Box Squat
135x6
135x5
185x5
225x3
225x3
245x3
245x3
255x1
Step ups (to a box way way above parallel - about 4-5 inches above my knee)
36x15/side
80x8/side
Zercher Squats
155x8
155x8
155x8
RDL
155x12
205x8
155x12
175x12
Grip work
Finisher: Tabata one handed kettlebell swings - switching hands each set, obviously
This was our first time doing box squats since we've been working out together, and honestly, I've probably never done them correctly, nor gone that heavy on them. Thus, I taped a couple sets to get a look at my form, etc. It looks like I need to sit back some more, since my shins are traveling forward. I expected this, since it's a problem that exists in my regular back squat, and the motivation for doing box squats this time around.
Also, does it look like we are hitting parallel? I suck at judging this. We had to stand on 45s in order to get anywhere close to hitting parallel.
Oh, and we listen to Throwdown when we lift. Fuck you.
Clayton, you're right about needing to sit back more. I bet if you watch some more box squatting videos and compare it to this you'll catch on pretty quickly.
ReplyDeleteWhere'd you get the box? Is that the same one you were doing step ups with?
And why don't you nerds have a belt yet?
I started to build that box like 5 months ago, left it in the garage for a while, then finished it a couple weeks ago.
ReplyDeleteIt's not bad, if I made another I'd probably do it a bit differently.
I wish we would've taped that last Zercher of mine where I felt like my ab was ripping in half.
Belts are for fags. Obliques 'til I die.
I have a belt
ReplyDeleteSeriously though, why should we get a belt?
ReplyDeletehttp://blogs.muscleandfitness.com/chad_aichs/
ReplyDeleteWatch "Instant Strength and Power".
http://www.70sbig.com/?p=1594#comments
ReplyDeleteI read these three posts about belts. and some other stuff, and watched your little video. I'll get one, but not because you're right.
Nah, bro, a belt is going to make your abs weak! It'll make your core weaker and more susceptible to injury!
ReplyDeleteAnyway, idk about that article suggesting a really tight belt. I think Chad is right when he says that the point is to keep it a bit loose and then breathe into the belt. An overly tight belt isn't going to allow you to take a big breath and properly hold it in your belly. Thats an instance in which a belt would be dangerous.
I wasn't posting it for the suggestions it made re: how to wear a belt, but rather for the reasons which it gave for wearing a belt, which I found more convincing than other stuff I've read. It still intuitively seems to me that a belt will serve to reinforce weakness rather than encourage strength. But I'll try it.
ReplyDelete