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Speed Squats, deloading phase, 5-8-02

b fold the truth

b fold the truth

Elite Strongman
Platinum
This is my next to last speed squat day before my contest so I have began the deloading phase. I really needed it today. Finals have been this week and I haven't had a lot of sleep...and when I get stressed I rarely ever eat. I did sleep in today, so I felt well rested but didn't get much to eat before I trained...lol.

Box Squats
275 + med bands x 2 x 5 sets

Pull Throughs
Med bands x 20 x 3 sets

Rev Hypers
BW + mini bands x 8 x 4 sets

Standing Calf Raises
BW x 20 x 3 sets

Very low volume and intensity today, my body probably needed it. The bands probably only added 150-200lbs to the movement which was a well needed break from the 400lb+ that I have been using for tension.

Sunday will be a heavy Goodmorning/Deadlift day and a light event day...and I MIGHT do a very light box squat day next Tuesday.

Have some pics and video links...
 
Doing my box squats...my form is horrible. It is always fun to stand up with them from a low position and then step back...lol.

I noticed that my head dropped at the bottom of every rep. I could also tell that my speed wasn't good today...I needed more rest and food by far...didn't feel strong when I was warming up.

I am sitting back farther though...this is good. Still need to sit back just a bit more...

Maybe this link will be good for a few hours...

http://us.f1.yahoofs.com/users/cfe19b85/bc/275+Box+Squat+and+med+bands.MPG?bc_Ca28A2VjkFjpH
 
Here is a video link to me doing my pull throughs. I probably need to go a bit deeper, but you can get the general idea. Foot placement can make these feel totally different and I am sure that using a cable attachment instead of a band would be good.

If you have never done these...give them a try. You can work with a closer stance to hit the glutes and hams more or a wider stance to hit the groin area a lot more.

http://us.f1.yahoofs.com/users/cfe19b85/bc/Pull+Throughs.MPG?bc_Ca28AlSiYQ6Rr
 
My Rev hyper set up. I added a mini band this week for added resistance. I loved it...

These really hit the lower back, hams, and glutes a lot. I highly suggest that anyone and everyone find a way to do these. They are good for strengthening your lower back as well as good therapy if you have a bad back. They often release the tension that I get from heavy event training...
 
You can see how I "rigged" this up. The mini band felt great and I will probably add another miniband in a few weeks...and make them a bit tighter around my ankles...
 
One more pic of my set up. My Power rack is a piece of junk...if you can't tell...lol
 
Video clip of me doing the rev hypers. I need a bit more tension at the bottom I think...will take care of that next week.

It is great how much a video can show you about your form. Technique and form can be the difference in a lot of things...strength, size, making an attempt in a meet, an injury or not, and if you are gonna grow where you want to...

I encourage you to tape your workouts to see your form...

http://us.f1.yahoofs.com/users/cfe19b85/bc/Rev+Hypers+and+mini+band.MPG?bc_Ca28Adh7o7eV6

Enjoy...

B True
 
looks good.. pull throughs were very quick..

Im assuming your de-loading w/ the bands right? The bar looks so empty now :( . Nice work. If i had a vid. camera i'd video tape my workouts, but i dont have one
 
Yeah..my pullthroughs were probably just a slight bit quick...but with the medium bands...they pulled me pretty hard. I think that they will help me on my tire flipping. Flipping the tire, you have to lean fwd and use a lot of hip "pop" to get it over quickly.

It felt soooo much easier without all the band tension...I just felt horrible today:(

B True
 
yup, the other videos didnt work for me, so i cant comment on yuor box squats or anything, but i will wish you good luck in your contest.

What events are involved in the contest
 
ok i just got the box squat video to work, and here are some things i noticed.

1) Your head is dipping once you touch the box, if you keep your head straight and drive it back through the bar, it will give you better form.
2) Your descending pretty quick...but your explosiveness is just as quick, very impressive.
3) it looks like a real pain to get the bar "re-racked", why not do them in the power rack?
Last thing i noticed is...
4) your a lot stronger and quicker than me.. i feel so slow and weak after watching them
 
Log press: 240 for max reps
Super Yoke Walk: 700lbs 80ft
Tire Flip: 600lb tire 80ft
Farmer's Walk: 250's x 160ft with 1 turn
Keg Load: 5, 250lb kegs, carry each 25ft, load into bed of truck

Shall be fun :)

B True
 
Deciever said:
ok i just got the box squat video to work, and here are some things i noticed.

1) Your head is dipping once you touch the box, if you keep your head straight and drive it back through the bar, it will give you better form.
2) Your descending pretty quick...but your explosiveness is just as quick, very impressive.
3) it looks like a real pain to get the bar "re-racked", why not do them in the power rack?
Last thing i noticed is...
4) your a lot stronger and quicker than me.. i feel so slow and weak after watching them
Click to expand...

I noticed my head movement, could very well be the cause of my neck problems in the past from doing squats.

I actually felt slow today. I have not felt this slow in a long time. I was just as fast with 400lbs of tension last week than I was with 1/2 that this week. I just felt out of it today.

It is "fun" to rack and re-rack the bar, especially with bands. :) My power rack is only 6-8" deep...not enough room to squat and I can't get my feet wide enough. I actually love my barrels...it allows for total freedom. It is like doing a bottom position but out of a mono-lift.

I have no idea what I can squat. This box is about 1-2" below parallel for me. No idea what my regular squat would be.

B True
 
Deciever said:
sounds like fun. You should be pretty confident going into it. Good luck
Click to expand...

I got the list of competitors today. There is only one other guy in the 300lb weight class. I think that there are about 20-25 in the Heavies though. I have never won my class...I hope that my preperation just allows me to perform well...win or lose.

B True
 
just dont let the competition get to you. Go in confident and i garuntee you'll perform well. Just hope for the best
 
This sport is just for fun man...no money, small plaque, lots of pain...just for fun. :)

I'm just gonna compete with myself, have fun, smile alot, and do the best I can.

That is my current attitude. Next Saturday I will have the attitude that I hate everyone. Don't care if my own mother is my competition...I want to kill them.

Ya know what I mean? :)

B True
 
yeah i know what ya mean.. make sure you get lots of pictures for the boards.. and make sure u also post them on the PL'ing board too, i think most of them would love to see it.

I almost did some strongman work myself the other day. I had to move a large 100--150lb flat circular stone slab....i was thinking about hoisting it up , and doing a hosuefeld stone carry across my yard... but then i realized i did goodmornings the day before and could barely pick up anything :)
 
My mother will be taking TONS of pics...lol. Night Fly and my event training partner Cheese will be competing also. Hannibal and Spatterson will be there...and Vixenbabe should be too. It shall be fun!!!

B True
 
sounds like a big get together. Have you met hannibal and spatterson before? Cant wait for the pics (it'll be a while though) , try to get some videos too if possibly.

What do you use to get your videos online? do you have a digital camera that can record videos, or a digital video camera?
 
Have not actually met them face-to-face before. Can't wait...just hope to not let them down.

My digital camera takes pics and mpegs. I can't take very good ones and I am limited on space (uses 3.5" floppy disks). It is much better in the daylight.

B True
 
thats cool, i dunno how you could dissapoint them(unless all your pictures are fake and you turn out to be some 5'8 144 lb teenager)

i need to get a digital camera and get w/ the times.
ijust got digital cable today... like 200 channels.. it made my day
 
Hey, did you try the reverse hypers withbands after I described them on the PLing board??? Copy-cat. :D


I tried them with 2 minis today and made sure I paused it at the top. They really felt awesome and was really the first time I felt them in my hamstrings.
 
I MOST DEFINATELY DID!!! :)

Heck of an idea. Been trying to find a way to use them on mine!!!

Deciever: I saved your pics and actually emailed them to several friends of mine. Have bragged about you for about the past week to them. Seriously.

B True
 
b fold, the ones of me deadlifting. It actually means alot that your talking about me... good to hear that people think im doing well.
I still have to get my squat pics up... just cant get my scanner working
IRBD- i should be getting my meet app any day now, and i did confirm that we can register at the meet.
 
I sent those pics to several friends...I use pics of different people for motivation.

B True
 
IRBD: I also saved and sent out those pics of you training from the other day. Loved those!!!

More members should post training pics...

B True
 
Haha, thanks B.

Good stuff Deceiver. We've decided to go down the day before and weigh-in on Friday evening. That way we can eat a nice dinner and whatever we want for breakfast with no worries about weight.
 
Not sore today at all. The added band resistance really makes a difference how hard the squats are...:)

Think I want to increase my rev hyper sets, pull throughs, and widen my stance still on my box squats.

Been looking at my squatting technique all day...gosh...it is horrible!!!!

B True
 
Your squatting technique isnt THAT bad. could be a lot worse. Practice squats with 135 get your form down.

I love the thread of you when you were little... now your thick as hell. almost twice your original size.
 
I just need to think about my form when squatting. I didn't realize how bad it was...till I saw the video. The perfect squat is soooo hard.

Yes, you should have seen me at 152...then again at 305.

B True
 
B fold, your box squatting form looks okay to me. Sometimes you can focus too much on form and technique. Form on any exercise will vary from person to person. For example, look at Steve Goggin's squatting form. He basically good-morning's the weight up and he is a 1,000+ lb. squatter. Can't argue with his numbers. I've seen the Westside squatting tapes and your form is better than some of Westside guys. When the weight gets heavy you do whatever you have to do to get it back up; many times at the expense of perfect form. We all do what we can to perfect form but if I was you I wouldn't get too hung up on it. Your form looks fine to me.

Especially with all of the band tension you are using. Be careful with band use. If you overdo it, you will suffer.
 
Screwball said:
B fold, your box squatting form looks okay to me. Sometimes you can focus too much on form and technique. Form on any exercise will vary from person to person. For example, look at Steve Goggin's squatting form. He basically good-morning's the weight up and he is a 1,000+ lb. squatter. Can't argue with his numbers. I've seen the Westside squatting tapes and your form is better than some of Westside guys. When the weight gets heavy you do whatever you have to do to get it back up; many times at the expense of perfect form. We all do what we can to perfect form but if I was you I wouldn't get too hung up on it. Your form looks fine to me.

Especially with all of the band tension you are using. Be careful with band use. If you overdo it, you will suffer.
Click to expand...

I see your point totally. Trying to decide it using a wider stance would benefit me and my strongman training...we will see.

That was the least band tension I have used in months. Last week I used the choked blues and greens...and loose purples for 5 sets of 2.

B True
 
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