Shut Up 'n Lift! (Log)

Training Over 35 Lifter
861

Squats (Cycle 2)

Squat:
265x5
300x5
340x6 (rep PR, kinda…)

Box Squat (off bench, just a little above || )
135x10
225x6
275x5

Dat’s it.

The last set of squats, I think I had a couple where I didn’t get depth. Felt good at the time. I think I could have squeezed out another rep on the last set, but no spot and I’d rather push it on the 3x3 week. Had to think about it though…

Box squats-- I’m building a box. Last rep of last set, my left knee felt weird, like it twisted or something, so I stopped and walked it off (plus foam roll). Feels fine now-- will watch it.

Ate ‘sympathy pizza’.

On another note, my Inzer wrist wraps came in ahead of my Inzer knee sleeves (my current neoprene things are shit). I ordered knee sleeves from House of Pain 3 weeks ago… still not in. Ordered wristwraps from Inzer, and they got here yesterday…

My wrists feel much better and I felt much tighter up top with the squats. Can’t wait to bench tomorry.

862

Looks good to me. Then again, you are a lot stronger than me in the lower body, so what do I know. :slight_smile:

Seems to be a lot of that going around this weekend. :slight_smile: I’m debating another round of sympathy pizza tomorrow or Monday. :slight_smile:

863

mmm, pizza…

you made those squats look like pie! mmm.pie…

864

Do you deload on the box? I haven’t done a ton of box squats and am just playing around with them. I don’t know if it’s a touch and go or if you deload. In fact, I’m not 100% certain what they aid.

I have a couple of cool wooden boxes that I’m itching to play around with. It may just be the crabs with still…

865

Yeah, I plop my fat ass right down on the pad.

The idea (as I understand it) is to help you learn to fire the hips and glutes in from a stop (ie no bounce or momentum) at that low point in the squat (wherever the box is). Should be at/below parallellel. I’ve seen ‘high box squats’. My sticking point seems to be right about where the bench is, maybe an inch or so zone either way.

Also, it helps you to ‘sit back’ in the squat. You have to keep tight up top.

It’s not a touch and go (well, I guess it can be if you want), but I don’t think you can just lounge on it, either— stop momentum and fire up (without rocking it forward).

It can help you with your deadlifts if you do them wide stance or squat with a regular stance. I just asked MM about this and he said do whichever one fits your goals.

This is only my 3rd time doing them, so still learning the ‘nuance’

Meat could probably do a dissertation on it :wink:

866

Nice looking box squats Steely, hope that knee was nothing.

867

[quote]SteelyD wrote:
Yeah, I plop my fat ass right down on the pad.

The idea (as I understand it) is to help you learn to fire the hips and glutes in from a stop (ie no bounce or momentum) at that low point in the squat (wherever the box is). Should be at/below parallellel. I’ve seen ‘high box squats’. My sticking point seems to be right about where the bench is, maybe an inch or so zone either way.

Also, it helps you to ‘sit back’ in the squat. You have to keep tight up top.

It’s not a touch and go (well, I guess it can be if you want), but I don’t think you can just lounge on it, either— stop momentum and fire up (without rocking it forward).

It can help you with your deadlifts if you do them wide stance or squat with a regular stance. I just asked MM about this and he said do whichever one fits your goals.

This is only my 3rd time doing them, so still learning the ‘nuance’

Meat could probably do a dissertation on it ;)[/quote]

Chime in my two cents on box squats: If you are wide stance, they are your mainstay for your squat work. If you are typical IPF/ass somewhat close to heals, they are great for an assistance, but you might do better with pause squats from pins.

Ultimately though, any version provides HUGE benefit to your deads. Esp, as noted above if you deload the weight when you sit back. Then you are in the ‘fire’ position for pulling.

868

Thanks PS and DZ! Knee feels fine today. I’m gunshy with ‘tweaky body parts’. If something doesn’t feel right, I try to walk it off for a few minutes. If I’m not satisfied, I’m done for the day, or with that movement. Can’t afford more injuries :wink:

869

[quote]PeteS wrote:
SteelyD wrote:
Yeah, I plop my fat ass right down on the pad.

The idea (as I understand it) is to help you learn to fire the hips and glutes in from a stop (ie no bounce or momentum) at that low point in the squat (wherever the box is). Should be at/below parallellel. I’ve seen ‘high box squats’. My sticking point seems to be right about where the bench is, maybe an inch or so zone either way.

Also, it helps you to ‘sit back’ in the squat. You have to keep tight up top.

It’s not a touch and go (well, I guess it can be if you want), but I don’t think you can just lounge on it, either— stop momentum and fire up (without rocking it forward).

It can help you with your deadlifts if you do them wide stance or squat with a regular stance. I just asked MM about this and he said do whichever one fits your goals.

This is only my 3rd time doing them, so still learning the ‘nuance’

Meat could probably do a dissertation on it :wink:

Chime in my two cents on box squats: If you are wide stance, they are your mainstay for your squat work. If you are typical IPF/ass somewhat close to heals, they are great for an assistance, but you might do better with pause squats from pins.

Ultimately though, any version provides HUGE benefit to your deads. Esp, as noted above if you deload the weight when you sit back. Then you are in the ‘fire’ position for pulling. [/quote]

Okay - that’s two big guys who have said it: paused squats off of pins. I’m definitely sold.

870

[quote]skidmark wrote:
PeteS wrote:
SteelyD wrote:
Yeah, I plop my fat ass right down on the pad.

The idea (as I understand it) is to help you learn to fire the hips and glutes in from a stop (ie no bounce or momentum) at that low point in the squat (wherever the box is). Should be at/below parallellel. I’ve seen ‘high box squats’. My sticking point seems to be right about where the bench is, maybe an inch or so zone either way.

Also, it helps you to ‘sit back’ in the squat. You have to keep tight up top.

It’s not a touch and go (well, I guess it can be if you want), but I don’t think you can just lounge on it, either— stop momentum and fire up (without rocking it forward).

It can help you with your deadlifts if you do them wide stance or squat with a regular stance. I just asked MM about this and he said do whichever one fits your goals.

This is only my 3rd time doing them, so still learning the ‘nuance’

Meat could probably do a dissertation on it :wink:

Chime in my two cents on box squats: If you are wide stance, they are your mainstay for your squat work. If you are typical IPF/ass somewhat close to heals, they are great for an assistance, but you might do better with pause squats from pins.

Ultimately though, any version provides HUGE benefit to your deads. Esp, as noted above if you deload the weight when you sit back. Then you are in the ‘fire’ position for pulling.

Okay - that’s two big guys who have said it: paused squats off of pins. I’m definitely sold.[/quote]

I’ve done them before and they’ve helped. I find just breaking the bar off the pins at the bottom; breaking the inertia is a killer. I’ve done them from both hip and waist height. I need to get back to them again. I just like trying new stuff.

871

5/24/2009

Cycle 2, Week 1, 5x3

Bench/Tri
(bar x 15, 135x5)
170x5
195x5
225x7 → - YouTube

Inc. DB Press:
55x10
70x5
90x6
100x6

BB Floor Press
(paused, step + riser)
135x10 (legs flat)
185x10 ( " " )
235x3 (knees up, arch on floor) → - YouTube

Triceps P/D (Flat bar, palms down):
100x20
130x15
160x10
180x6

re: Bench: Tried to arch with toes on floor. I felt unstable on the bench even though I was pretty tight. I think you can see me rock side-to-side on that video (might be another set). Thoughts?

re: Floor press-- I’ve seen people to both flat legged and knees up with arch on the floor. I prefer knees up. Is there a real reason to keep legs flat?

Sooooo-- we have this guy at ‘the Y’ I call “Retard Strength” or “Tardzan”. He has the-most-God-awful lifts and we can’t figure out how he’s not paralyzed yet. Sick arched back on ‘deadlifts’ (I use the term loosely), weird-assed jerky cleans and rows (can only describe them as spastic), and these beauties which I was fortunate enough to catch on video:

“R-Tard Smith Machine Jumping Dive-bomb Box Squats”

If you want a quick, efficient, effective way to smash your lumbar spine and crush the discs in your back, then this is just what the doctor ordered. He was a bit restrained today. Usually full of gorilla grunts, screams, and serious monkey walk syndrome (shoulders shrugged up, arms out, heavy mouth breathing through “O” lips while walking around)…

872

I set up with just the balls of my feet on the floor. With tippy-toes you can’t really apply any force and so it makes balancing the bar harder as well as getting any leg drive in to the lift.

Some guys are just so stable they can do it. I’m not one of them.

873

Thanks buddy. I like how you’re always thinking of us. Just today I emailed all my friends for the most efficient way to fuck my back.

The guy wasn’t happy with just a shit ton of weight and go full bore with a fuck ton. What a hero.

874

[quote]skidmark wrote:

Okay - that’s two big guys who have said it: paused squats off of pins. I’m definitely sold.[/quote]

+1
I listen to big, strong guys on all matters of getting ‘big’ and ‘strong’.

875

SteelyD- I love the log. This is, apparently, where all the cool kids hang out. And rightfully so.

Great work! …as always.

As for being on the toes…and keep in mind, I barely qualify as amateur on this forum…I can’t do it. I have zero stability with just my toes touching. Taking Meats advice, I keep trying to get my feet farther and farther back, but never so far that the balls of my feet are not touching BEFORE I start pushing back.

Again, great work with the weight, form and consistency…

876

[quote]skidmark wrote:
PeteS wrote:
SteelyD wrote:
Yeah, I plop my fat ass right down on the pad.

The idea (as I understand it) is to help you learn to fire the hips and glutes in from a stop (ie no bounce or momentum) at that low point in the squat (wherever the box is). Should be at/below parallellel. I’ve seen ‘high box squats’. My sticking point seems to be right about where the bench is, maybe an inch or so zone either way.

Also, it helps you to ‘sit back’ in the squat. You have to keep tight up top.

It’s not a touch and go (well, I guess it can be if you want), but I don’t think you can just lounge on it, either— stop momentum and fire up (without rocking it forward).

It can help you with your deadlifts if you do them wide stance or squat with a regular stance. I just asked MM about this and he said do whichever one fits your goals.

This is only my 3rd time doing them, so still learning the ‘nuance’

Meat could probably do a dissertation on it :wink:

Chime in my two cents on box squats: If you are wide stance, they are your mainstay for your squat work. If you are typical IPF/ass somewhat close to heals, they are great for an assistance, but you might do better with pause squats from pins.

Ultimately though, any version provides HUGE benefit to your deads. Esp, as noted above if you deload the weight when you sit back. Then you are in the ‘fire’ position for pulling.

Okay - that’s two big guys who have said it: paused squats off of pins. I’m definitely sold.[/quote]

Gotta be a little cognizant that box squats have regained the popularity due to Westside training. They typically squat out of a monolift. IPF/USAPL are walk outs. Changes your form/set up/capabilities quite a bit. I ran a cycle of DE work a while back where instead of box squats I did normal walk out squats, not from pins, and held the ‘it’ (read hips just below knees) position for 5 second. 10 x 2 just like traditional DE work @ 50 - 60 %. First week couldn’t walk due to DOMs.

877

Thanks, LS! The log is cathartic for me. It’s like a time-wasting hobby slapped on to my addictive hobby. I’m glad folks even click on it. You all are great company :wink: It’s like a 24/7/365 kegger.

I appreciate all the great advice and feedback I get from you guys (and ladies). If I didn’t have y’all to keep me straight, I might be doing Smith Machine Jumping Dive-Bomb Box Squats

On another note, I forgot to add I also did about 4hrs of yard work which included:

  • Downing 6 4" hardwood trees with a bow-saw
  • Trimming (bow saw) about 4’ sections of dead branches off a couple spruce trees (the bottom sections don’t leave as the trees get very tall and they look nasty)
  • Slashing (machete) tons (shit tons) of skin ripping bryer bushes
  • Slashing some invasive alder and other nasty fast growing trees
  • Removed 2 stumps with an 8lb Maul/sledge
  • Mowed lawn, raked leaves
  • Cleaned shed
  • Waged war with dandilions. Removed by hand (and tap-root tool), like 50,000 dandilions from the lawn, so what’s that, 50k bodyweight squats?

Exhausted.

878

[quote]PeteS wrote:
skidmark wrote:
PeteS wrote:
SteelyD wrote:
Yeah, I plop my fat ass right down on the pad.

The idea (as I understand it) is to help you learn to fire the hips and glutes in from a stop (ie no bounce or momentum) at that low point in the squat (wherever the box is). Should be at/below parallellel. I’ve seen ‘high box squats’. My sticking point seems to be right about where the bench is, maybe an inch or so zone either way.

Also, it helps you to ‘sit back’ in the squat. You have to keep tight up top.

It’s not a touch and go (well, I guess it can be if you want), but I don’t think you can just lounge on it, either— stop momentum and fire up (without rocking it forward).

It can help you with your deadlifts if you do them wide stance or squat with a regular stance. I just asked MM about this and he said do whichever one fits your goals.

This is only my 3rd time doing them, so still learning the ‘nuance’

Meat could probably do a dissertation on it :wink:

Chime in my two cents on box squats: If you are wide stance, they are your mainstay for your squat work. If you are typical IPF/ass somewhat close to heals, they are great for an assistance, but you might do better with pause squats from pins.

Ultimately though, any version provides HUGE benefit to your deads. Esp, as noted above if you deload the weight when you sit back. Then you are in the ‘fire’ position for pulling.

Okay - that’s two big guys who have said it: paused squats off of pins. I’m definitely sold.

Gotta be a little cognizant that box squats have regained the popularity due to Westside training. They typically squat out of a monolift. IPF/USAPL are walk outs. Changes your form/set up/capabilities quite a bit. I ran a cycle of DE work a while back where instead of box squats I did normal walk out squats, not from pins, and held the ‘it’ (read hips just below knees) position for 5 second. 10 x 2 just like traditional DE work @ 50 - 60 %. First week couldn’t walk due to DOMs.
[/quote]

My stance and torso positioning are much different for box squats than paused squats. It only makes sense that I would get more from paused. Seems better to train for the way I actually squat.

879

jumping dive bomb-box squats?
video?
j/k… :wink:

880

[quote]mom-in-MD wrote:
jumping dive bomb-box squats?
video?
j/k… ;)[/quote]

I think you missed my last log entry. I videoed some guy doing them in action.