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.