SQUASHED then redemption

[IrishPower]

i got squashed with a weight today on box (555 + 160 chains) but did come back to get it nicely. man does my spine bother me now. time for some cyclobenzaprine and beer.

http://www.growordie.com/training/videos/newport_training/newport_training_journal.htm

 

[Imnotdutch]

i got squashed with a weight today on box (555 + 160 chains) but did come back to get it nicely. man does my spine bother me now. time for some cyclobenzaprine and beer.

http://www.growordie.com/training/videos/newport_training/newport_training_journal.htm

Have you managed to pin down what the problem was in the first lift?

 

[Deciever1]

nice man... i can see how your spine would be hurting after the 1st one... you kinda just sat there...

second one was good

i wish you would've gotten some of those USAPL squats on video... see how low you can go.

 

[latinus_spicticus]

I have a few questions, but first-- your website is without a doubt the best for "hands-on" and "real" training examples. It is an education just to watch your videos and see how these things are done, especially by a really strong lifter.

Now, for the questions:

On the 555 missed box squat, is that the proper way to dump the bar? Is a single spotter useless in a case like this? And are the safety pins worthless when box squatting, or is is better to just let the bar fall to the floor on a missed attempt?

Secondly, when you are performing box squats (as well as the 800lb squatter guy) you seem to lose your arch a little bit when you sit on the box. Is doing this okay as long as you have everything else in order and are keeping your speed up while increasing the weight? Maybe I am just seeing things that aren't there. Plus, I am new to box squatting and thought that "picture perfect" form was the most important thing.

Good luck with the new bench routine. It sounds radical, but if it works-- it is worth it, and it seems to be working from what I saw on the videos.

 

[IrishPower]

latinus:

the proper way to dump a bar should be to minimize risk. for me, since i dont have a long torso, i never dump forward. with a box, it is even easier. i think this is one of the big plusses of boxes. if you fail, you can sit down and decide what to do with it. on a free squat, you need to get the hell out from under the bar before you tear something.

don't drop it on safety pins. you will ruin your bar!

re: losing arch.... when you are under maximal load, it seems that anything happen. i will work on it. but the time to correct the stuff is on your speed weight.


imnotdutch: the problem was the weight was heavy just had to get my head right.

 

[latinus_spicticus]

the proper way to dump a bar should be to minimize risk. for me, since i dont have a long torso, i never dump forward. with a box, it is even easier. i think this is one of the big plusses of boxes. if you fail, you can sit down and decide what to do with it. on a free squat, you need to get the hell out from under the bar before you tear something.

Can I get some advice here? My power rack is a "fitness" style rack that I bought out of stupidity. Hence, it is not very deep. I think dumping the bar off of a box would cause injury/damage to me and or the equip. I thought that I would set the pins a couple or few inches lower than my seated bar position and dump it forward, since I practically would have no room to dump it backwards once I am seated on the box (the front to back measurement of the rack is 32 inches, so I will have to place the squat box at the back of the rack). Is dumping the bar forward on a set of pins set a few inches lower than the bar going to damage the bar to a great degree? If so, I guess I will not box squat maximally without 3 spotters.

Also, you didn't really lose your arch that bad, I just wanted to know if the perfect "WSB/Tate/Simmons" no flaw style is neccessary for improving squat poundages.

Thanks again for the advice.

 

[Imnotdutch]

imnotdutch: the problem was the weight was heavy just had to get my head right.

lol ok

 

[IrishPower]

lat:

i doubt it will damage the bar that much. better the bar then your spine i guess.

i just squat off a $350 bar and it kills me to see it bend.

 

[latinus_spicticus]

IrishPower:

So I take it you have an okie squat bar, then?


I am in the process of ordering a new barbell. Right now, the only bar I have is an old 1970's york that I haven''t bent in the 6 years I've abused it. Like I said, I ordered a stupid fitnessfactory power cage and have do dump the bar forward b/c there is no room to dump the bar off of my back if I need to dump it. What, in you opinion, would be the best all-arournd PL bar and where to locate it? I am hovering towards the TexPB or a generic black 1500# test bar with center knurling right now. My York BB does not have center knurling, which I think iis essential to squatting. Plus, there is quite a bit of give to my current barbell, making it hard to bench press and squat heavy weights with. I am not that good of a squatter, my max is probably about 450-500 or so, so do you think I need to invest in a good bar or go with a cheaper model? Keep in mind that my maxiumum squat stance in this rack is 43" so I cannot do a sumo style squat. Or should I save up for the elitefts sumo style power cage... Decisions, decisions...

Oh, and your form was not bad, per se, it just was not on par with Vogelpohl box squatting with 135 on the squat secrets video. Obviously, you are a badaass lifter based on your intensity and the amount of weigt you move.

Time to go check out your website, now.

As always, your responses are much appreciated.

 

[Deciever1]

IrishPower:


generic black 1500# test bar with center knurling right now.

http://www.jesupgym.com/olympic_straight_bars.cfm look on there.... 99$ for 1500lb test bar