the trianing advice is right on target i only have one thing to add…make sure you flare your elbows at lock out you want to push off the chest with your elbows under you and then flare at about mid-way this will allow a pure transfer to your tris and you can lock out more this way…bm
I am following WS protocol and I tried my first board presses today (2 board). I’ll keep all those in mind and will check out pressing power. I’ve read the eight keys.
I think on my next DE day instead of rack lockouts I’m going to do some pin presses from my chest.
I’ll keep on going. Since my summer began I’ve been picking up the workout intensity. In the end I have no doubts hard work will yield good results.
Good luck on your max out snipp.
Thanks for the advice everybody.
Max results:
Previous:
BW:165
sq 240
bp 215
dl 275
New
Bw 169
sq 275
bp 230??
dl 325
Today didn’t go as well as I would have liked.
275 was my first attempt on squat which I knew I’d get. I wanted 300-315 but I couldn’t get 300 out of the hole. More ham/glute work I think here.
For some reason I couldn’t break 230 on bench despite the fact I got 230 a few weeks ago after speed work. But all three attempts failed.
Dead, I am happiest with my progress here which is a 50lb pr.
Good job. 95lbs added to your total in 8 weeks sounds good to me.
Great Job. Even if things didn’t go as well as you thought that is still 100 lbs. on your total, and a 50 lbs. pr in the deadlift. Don’t be surprised if you hit some big pr’s in the next couple of weeks, the skipping ME days and just doing assistance work might let your body recover. BTW what is your sticking point in the BP, I found that mine is right on the chest, but a shirt gives you a huge pop off the chest and it is basically all lock out. You should get some equipment, and enter a meet. You should be good for 1000+@165. Good luck with your training, and if you have any suggestion feel free to post in my log.
ME bp
Super board+band press 95+mini@13, 70+mini@13,55+mini@17
r180
Got idea for these from greekdawgs log. You do, all without stopping, 5 reps, then add 1 brd 5 reps, 2 brd 5 reps, 3 brd 5 reps for 60 total reps rest 3-5 min repeat. At first my partner and I were going to try working up 3 then down, he got some that way, I couldn’t even get all the way up. Need more strength endurance.
a1 face pulls 5x8@70,100,80,90,90
r60
a2 upright row 5x5@95->
r60
a3 pulldown abs 5x10@60,80->
r60
Next week I will begin another 9 week cycle.
As of right now my goal for August test will be to sq 315-335, bp 250, dl 375.
DE sq dl
speed box 10x2@130+purple
r45
speed dl 6x1@162+minis
r20
ultra wide dl 6x3@185,205,205,215,235,255
DE Bp
Speed Bp 11x3@65-85+minis
r45
Had a band % miscal here.
close grip press 195x2,195x3,200x2
r120
a1 chest-supported row 5x10@95
r60
a2 ab pulldown 5x5@110,120->
r60
a3 db cleans 5x12@20,20,20,30,30
r50
b db hammer curl 2x10@30
r30
GM to 185x1,205x1,215x1,230x1,245x1,255x1(70lb pr!)
Wore a belt for first time on heavy sets. Don’t know how much of a difference that made.
a1 close-grip press 5x3 185,185,175,175,175
r60
a2 rdl 5x5 225->
r60
b1 barbell row/cable row 3x5@155/100,120
r60
b2 leg press 2/1 3x5@180
r60
b3 hang pike 3x5@5,5,5
r60
switched from bar to cable row because back was pretty fatigued.
ME Bp
2 board to 215,225 miss…
SIGNS: Should have listened to my body more today. Still felt a little fried from mon and really didn’t feel like pushing it but I wanted a new pr (previous 2 brd was 257) anyway once I got heavy my inner elbows really started to hurt…should have just went for triples or rep work…now I know better.
a1 incline db press 45@15x1,30@30x1
r45
a2 cable dl’s 2x15@140,160
r45
b1 face pulls/pushdowns 2x25@50->
r45
b2incline sit-up 2x15@BW
r45
c1 shoulder complex 1x20@10
d1 miniband hammers 1x20,1x15
r20
DE sq dl
speed box+minis 10x2@137
r45
speed pulls off 4" plates 3x1@165,5x1@160
r20
a1 WS ext+minis 3x6@30,35,40x3+2minis,40x3 straight
r45
a2 pullthroughs 3x6@100,140,160
r45
b1 wide grip pull-ups 3x8,6,6
r45
b2 ab pulldowns 3x8@80,90,100
r45
c1 zercher squat 2x6@135
r45
DE bp/gpp
speed bench 9x3@85+minis
r45
work up 3x2@105+mini,135+mini,155+mini
r120
a1 waterbury walks 3x2@225->
r60
a2 double mini push downs 3x25
r60
a3 purple band gm’s 3x25
r60
b barbell curl 2x10@55
r30
c calf raise 1xED#2
When you tested your max squat a few weeks back how did your form handle without the box? Also, about how wide is your squat stance?
I ask, because last DE day I did a few singles without the box and I def. have some adjustments to make regarding balance and getting my knees out. I think I’ll practice free squatting lighter weights once a week after my box squats.
Well my form has definitely gotten better off the box. I watched tape 3 of the WS seminar series and it really helped me to better understand box squatting than either reading about it or watching the Squat Workout tapes did.
Two mistakes I think I made when testing were not arching/keeping the chest high enough and not pushing knees out enough. I feel I have fixed these two things. We will see. I really try to push my knees out both going down and coming up. I believe this spreading the floor effect is really key. When I do it I explode off the box quicker.
Also I have begun using bands and they force me to pay more attention to form than straight weight did. I mean I can feel the difference more when I do it right.
When I box squat I put my stance out really wide. Then I bring it in a little for my free squat. However wide your competition stance take it out wider for training.
I also occasionally practice form at home. I put a broom stick across my back and squat to one of those plastic storage tubs. I do em slow and really concetrate on spreading floor and arching. By doing this I found that even though I thought I was pushing my knees out enough I really wasn’t! Now when I push I try to rip’m off my shins!
One other thing. I don’t really see the need to practice free. All the problems I had free I had’m on the box too. I just wasn’t as aware as I am now. I think you should practice on the box. Just do more sets. I do 10 sets on my de days because I want to address form as well as speed and I know Dave Tate has said beginers should go as high as 12 sets. Also what percentages are you using?
I’m using between 50-55% of my max. Straight weight and I vary between 8-10 sets. I’m going to continue to do 2-4 singles with free squatting to attain the same comfort level as I have with box squats. The free squats are not very taxing so it really shouldn’t hinder progress.
I’m thinking about ordering some Iron Woody bands because they have a special at the moment where I could get a pair of light bands (#3’s) for $32 including shipping.
I would try starting out with higher %. And see if you can still maintain bar speed. Try 63,65,68 wave. My training partner brought this to my attention. I checked out elitefts and found that for beginers it is actually recommended to use these higher % and sets…you might try 12,12,and 10 or just straight 10, but if you are worried about form I would go with 10-12 sets. But if the bar speed slows then drop back down. If you can afford the bands, go for it!
ME sq dl
Close stance high box (17")+purple
to 285,315,335miss,325.
a1 close grip press 4x3@180,1x3@185
r60
a2 rdl 4x5@235,1x5@245
r60
a3 ab pulldown 4x5@125,1x5@135
b chest-sup row 5x5@105
ME bp
Incline press to 185,195,205,210
215(10lb) pr, 220 miss.
a1 ws ext+1mini 2x25@20,20
r90
a2 cable dl’s 2x25@140,155
r90
b1 face pulls/pushdowns 2x25/20@55,55
r90
b2 high bar squat(heel raised) 1x15@115,1x25@95
r90
c1 shoulder complex 1x20@10
DE sq dl
speed box 7x2@(53%)145+light
r45
Work up+light 3x1@165,205*,225x2**
r120
- lost groove
** safety pins set too high on first so retook. Little slow…
a1 incline db press 3x6@75
r75
a2 pull-throughs 3x6@160
r75
b1 wide-grip pull-ups 3x8,6,5
r75
b2 Z-sq 3x6@115
r75
c1 ab pulldowns 2x8@60,90
r75