Training Update...

[Screwball]

It was ME lower body day for me. This is how it went.

Low Box Squats (right at parallel)

bar x 10
135 x 8
225 x 3
315 x 3
405 x 3
495 x 1 (put belt on)
585 x X (damn thing pinned me, I think my form was good but I
gave up on it in the hole, fuckin' Iron Gods pissed on me)
535 x 1 (too easy, I suck)
315 x 5 (no belt, superwide sumo stance)

Overload Walk-outs (These were really, really heavy and hard)

725 x 1 (unrack, set-up, 5 second static hold & re-rack)
675 x 1

Seated Leg Curls (Drop set)

280 x 10
260 x 10
240 x 10
220 x 10
200 x 10

Thazzit! Ran out of time.

 

[aka-tapout]

pretty impressive--- better take a couple of b /c powders before morning.

 

[brianmincher]

Good work screwball. That 585 will go up. I know you train at a Gold's, what are you using for your box. I was using some aerobics steps at the Y, but they moved them and I had to go back to using a Cybex bench, which is a couple inches high for me. I am building a box for the house this week, out of 3/4 inch plywood. should be sweet. It will also be adjustable for height, so midgets (me) and giants (you and bigokie) can still squat together.

B.

 

[Screwball]

Hey Brian...

Not really that great of workout. Didn't hit my numbers and the entire workout ran too long. The 535 squat was actually 545 but after getting pinned by 585 what did it matter. Those walk-outs were really hard. First time I had ever done them. In fact, I strained the oblique on my right side pretty good. It should be okay in a few days. At least it wasn't my lower back. I need to train my weaknesses more. My abs & obliques are weak. I plan on hitting them every day from this point forward. On the 725 lb. walkout, I couldn't even get my stance all of the way out. I just held it at about shoulder width. That's pretty much why I went with the seated leg curls after the strain.

As far as a box, I have a few options.

Solid wooden box - 12"

Solid wooden box + 45 lb. plate - 13"

Solid wooden plate + aerobic step - 15"

Flat bench - 16"

The flat bench is actually right at paralell for me (damn long legs).

 

[brianmincher]

The flat bench I have been using is a bit high for me. Maybe an inch or two above parallel. I have hit 585 on it before, but it was very very tough. I have done 500 on a box an inch or two lower than parallel. It is amazing what those few inches difference mean. My biggest problems squatting on a box are getting out of the hole ( I have never once missed a weight that I came off the box with) and BREATHING!!! I may just be a pussy, but I have a hard time breathing with near 600 lbs on my back. I have started doing walkouts, or just standing up with the weight going up over 700 lbs trying to get this breathing thing whipped, but so far, to no avail.

Any suggestions on how to keep your lungs full of air with a big (for me) weight on my back, would be appreciated.

B.

 

[aka-tapout]

are you wearing a suit with my suit i cant get a breath at all

 

[b fold the truth]

One thing I have learned with a heavy box squat is...once you decide to squat it and begin to go down...you better be prepared to explode off of the box. You can't 1/2 way do the squat...you better have your timing, speed, and mindset exactly right...or you are doomed.

B True