[quote]snippdawg wrote:
DE sq dl
speed box 7x2@(53%)145+light
r45
Work up+light 3x1@165,205*,225x2**
r120
** 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
[/quote]
Why do you think you are losing your groove on the box squat?
I am not exactly sure what happened there. When I came up on that set I lost my footing a little and almost fell backwards. The major points I try to focus on are keeping a good arch, air in belly and spreading floor…Sometimes I get so caught up in trying to explode that I forget one of the above…I usually do my speed boxes with a wider stance than what I would use for a test/comp. and go to a a six stack of 45’s or about 1-2 inches below parallel…also since I train with a rack I have to arch the bar out and then get tight.
Hey I noticed that you haven’t been posting log lately, taken some time off?
Sounds you are doing everything right. Make sure to concentrate on sitting back on the box. The first thing to move in the squat is the hips. Push them back as if you were sitting down in a chair. Keep the belly pushed out against the belt and squeeze the hips off of the box on the way up, while concentrating on pushing the knees out. I know you probably know all that but it doesn’t hurt to hear it again.
I’ve peen posting here and there but I haven’t kept up my log. I took a week off last week due to some severe elbow and shoulder pain. I think I’m back to 100% now. I did train this week but the bench wasn’t where it should have been. We’re messing around with our board press form and tweaking the bench setup a little bit.
I think I’ll start another thread next week.
Make it happen.
Brian
Well glad to hear you are back in action! Hope everything goes well.
One thing, your right it doesn’t hurt to hear it again, but when you sit on the box you should release the hip flexors as I understand it. Now when I watched the squat workout tape w/ Louie and Dave and others doing their box squats I noticed that when they sat on the box they seemed to roll their pelvis in an upwards motion for a second then roll it back and regain there arch and rise. I am guessing this is releasing the hip flexors? Does this make sense?
That is exactly what they are doing. It is a small movement, but noticable.
BTW, I think this is one of the hardest things to teach in new athletes. They don’t seem to want to release the hips. It is easier to do if you sit back a little farther on the box.
6-19
De Bp
speed bench 6x3@85+minis
r45
work up+minis 3x1@145,175,185 miss
a1 waterbury walks 4x2@225
r60
a2 Purple band gm’s 4x25
r60
a2 Miniband pushdowns 4x25
r60
6-21
Me Sq dl
Worked out at home today.
a1 doulbe purple gm’s 6x5
r60
a2 double purple close push-ups 6x5
r60
a3 purple ab pulldowns 6x5
r60
b Bent over purple rows 5x5
r60
c mini cleans 2x20
ME Bp
3 board to 230x3,240x2x2
a1 ws ext+mini 2x25@25,25x15->15x10
r90
a2 cable dl’s 2x25@160
r90
b1 facepulls/pushdowns 2x25@60/40
r90
b2 hb raised squat 1x25@95,1x20@100
r90
6-25
Speed box 130+purple 8x2
r45
a1 incline db press 3x6@75
r75
a2 pull throughs 3x6@165
r75
b ab pulldowns 3x8@90,95,100
r90
Was dead tired today. Took a double serving of Power Drive which gave me enough juice to complete my workout.
EXPERIMENTS
Starting tomorrow I am going to drop traditional WS speed work in full or part for 2-3 weeks and use Chad Waterbury’s explosive push-ups and jumping box squat in place of speed bench and speed box. CW’s says that the ability to release the load builds more explosiveness then merely speed pressing or squating in the traditionl manner because the nervous system doesn’t have to slow down the load at the top to protect joints. Any I figure what the hell I’ll give it a shot. I will probably either do 8 sets of CW’s then 4 of WS or 6 and 6.