180x8 205x5 230x1(wanted 3), 225x1,1
Pulls ups bwx9 15x8, 20x5,25x3, 40x1x3
BBall
Night Workout.
10x10 Close grip bench 115
10x8 Barbell Curl 85
Delt Flyes front/side 5x10 each @ 30s
Wed
Pulls up 6x3@Bw 50, 5x5@25, 10x5@10, 1x7at bw
Thursday
Box Jumps(Standing) worked up to 43(should of done more)
Box Jumps(Running) Worked up to 51(felt 53 but got nervous)-Guy said i had 4-6inches but i seriously doubt it.
Box Squat 320x8, 370x5, 415x3
Front SQuat 225x1
Rear Foot Elevated Split Squats 3x10 @ 20lb dbs
Friday
DB Bench/Row 100lb dbs x7,6,5
Push Press 135x 20sec hold, 135x8
3x8 Chin ups
Monday
Deadlift 315x5, 355x3, 395x1, 405x1 PR!
Step Ups 3x5each leg @40lb dbs
Squat 135 5x2
Tuesday
Push Press work up to 165x2
Bench 180x8, 205x5, 230x1(wanted 3)
Chin Ups Bwx8, bw 25x5, bw 50
Shrgs 80x15, 85sx15, 80sx15
Random set of raises
Pull Up bw 25x3
Dips 3x4@ bw 25
Wed- Switching back to a body builder split
Chin Ups 5x3@bw 50, 5x5@bw 25, bwx10,10,8,8,8,8,8 BW all done throughout the workout.
1arm db row 3x8 @80 Felt like my form was perfect for a change.
Bent Over Row 95x15, 115x15, 95X15
Pull Ups 5x5@ bw 25
Curls(Reg, Inside, Hammer) @ 30lb 3x8 each
Thursday
Box Squat 500x1(PR)
Push Press 165x2
Delt Flyes 3x10@30lb
Cardio
Friday
Front Squat 275(Felt strong)
Bench 180x8, 205x5, 230x3
Incline Db 70x10,10,10
Decline DB 80x8,8,8
Dipsx8x7x7
Saturday
Pulls ups Bw+75x1(PR), 5x5@bw+25, 5x3@50
Box Squat 455x0 =(
Sunday
1000 Jump ROpes Fasted
Squat work up to 405(depth was questionable)
DB Bench 100lb dbs x 8,7,6
Incline Db 70sx 12,12,12
Decline DB 90sx8,8,8
Dips Bwx10, Bw 25x5, Bw 50x3(PR)
Reverse Bench 135x5,5,5
Complex at night
I’m curious as to why your box squat is 500, but you estimate your regular squat at 365. Is your box high above parallel?
About an inch above parallel, thought most box squats were alot higher then normal squats? Either way thanks for stopping by =)
Edit: Next Time i box squat i can try to get a video if you would like. Just my thoughts, ive always been very quad dominate so i assumed maybe that factors in if the box is above parallel?
Monday
Worked up to 255 Front Squat
Chin Ups 3x8@25 bw, 1x6@25 bw
Bent Over Rows 95x15,115x15,135x15(started getting sloppy), 115x15, 95x15
Just felt shitty today maybe because of low cals.
It depends what your goals are. I’m looking at it from a powerlifting perspective. I only do box squats for speed work but I always use a box that is slightly below parallel. There are circumstances where you may want a really high or really low box, such as working a sticking point, but in general, box squats should be trained to the same height as your free squat - parallel or slightly below. More than anything you have to find what works for you. You might be getting stronger at box squats but it may have little to no carry over to your free squat.
Yea thats what im worried about, but just my reasoning behind it is more of a basketball/box jump perspective. When rebounding you cant always bend fully(almost never) so this is about the point that i usually do bend so it was just my reasoning. May be logical may not, just something to switch it up also.
PS: Im jealous of that squirrel.
Tuesday
Military DB 70sx8,8,8
Squat worked up to 365
Shrugs 85x15,90x15,85x15
Flyes
Wed
Bench 185x8, 210x5, 230x2
Hang Clean work up to 175
Incline DB 70sx12,12,12
Front Squat 225x1
Decline Db 90sx9,9,9
Dips Bw 25x5,5,5
For being sick, a good workout there.
Thursday
135x15, 155x15, 175x12, 185x8, 205x5
Squat Worked up to 405
Chin Ups 25x5, 45x3, 70x1, 90x0, 25x8, 45x4, 55x2 25x5x5,
T Bar Row 45x15, 90x15, 115x15, 90x15, 45x15
Chin Ups 5x5
Pull Ups 5x5
Friday
Hang Clean Worked up to 185x1, 195x0,0
Front Squat 275x1(easy), 315x0(high on the squat)
Push Press 145x8,5,5
Shrugs 90x15,15,15
Flyes
Sunday
Front Squat 275x1
DB Bench 100s x8,7,6,6
50 push ups
5x3 chin ups @45lb
Monday
Back Squat worked up to 425
Ass to ground squat worked up to 315(think i’ll go back to this)
Barbell row 135x15, 185x8, 205x5
T-Bar Row 45x15,90x15, 115x15, 125x15, 135x15.
Chin ups 10x3@45(last sets were ugly)
Pull Ups 3x10
Curls