What @FlatsFarmer said
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Thanks for taking the time @FlatsFarmer !
I assumed this “drop” was just the way for me to reach depth. Like I sit back as far as I can but this will bring me only so far. It takes a ton of bracing to not get pitched forward even with sub maximal weights this way.
Would this mean pushing my knees forward more? I concentrated on keeping my shins as vertical as possible here. I heard that’s what you are supposed to do on a box squat.
Will try that! Never thought about it.
This sounds very good. So you would advise on keeping the depth above parallel? I don’t even know why I am so self conscious about this, I don’t even compete in powerlifting but it feels weird/ wrong/ almost like I am cheating (whom? would be the obvious question here and I don’t know).
Also would you suggest to replace my squat for a while with this box squat or would yoú either implement it on deadlift or squat day?
Thanks a ton, sorry for the probably stupid questions, box squats and the like are very new territories for me. But after all there must be a reason why strongmen use them so much.
It’s totally cool/understandable to ask many questions. You should be a little skeptical.
In my opinion, to keep the shins vertical, you will need to learn to get your knees out. Like in a Sumo deadlift. The knees bend, but they don’t go 100% straight to the front, they go out to the side a little. And you have to keep your pelvis level. It’s tough, so your body learned how to cheat, and bounce, instead of muscling through it. So now it’s even harder, because you’ve trained yourself in that pattern.
Your shins may not be completely vertical, but the closer you can get, the more tension you will be able to get onto the muscles we want to hit. Personally, I started with the box really high, Like 8 inches above parallel, then worked it lower as I got better at the upright, leg driven motion. I still go 1.5 inches high, because I still have trouble with the last inch.
Think about the hip muscles and the steady, even, controlled motion, not hitting some arbitrary depth.
Personally, I did drop the free squat completely. Every time I did it, it was hurting me. Using the box allowed me to progress without continuously feeling hurt.
To best evaluate for yourself, go back and watch the footage from your last Strongman competition. Notice how one of your legs is stuck out, dragging behind you, like a wooden pirate leg. Its almost as if you are competing on one foot. While standing on a sloping floor. If you fix that low hip, you will Automatically improve your performance on Every Event. Think about what could hurt or help. Then decide what training will be most worthwhile.
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What event do you mean?
Thanks for the awesome tips! I will surely get back with more questions but I guess the box squat will be a staple in my schedule soon.
Enzinger Cup, Sept/Oct '17.
Its most evident on the overhead medley, especially with Keg and on your last full rep with log. You’re almost standing on one leg. Also, on Farmers Walk. Your strong leg actually crosses over to protect your weak side. If you check out the still photo of the arm over arm pull at the end, you can see how out of alignment your feet, and ultimately your hips are.
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Damn that is some eye you have got! Thanks man
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05.03.
Shoulder feeling good. Back is getting better as well. Squats have not made it worse. I still took yesterday off to be cautious.
1 Log lift
55 kg x 3
65 kg x 2
75 kg x 1
85 kg x 1 - hard clean, easy press
90 kg x 1 - PR! Clean was ugly, press decent
65 kg x 3 - First two viper
65 kg x 3 - First Viper
2 Seated Swiss bar Press
1 x 8 @ 50 kg
2 x 6 @ 60 kg
1 x 8 @ 60 kg
3 lat pull down
60 kg x 10
70 kg x 10
80 kg x 8
90 kg x 6
4 chest supported T-bar row
60 kg x 8
60 kg x 6
2 x 10 @ 40 kg
6 Push ups
25 - I’ll call this a PR because it has been a long time since I could do that many.
Notes:
- the log lift was to cross it off my list. It was not a question of being able to do it but just a matter of doing it. At least in my head.
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06.03.
1 Sumo deadlift
Last warm up was 140 kg without support
2 x 1 @ 160 kg
1 x 3 @ 160 kg (touch & go)
2 pendlay row
10 @ 60 kg
8 @ 80 kg
2 x 5 @ 100 kg
8 @ 100 kg (regular bend over row)
3 beltless front squat
3 x 5 @ 60 kg
4 seated hip abduction
2 x 20
5 row machine
86 kg x 12
100 kg x 10
59 kg x 18
6 side planke
2 x 1 min per side
Notes:
- sneaked in a triple t&g at the last set. T&g reps are very easy sumo because breaking the floor is by far the most difficult thing.
- call me crazy but I think I put in some noticeable muscle in my legs. The briefs were harder to get in the other day and on recent videos my legs look more muscular. Maybe I should step on the scale - in case I am just getting fat without noticing
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Last set from today’s deadlifts:
Log lift PR from yesterday:
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Plan going forward:
-
Finish up this week with some heavy work on bench, ssb box squats and farmer’s walks. Next week deload (and I mean it). After that week a heavy deadlift and whatever for the rest. Probably a heavy strict press aswell.
-
Start strongman.org’s programm. I have posted it somewhere here. It is a full body programm. Will do it for either 3 or 6 weeks, depending on how I like it.
-
after that it is most likely (changes may be made) look like this:
squat: safety bar box squats, “12 weeks to ridiculous wheels” - Matt/ Janae Kroc (seriously if this was made by her when she still identified as Matt would it be correct to adress her as Matt as the author or should you say Janae since that is who she identifies as now? I have no clue. Really like Kroc and her training stuff anyway.)
deadlift: 5/3/1 it is again.It keeps me reasonable and at the planned pace I can reach my goal this year so I’ll give it a go again. Also front squats on this day as an acessory.
strict press: 5/3/1 with lots of additional volume.
log lift: For now I plan on 2 overhead days. Log will likely be trained as EMOM triples/ doubles/ sinlges to increase efficiency. I want to improve my log and I think this will work better than just pushing for weight.I still have technique flaws.
Bench: On log day as 5 x 5. I like my bench progress but I want to try how 2 times overhead a week is treating me. Since benching is no competition lift, it will take a back seat here.
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08.03.
Operating on very very low sleep today
1 Bench press
Up to
80 kg x 3
100 kg x 1
110 kg x 1
115 kg x 1 - was grindy but went. 5 kg under all time best. I am satisfied with this.
100 kg x 4 - No handout or spot, played this safe
2 slingshot bench press
120 kg x 1 - this bench is the stupidest thing ever. Getting this out and above me was harder than the press.
3 seated cable row
80 kg x 10
2 x 8 @ 100 kg
2 x 8 @ 80 kg
4 flat db bench
42,5 kg x 5 - bunch of people in the way of the lighter dbs I wanted, so I upped or one ;D
35 kg x 10
30 kg x 10
5 Reverse flys
1 x 10
Notes:
- Body is run down. Looking forward to next week’s deload.
- good session overall. Happy with my bench progress. If only my deadlift would go up whenever I give it a little attention
- lost focus for good after bench. Basically in zombie mode. Good result of you keep that in mind
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Have you taken a look at Kroc’s ‘Simple Deadlift Program’?
I think I’m going to give it a run in place of 5/3/1 deadlift programming once the summer is over. Looks like a really great “drop-in” option.
Currently in the last week of it, Mate 
Haha right on. Recommended?
I can answer more accurately in 2 weeks when I am all done but so far I generally would recommend it. Although I think you need to put some effort in your assistance stuff. Volume is pretty low (between 3 and 25 reps at working weight) and weights aren’t too bad either - my max wasn’t a grinder or rather conservative to be precise. So I think if you don’t have a huge deadlift (like in my case) it may not be enough. It probably changes If you are a 600+ puller.
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Right on, thanks for the rough assessment!
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Your welcome. In 15 weeks or so I can tell you how I liked his squat program.
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@mr.v3lv3t I just finished the first cycle of that Kroc thing.
I did a 150 x 1 a month ago or so.
Fiddled the program so i end up doing 3 singles at 150.
Startet at 5x5 112 kg and today 5x1 127 kg. As Koestrizer says, it’s not much volume. So last week and this week i did a backoff with 100 kg x 10 just for volume.
Looking forward to Koestrizers feedback 
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I think that is a good way of doing it.
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