[quote]IronAbrams wrote:
I believe the point of the Anderson Front Squats is to start the lift from a dead stop in the most disadvantaged position (the bottom).
Maybe elevate the bar on some boxes if you don’t have a rack?[/quote]
Yep, that’s the point of them. Developing rate of force development strength quality.
What I was saying is that I wanted to use anderson back squats instead of box squats. should develop similar qualities of strength (i think, but that is why i am asking opinions).
[quote]gi2eg wrote:
Great program, just got the book and started already.
Anyone see any problems with subbing Anderson squats (bottom up) for box squats?[/quote]
I can see people trying to set the pins too high, and trying to bounce off the pins. There was a youtube video of a guy doing both. I’m not saying you would do these things, but the tendency of people doing stupid stuff in the gym is (or at least should be) a variable taken into account when writing a canned program.
Give the program an honest run as it is written, and only substitute movements if you run into equipment issues. Once you complete it the first time, go ahead and make changes if you know a certain movement will be of greater benefit.
[quote]Doug Adams wrote:
gi2eg wrote:
Great program, just got the book and started already.
Anyone see any problems with subbing Anderson squats (bottom up) for box squats?
I can see people trying to set the pins too high, and trying to bounce off the pins. There was a youtube video of a guy doing both. I’m not saying you would do these things, but the tendency of people doing stupid stuff in the gym is (or at least should be) a variable taken into account when writing a canned program.
Give the program an honest run as it is written, and only substitute movements if you run into equipment issues. Once you complete it the first time, go ahead and make changes if you know a certain movement will be of greater benefit.[/quote]
Its an equipment issue…
I’m starting in a full squat, about 4-5 inches below parallel. I start the first rep from a dead stop on the pins, then rest the weight on the pins for a one second count in between reps.
My squat is weak (sets of 235x4 on this movement) and is the main area i want to improve (max deadlift is about 150# heavier).
Looking for some results from anybody who’s done a real strict job on this one. It looks like a great program, I just want to see how everybody’s done so I know a little better where to put my goals.
Eric’s posted a number of success stories on his blog.
My starting stats were S/B/D 275/200/345 and ended 315/225/? , unfortunately I’ll never know the deadlift because of a thumb injury that happened in the second to last week (of course, unrelated to lifting).
I gained about 7 lbs (seems to be the average from reading other people’s logs) and despite that went from a +45 3RM chinup to barely missing a +55. I also made incredible gains in rowing and incline pressing strength, and got my first stretch marks.
Results (starting):
bodyweight: 188lbs (184lbs) *peaked at 202lbs
Standing broad jump: 9’6 (9’0)
Anderson Front squat, 4th pin: 275lbs (230lbs)
bench press: 275lbs (250lbs)
3rm close grip chinup: 278lbs (264lbs)
sumo deadlift: 465lbs (425lbs)
Tested maxes when sick/not eating for 3-4 days.
Not following the program, but I did just order the book along with Nate Green’s new book.
I’m sure much of what is in this training plan is similar to what I am already doing. I know Eric uses a very similar layout/programming as Westside, and I’ve been using a WS4SB-based template for the past 17 weeks with good gains. And I’m also familiar with his high/med/very high/low weeks.
But I think there will be a few things in the foam rolling/mobility section that I may not be doing or can add to my current training for variety.
[quote]gi2eg wrote:
Results (starting):
bodyweight: 188lbs (184lbs) *peaked at 202lbs
Standing broad jump: 9’6 (9’0)
Anderson Front squat, 4th pin: 275lbs (230lbs)
bench press: 275lbs (250lbs)
3rm close grip chinup: 278lbs (264lbs)
sumo deadlift: 465lbs (425lbs)
Tested maxes when sick/not eating for 3-4 days.[/quote]
have you tested your vert? Should be imteresting if it matches my VJ formula, without much jumping
I like the book so far. I’ve read about half of it (up to the third phase of training). I don’t plan on following the program anytime soon, as I already follow a similar template but with more volume and exercises.
However, I am thinking of purchasing this book for my brother as one of his Christmas gifts since he’s been back to the gym and eating consistently. This would really help him out, as I think he’s still being brainwashed by the “bodybuilding splits” that others use.
The training plan in Maximal Strength is well-planned and will definitely work for someone like my brother - and help him “see the light” with his training.
[quote]CoolColJ wrote:
gi2eg wrote:
Results (starting):
bodyweight: 188lbs (184lbs) *peaked at 202lbs
Standing broad jump: 9’6 (9’0)
Anderson Front squat, 4th pin: 275lbs (230lbs)
bench press: 275lbs (250lbs)
3rm close grip chinup: 278lbs (264lbs)
sumo deadlift: 465lbs (425lbs)
Tested maxes when sick/not eating for 3-4 days.
have you tested your vert? Should be imteresting if it matches my VJ formula, without much jumping
[/quote]
Your formula is definitely legit, I tested before and it was right on, but I don’t have a new vert measurement.
i just got the book and read through it.
i really enjoyed the warm up stuff i cannot wait to implement the mobility work into my training.
my current tested max
bench-215
dead lift-385
box squat-370
3 rep max pull-210
body weight-143lbs
i would like to get my dead and squat into the 400s and the bench to around 250
i have not seen any stats similar to mine from people using the program and wonder if i am too advanced.
if so do you have any book recomendations to help me reach my goals at this stage
Oy, don’t get ahead of yourself. You’re far from advanced, to say the least. Besides which, one of the guys mentioned in the “What to Expect” section had better starting stats than you.
On a side note, I just realized there’s a Doug Adams mentioned in the book. Haha.
the most impressive stats i found in the book were
squat-315-395
bench 265-295
dead lift 385-435
@ body weight 190
i am starting with
+55lbs on the squat
-55 on bench
=on the dead
i will go ahead and give it a shot, it cant hurt
Well for starters, you’re short. That should account for the body weight difference. Your upper body lifts are well below the cited example, your deadlift is even and I’m guessing the box you’re squatting on is higher.
I question what you’ve been doing up to this point that makes you think an upper/lower split with weekly periodization is not suitable.