It’s not logic, it’s me justifying your retarded lifting feats lately, and looking at my above post 650 isn’t even double 365, so I guess now I can’t even add properly, whatever I’m still 6 feet tall fucker LOL
Anyway as far as PR’s go, I’m working on a 12 week cycle to get my squat from 405x3 to 450x3, and I box squatted 455x 1 today, on my high box, 2 inches above parelle, so thats a PR for me, and made me realize I have a long road ahead of me. I wanted 5 on the box today, but 455 felt like a truck on my back, so I took 1, and I’ll keep woking, and keep hitting 455 once a week on the box, until it starts feeling light enough to lower the box, and eventually free squat. I got a shit ton of reps at 350 free squat after the box as well. Good day I guess. Later
Also Reed, what are the benifits to setting up a rev band for overloading my squat, I see you doing this alot, just woundering wheather it’s worth trying/ playing with. If you don’t want to answer here, hit me up in my log, or yours, thanks
I tried to match this today and got stapled on the fourth rep. Fuck.
You deadlift quite a bit more than your squat don’t you chobbs? Only asking cuz if I remember right we have pretty similar body types. [/quote]
I guess you could say that, idk what were comparing my dl/squat too. I’m hoping to pull 360x 5 Tuesday and squat 315x 6-7
There is nothing better for overloading your Squat/ Pull/ or Bench for that matter in my opinion than Reverse Bands. Why you ask? Think about it this way. When you are box Squatting 455 to a box it feels like a truck is on your back so your getting the benefit of handling heavier weights on your back plus you get the psychological benefit of seeing your self beast mode some shit. But, the draw back is that you are only moving the weight a very short distance. Also, I don’t know about you but, my form slightly changes from what my Free Squat is. So if I hit a lot of reps and spend a lot of time only Box Squatting I begin to teach my self habits that cause me to problem ( my falling forward in the hole is one of them ).
Now look at Reverse Band Squats. You are getting the exact same benefits of overloading the top portion of the Squat, Strengthening the upper back to a degree you normally could not with Standard Free Squats… so the same as Box Squats. Next, you still get the same psychological benefit of seeing and feeling your self handle weights you normally couldn’t. Except now its through a full range of motion as opposed to a short high Squat. This will motivate you much more than the Box Squat I promise. Lastly the number one reason in my mind at least Box Squatting will be second to Reverse Bands is that not only do you get to feel a weight that you could not normally do but, you get to kill full range of motion and keep perfect form on every rep so you still hammer tech work so, you will never teach your self any negative form cues.
Also you can easily program bands the same way you do your Box Squats by every so often lowering the tension. This is easily done if you have a Squat Cage. Hook the bands over the Spotter Safety Bars to a certain height, record this, and once desired number of reps have been hit from that height drop the spotter bar position down 1 and repeat. This allows you to slowly get more and more of the weight through a full range of motion. Punisher and I very briefly discussed this in a post a few months back and said he was really intrigued and thought it could be really helpful in eliminating any form issues coming from the height difference but, still keeping his same essential system. I do not how ever think he ever tried it.
Can look something like this just to clarify.
Take a Monster Mini and hook it on the Spotter bars. Place the bars about 1-1.5 ft over your head. For me this makes the bands take off next to nothing at the top and 80-120lbs out of the bottom depending on how tall you are.
Week 1: Back Squat: Work up to 485 for 3 sets of 1-5 reps with monster mini (or what ever) on 30 height.
Week 2: Back Squat: If you hit 3 sets of 5 lower to hole 28 and repeat.
Week 3: Back Squat: Continue to do the same unless you didn’t get all 15 reps. If this happens just stay there for a week you will hit it the next week.
I did this about every 2 weeks in the off season building up to the last 5 weeks before the meet. With this system progress can and does come quickly due to Training Full Range, Tech work, and Overload simultaneously. Also has the added bonus of being relatively easy on the CNS due to fact that even though your handling stupid heavy weight its only for 50% or so of the full range.
Thanks Reed, I’m going to try some of these on my volume squat day Thur’s, then try and hit them heavy next Sun. With the box squats I actually use them to try and re-enforce that form, because i have basicaly a knee replacment, and keeping my lower leg vertical is the only pain free way I can squat. Also staying a couple inches above parelle is less stressfull on my bad knee, so I try and get as strong as I can there. Then I try to get as many sub max free squats as I can, so that when I do max free squats, I have a groove, it’s a bitch to work around, but box squats actually help me, I don’t recomend most people spend as much time doing them as I do, but I’m in a different situation, and only try to max freee squat mabey once a month to see where I’m at, and even then I’m sore for a couple days. Such is life !
I’m interested to see how rev bands affects bad knee, just got a purple set last week, mainly for back volume in my garage, but I was wondering about these as well, and how to set them up effectively, so thanks. I’ll let you know bro.
I tried to match this today and got stapled on the fourth rep. Fuck.
You deadlift quite a bit more than your squat don’t you chobbs? Only asking cuz if I remember right we have pretty similar body types. [/quote]
I guess you could say that, idk what were comparing my dl/squat too. I’m hoping to pull 360x 5 Tuesday and squat 315x 6-7[/quote]
Just relative to each other I meant. Those are both damn good numbers though.
I’m gonna be doing a pretty dirty bulk here for a little, I’m sure that’ll help my squat/dl quite a bit.
I’m gonna be doing a pretty dirty bulk here for a little, [/quote]
Rice a roni in beef
McDonalds
Huge smoothies of milk, whey, fruit, and greek yogurt
You’re set
LOL