Have you done much box squatting? If so, have you found it useful?
[quote]Phillip Wylie wrote:
I was using incline DB bench press to improve my bench and work the front (anterior) delts. I decided to work my shoulders more directly. I know of people that have had good results from each or both combined. I plan to start doing both incline bench presses and OHP. I do incline bench presses at a steep incline so it hits the anterior delts more.
I would say your shoulders are probably not your weakness. When you miss a bench press how far off your chest do you miss? I have noticed a lot of guys are weak off their chest and a great way to improve your strength off your chest is pausing the bar on your chest. Also make sure you are doing enough back work. Rows, pull-ups, chin-ups, and pull downs work well. I prefer chins and pull-ups to pull downs. [/quote]
lol how right you are … if I fail, it’s off the chest. I also recently widened my grip to ideally place more emphasis on my chest. I know soreness is not an indicator, but my shoulders always seemed to take the brunt of the work. Still keeping elbows tucked.
Sound about right?
[quote]TheDudeAbides wrote:
lol how right you are … if I fail, it’s off the chest. I also recently widened my grip to ideally place more emphasis on my chest. I know soreness is not an indicator, but my shoulders always seemed to take the brunt of the work. Still keeping elbows tucked.
Sound about right?
[/quote]
Widening your grip will cut down on your range of motion and can be a good thing. I grip the bar with my index finger on the ring. Back in the 80’s I slowly moved my grip out. You don’t necessarily have to have a really wide bench grip to be a good bencher. A lot of lifters don’t always use a wide grip. It’s good that you are keeping your elbows tucked. Pause presses will help you a lot. Even though it is not a weakness for me, I still pause every rep on regular bench presses. Incline benches or other variations, I will touch and go. You can also do what is called a soft touch bench press (aka t-shirt bench press), this bench press is performed by barely touching your chest and pressing the weight up. One of the reasons they also call it a t-shirt bench press, is that you wear a shirt that is not tight, and touch the bar to the shirt. You don’t let the weight rest on you or sink into your chest. Dumbbell bench presses are good for weakness off the chest.
All good stuff, thanks Phil!
[quote]TheDudeAbides wrote:
All good stuff, thanks Phil![/quote]
You’re welcome, TDA!
5/24/11 - Bench Press
Bench Press (paused)
45-5
135-5
185-5
225-?5
285-10 @ RPE 9
300-7 @ RPE 10
Bench Press (60 seconds rest)
260x3x4 @ RPE 10
260x3x3 @ RPE
Dead Bench (60 seconds rest)
265x6x1 @ RPE 8
Parallel Bar Dips - 40x5x5
DB Fly - 45x3x15
Scapular Retractions w/TRX Straps - BWx3x12
Lat Pull Downs - 190x3x12
DB Front Raise - 60x3x5
Planks - 60 seconds x2
Side Planks - 60 seconds per side
Today I started my training cycle for USAPL Raw Nationals.
5/24/2011 - Squat
Foam Rolling/Stretching/Mobility
Squat
45x5
135x5
225x3
315x3
365x3
425x3 @ RPE 7 ← add belt
455x3 @ RPE 9
Squat (60 seconds rest)
360x6x3 @ RPE 9
Olympic Pause Squats
345x2x4 @ RPE 9
DB Single Leg Deadlift - 50x2x6
GHR - 4x8
Band Resisted Clam Shells - 3x12
Single Leg Glute Bridge - 3x12
DB Side Bends - 100x2x8
Plate Twist - 25x2x10
[quote]AquaCruzer wrote:
Have you done much box squatting? If so, have you found it useful?[/quote]
I am sorry, I totally missed your question.
I used to box squat a lot when I competed in equipped powerlifting and was following the Westside method. I think the best way to use them is to use them as a supplemental/accessory exercise. I have seen lifters get too used to squatting on a box and had a lot of problems when they didn’t have a box to squat on and that’s a problem if you compete. When I quit box squatting, I improved my flexibility and hip mobility in a short period of time. If you use them alternate them with regular squats or use them as an supplemental/accessory exercise. If you box squat and compete, make sure to use a box that is the proper depth for the federation you compete in. They are good to build hip strength and a good exercise for the deadlift. If you deadlift conventional, use a close stance that resembles your deadlift stance.
I am 6 weeks out from USAPL Raw Nationals. I haven’t updated my log in a while, or copied and pasted my log in a while.
[quote]Phillip Wylie wrote:
[quote]AquaCruzer wrote:
Have you done much box squatting? If so, have you found it useful?[/quote]
I am sorry, I totally missed your question.
I used to box squat a lot when I competed in equipped powerlifting and was following the Westside method. I think the best way to use them is to use them as a supplemental/accessory exercise. I have seen lifters get too used to squatting on a box and had a lot of problems when they didn’t have a box to squat on and that’s a problem if you compete. When I quit box squatting, I improved my flexibility and hip mobility in a short period of time. If you use them alternate them with regular squats or use them as an supplemental/accessory exercise. If you box squat and compete, make sure to use a box that is the proper depth for the federation you compete in. They are good to build hip strength and a good exercise for the deadlift. If you deadlift conventional, use a close stance that resembles your deadlift stance.
[/quote]
Thanks for the response and no worries about missing it 
I feel stupid for not being able to find you site/blog, but could you throw up a link so I can folow?
I am almost finished with my 8th week of training for the 2011 USAPL Raw Nationals. I have 4 weeks left to train.
Do you have any specific numbers you’d like to hit come meet time?
FOUR WEEKS!!! You are going to rock Phil!!!
[quote]AquaCruzer wrote:
Do you have any specific numbers you’d like to hit come meet time?[/quote]
I want to beat my best USAPL lifts of; squat 573, bench press 407, and deadlift 672
[quote]BlackWidowGirl wrote:
FOUR WEEKS!!! You are going to rock Phil!!! :-)[/quote]
Thanks and you will too, BWG!
My training is complete and I am 6 days out from USAPL Raw Nationals. I will do some stretching, foam rolling, glute activation and prehab work through out the week.
Good luck, Phil.
[quote]novaeer wrote:
Good luck, Phil.[/quote]
Thanks, bro! I will post my results and video when I get back home.
Just skimmed through this log. Not sure how I missed it until now. You’re a tank man, and your programming looks like a lot of fun. You’re gonna kill it at your comp.
Good luck man, those are awesome numbers. I’ll be following this log for sure.