exercise. How will rack deadlifts, with a shrug at the end, immitate power stair? It does virtually nothing for you, in my opinion, because you are using such a light weight (you deadlift over 700 lbs). Take your duckwalk apparatus, and put it on some kind of elevation. That will better train the specificity.

 

[b fold the truth]

The equipment part makes sense, do what you like to do.

Your rack deadlift/shrug however does not. YOu mention training
for specificity. Good morning help because they increase lower
back / hamstring strength and transfer to deadlift and squat.
They are a good exercise. How will rack deadlifts, with a shrug at the end, immitate power stair? It does virtually nothing for you, in
my opinion, because you are using such a light weight (you deadlift over 700 lbs). Take your duckwalk apparatus, and put it on some kind of elevation. That will better train the specificity.

Ok...have you ever done a duck walk OR the power stairs??? Just curious...

Stones, tire, super yoke, farmers, throwing...etc... Just curious...

Anyway...I'm not sure where I mentioned training for specificity at all...
I am doing
quite the opposite...NOT training for specificity for ANY event but finding
something that will help ALL of them.

Also...you must deadlift the power stairs implement from about
knee height (about same height as the bar is set up in my rack)
and shrug the heck out of it at the top in order to get it to clean
a 16" tall stair.
Look at these pics so you have an idea what I am talking about...

Note the starting position...

Phil Phister doing the same thing...

Note how high I have to pull this, and up on my toes, to get it high enough
for the stair.
Remember that I am also using 375 on the Stair (brian747478 will
be using 325, I believe, at his Nationals).

Not sure where the comment about my deadlift weight came into
play with this one. I do hope to pull mid 7's in the next year but

I don't plan on doing it RAW or for 15 fast reps with two breaks of 5 seconds
rest in between...

I am not a bodybuilder and don't plan on training like most feel

like a bodybuilder should train anytime soon...you can do what you like to do also...

B True

 

[revexrevex]

I am not implying you have to train like a bodybuilder. I am giving you my own opinion because I want you to improve. Why are you getting pissed at a simple suggestion that goes remotely against what you are doing?

 

[b fold the truth]

I am not implying you have to train like a bodybuilder. I am giving you my own opinion because I want you to improve. Why are you getting pissed at a simple suggestion that goes remotely against what you are doing?

You still did not answer any of my questions...at all.

I'm not pissed...I don't get pissed. I think that my last post completely justified why I am doing what I am doing.

B True

 

[revexrevex]

I never done a duck walk or powerstairs. You know more but..

The fact that you rack deadlift and do shrug at the end, I feel that it does not benefit any of your lifts. You already use the musculuture involved in this lift, using other exercises. I dont see how this rackdeadlift/shrug combo works some unique muscles that are not worked using the other compound lifts.

I understand that you really have to shrug the weight up to get it up there. But don't you think that by having a metal box, and then putting your duckwalk apparatus on the box, it will better work the muscles that are involves in many of the strongman lifts? SPECIFICALLY, the power stair - you are able to keep the apparatus between your legs, and practicing shruging it WHILE its inbetween your legs, and NOT with a bar that is way in front of you, and does not resemble the powerstair. This was my opinion of it.

Then you throw random facts all over the place.

Not sure where the comment about my deadlift weight came into
play with this one. I do hope to pull mid 7's in the next year but

I don't plan on doing it RAW or for 15 fast reps with two breaks of 5 seconds
rest in between...

I am not a bodybuilder and don't plan on training like most feel

like a bodybuilder should train anytime soon...you can do what you like to do also...

I never questioned your deadlift. I even commended you indirectly on how big it is. I just feel that the low percentage of the rackdeadlift/shrug of your deadlift, wont benefit the PowerStair more than a deadlift of lets say 80% of your max.

When did I mention anyhting about bodybuilding? YOu have some insecurity about bodybuilding because you keep mentioning it everywhere. Everyone knows you are not one, so why bring it up?

Then you tell me you can do what I like to do also at the end of that, and it sounds like I said "do whatever you want to do I don't care" - that's why your post came off as pissed off.

Once again these are my personal opinions, and if you want, you can ignore them and move on.

 

[NWinters]

...better to simualte it than not to do it at all.

 

[b fold the truth]

I never done a duck walk or powerstairs. You know more but..

The fact that you rack deadlift and do shrug at the end, I feel that it does not benefit any of your lifts. You already use the musculuture involved in this lift, using other exercises. I dont see how this rackdeadlift/shrug combo works some unique muscles that are not worked using the other compound lifts.

It also helps on the stones and tire...in which your traps shrug at the top. I also strengthens the upper back...which will give more strength on the farmers walk.

I understand that you really have to shrug the weight up to get it up there. But don't you think that by having a metal box, and then putting your duckwalk apparatus on the box, it will better work the muscles that are involves in many of the strongman lifts? SPECIFICALLY, the power stair - you are able to keep the apparatus between your legs, and practicing shruging it WHILE its inbetween your legs, and NOT with a bar that is way in front of you, and does not resemble the powerstair. This was my opinion of it.

Let me think...didn't I cover the fact that I would have to have a 10' long and 5 steps high (16-18" steps each) that could easily handle 1,500 pounds or more? Didn't I also say that training the powerstairs alone did NOTHING but increase the power stairs and not a single other event???

Then you throw random facts all over the place.

Those random facts were not random. They were to make a point. The 'fact' about my deadlift was that there is a huge difference between pulling for a 1RM and conditioning yourself to do the powerstairs...there isn't a huge correlation.

I said that I was not a bodybuilder...hence my point that I will train like I want and you could train like you want... You said that I could train like I wanted to...you can do the same.

I never questioned your deadlift. I even commended you indirectly on how big it is. I just feel that the low percentage of the rackdeadlift/shrug of your deadlift, wont benefit the PowerStair more than a deadlift of lets say 80% of your max.

Once again, since you have no idea what a power stairs implement feels like...using 560 (80% of 700) would be darn near impossible. Doing 560 in the manner that I was doing them today would do NOTHING for my conditioning for the powerstairs either...

When did I mention anyhting about bodybuilding? YOu have some insecurity about bodybuilding because you keep mentioning it everywhere. Everyone knows you are not one, so why bring it up?

You didn't mention bodybuilding in this post...but I believe that you train for bodybuilding... Insecurity??? Whatever...not worth even commenting on.

Then you tell me you can do what I like to do also at the end of that, and it sounds like I said "do whatever you want to do I don't care" - that's why your post came off as pissed off.

Then you can understand how when you said, and I quote "do what you like to do" it was basically the same thing.

Once again these are my personal opinions, and if you want, you can ignore them and move on.

Thanks...

B True

 

[revexrevex]

Ever thought that you could make one stair, put duckwalk apparatus on it, take it off, put it back on it again? Why build a whole powerstair implement.

But thank you, you proved that my opinion is wrong. I appreciate it.

 

[b fold the truth]

Ever thought that you could make one stair, put duckwalk apparatus on it, take it off, put it back on it again? Why build a whole powerstair implement.

But thank you, you proved that my opinion is wrong. I appreciate it.

I am working on a plan to where we can have two steps up and two steps down...maybe three each way and enough for one stair. I simply can not afford to make one at the moment.

I didn't set out to prove anything...just to show reasoning behind what I did.

B True

 

[Cuthbert]

Use Brian747478' as a power stair implement. Have him get on his hands and knees, and power stair the implement onto his back.

Just think... you'll train for power stairs, and he'll have no choice but to improve his core strength!!!

 

[PolishHammer1977]

lolololololol @ Cuthbert

Nice monster squat day gentleman.

 

[OfWolfandMan]

" am doing
quite the opposite...NOT training for specificity for ANY event but finding
something that will help ALL of them. "

I agree with B.In my opinion that is the better way to train!Im not saying"well I did this or that"..just showing an example...I loaded all 5 stones at the Music city contest.Alot of people asked if I had been training the stones like a mad man,because at one of Clint's training days,I was only able to load a 280(??).My answer was no...I barely trained the stones.I worked on whatever I thought was holding me back,instead of burning out mentally and physically by loading stones over and over again.
The same goes for all of the events I do.I have a yoke,but not enough weight to make it super heavy,so I do speed sets when I actually train it.I dont have alot of other equipment so I do other things that will carry over to alot in the gym and on events.
"How will rack deadlifts, with a shrug at the end, immitate power stair? "
Because thats what you do...Jumping up the stairs isnt hard.Doing the rack deadlift movement with a shrug at the end is the hard part.

 

[Exodus]

man............. thats just the most ridiculus bunch of post i have ever seen.

props for Bfold for staying levelheaded.

nice work and B your depth is scary, especially knowing that your 6'2

brian looking good........... is going past parallel affecting you on the box squats??? i just started doing this as well.

X

 

[brian747478`]

x, affecting me how? when i used to do them, i had hip pain, i have had none recently. if u mean something other than this, tell me and i'll try my best to answer

 

[Exodus]

well, some people complain about their hips staying sore when using a box below parallel. i just started using on about 2-3 inches below parallel. i just wanted to see if your recovering well??

X

 

[Lord_Suston]

Nice lifts everyone, great depth at each one. B the bands look like they are a few inches too short. BTW should I practice the rack deads with an inside grip sumo style or conventional???

I know I haven't competed in that many Strongman (actually just one) I really think just training hard heavy and compound helps your events. You do event to refine your technique, but if the strength ain't there no matter how much technique you got the weight/stone/log ain't gonna budge

 

[b fold the truth]

Nice lifts everyone, great depth at each one. B the bands look like they are a few inches too short. BTW should I practice the rack deads with an inside grip sumo style or conventional???

I know I haven't competed in that many Strongman (actually just one) I really think just training hard heavy and compound helps your events. You do event to refine your technique, but if the strength ain't there no matter how much technique you got the weight/stone/log ain't gonna budge

Cuthbert: I'll run that by brian and see what he says...lol

Lord Suston: I need to tighten the bands up a little for even more band tension...I'll try it next week. They should be tight through the entire movement and I need the speed work...I think.

You just might try the rack pulls with a slightly wider stance and slightly closer grips. We will probably do something a little different, while increasing weight/intensity every week too.

You also put it right...if you don't have the strength...all the technique in the world isn't gonna help.

B True