Thanks, I assumed it meant box squats…but it meant no box jumps, hurdles etc etc if you can’t squat 2x bw?
I dont know enough about plyometrics to comment on that article. I dont believe he was reffering to box squats in that article, but I could be wrong. I dont believe Ive ever read anything like that from Dave Tate, Jim Wendler, Matt Wenning, or Louie Simmons outside of that article. Ive never heard them say it either, in all of the videos and seminars Ive watched…but hey, you learn something new everyday!
[quote]Chicksan wrote:
I dont know enough about plyometrics to comment on that article. I dont believe he was reffering to box squats in that article, but I could be wrong. I dont believe Ive ever read anything like that from Dave Tate, Jim Wendler, Matt Wenning, or Louie Simmons outside of that article. Ive never heard them say it either, in all of the videos and seminars Ive watched…but hey, you learn something new everyday![/quote]
Hell it could be a fake lol but it was a link on the westside twitter page.
[quote]chobbs wrote:
[quote]Chicksan wrote:
I dont know enough about plyometrics to comment on that article. I dont believe he was reffering to box squats in that article, but I could be wrong. I dont believe Ive ever read anything like that from Dave Tate, Jim Wendler, Matt Wenning, or Louie Simmons outside of that article. Ive never heard them say it either, in all of the videos and seminars Ive watched…but hey, you learn something new everyday![/quote]
Hell it could be a fake lol but it was a link on the westside twitter page.[/quote]
Lol, no its not a fake, Ive read the article before, I just never thought oof it that way. I think Ill send a message to STB and ask him. He seems to have this program down pretty well.
Sorry noob…whos stb
“When an athlete drops off a box to the floor then immediately rebounds,
the energy is kinetic energy. This kinetic energy is transferred into
the soft tissue and connective tissue of the body. Remember, one should
be able to squat 2 times bodyweight before attempting to use plyometrics.
A 300 pound man may not safely land from a high-altitude drop of the
same magnitude as a 150 pound man. Why? It’s dangerous.”
Speed work = plyometrics. He’s saying jumps should not be used unless you can squat 2x bodyweight, because the stress on the body of landing after the jump is too great. I don’t believe that, but that’s essentially what Louis Simmons said at the time of the article being written. But, depends on your goals. Maybe it’s too stressful on the body while using the maximally focused conjugate system. But if the stress is the concern, box jumps would fix that problem.
Hard to say, but I think Simmons is just discussing the stress a fall will have on the muscle tissue coupled with ME training.
Also:
[quote]chobbs wrote:
Sorry noob…whos stb[/quote]
Thread resurrection for a box squat and deadlift speed check.
I think my speed off the box is still lacking but the deadlift seems fine. Working off of 50% of 425 (215) and 510 (255).
SO I need some guidance as I’m at somewhat of a crossroads with my training. I basically just ran a variation of Brandon Lilly’s Cube Method (I found a log with similar numbers to mine and mimicked the numbers). My bench has failed greatly and I’m thinking about trying 5/3/1 (yeah I shouldn’t have tried to mimick a program for someone else). But after reading some things I don’t know if I can just drop conjugate training.
I don’t want to be one that mixes and matches programs with no results so I need some help deciding. I plan to map out my next 19 weeks (SPF comp April 6) and then decide. I’m thinking of utilizing back off sets on ME days and not always getting so amped up for PR’s that when I don’t set them I feel like a failure.
I just read a Dave Tate article where he stated they didn’t always get amped up for their ME sets. I’m thinking with back off sets start at like 2 sets of 3 @ 85% and move up from there to where I’m hitting a couple singles at 92.5 to 95%. Anybody used this with good success?
And instead of complicating things is there any recommendations to just run 5/3/1 (I doubt it in this thread but I figured I’d ask anyways). Any guidance is appreciated.
EDIT: Just saw in the last page about back down sets so I believe I’ll try it with those. Also probably going to Raw Squat on DE days (I DE Box squatted for a long time and really have never felt it helped my squat). And I may keep my exercise rotation down, rotating the main lifts in. I hated last time I programmed for myself that when I came back to my squat, it felt like I’ve never squatted before. Same for bench.
[quote]IronAbrams wrote:
Thread resurrection for a box squat and deadlift speed check.
I think my speed off the box is still lacking but the deadlift seems fine. Working off of 50% of 425 (215) and 510 (255).[/quote]
These are my suggestions, and I like to point out that im not a record holder, a strength coach or anything like that, so please take my comments with a grain of salt.
As far as your squat goes, I would recomend taking your stance out a bit wider. Im assumning thats your competition stance? I like to take my feet out wider than my comp stance, just to get my hips to work more. I would also have your sit back more. Your knees seem to travel a bit to far forward for my liking. My final thought would be the rocking off the box. You get a bit better through out the sets, but when I see you sit on the box, then the bar moves back, it shows me you are using the box to stand up, this is wrong. You need to sit back, relax for a split second, get tight and stand up. Rocking back and throwing yourself off the box isnt orrect.
I hope these points help you out. If they make sense to you and youd like some more help, just let me know and good luck.
Stance is about six inches wider than my comp stance, only a couple away from the edge of the rack now.
Rocking back I’ll have to be more cognizant of- I’ve been doing it for basically forever. Thanks for the advice.
Sweet fucking jesus, I need to get more active in here. I have a couple free hours in the morning tomorrow. I will run back through and answer as much as I can that hasn’t already had a clear cut (or correct) response.
[quote]StormTheBeach wrote:
Sweet fucking jesus, I need to get more active in here. I have a couple free hours in the morning tomorrow. I will run back through and answer as much as I can that hasn’t already had a clear cut (or correct) response. [/quote]
F*CK, I didnt realize my answers were going to be graded!
Ok, I lied. I have zero free time at any point in my life.
I played around with chains for pin-presses a bit this past week .damn , was my back toasted . and then a couple days later I did some supra-max unracks (last single+200lbs) for the squat and toasted it some more…haha . but anywho , I only used chains for pin pressing so far , but I’d like to add them in to a cycle .
any ideas on the best way to add them in the first go-around ?
this past cycle I ran was accumulation/intensification/transformation…with 1 week to go before testing squat and bench . I used bands only for DE work during the intensification block . I’m considering adding the chains in for ME work for a short 3 week cycle ( January ) . or might it be better to add them in for DE work first ? maybe DE and ME ?
any ideas ?
[quote]marlboroman wrote:
I played around with chains for pin-presses a bit this past week .damn , was my back toasted . and then a couple days later I did some supra-max unracks (last single+200lbs) for the squat and toasted it some more…haha . but anywho , I only used chains for pin pressing so far , but I’d like to add them in to a cycle .
any ideas on the best way to add them in the first go-around ?
this past cycle I ran was accumulation/intensification/transformation…with 1 week to go before testing squat and bench . I used bands only for DE work during the intensification block . I’m considering adding the chains in for ME work for a short 3 week cycle ( January ) . or might it be better to add them in for DE work first ? maybe DE and ME ?
any ideas ?[/quote]
Infinate possibilities when it comes to chains. You can add them to any lift and make it harder. My personal favorite ME Squat exercise is SSB with 180lbs of chain to a box. Bench ME is Floor Press with 90lbs of chain.
As far as DE days go; 50%, 55%, 60% with one or two sets of chain or 50% for all three weeks, just add a set of chains to the bar each week.
I hope this helps a bit and good luck.
[quote]Chicksan wrote:
Infinate possibilities when it comes to chains. You can add them to any lift and make it harder. My personal favorite ME Squat exercise is SSB with 180lbs of chain to a box. Bench ME is Floor Press with 90lbs of chain.
As far as DE days go; 50%, 55%, 60% with one or two sets of chain or 50% for all three weeks, just add a set of chains to the bar each week.
I hope this helps a bit and good luck.[/quote]
the "infinite possibilities " is why I asked . at least a half dozen came to mind . my ADD brain kicks into over-drive with this shit sometimes…haha .
so how about this…chains for DE…bands for ME for a 3 week cycle . this seems to be as good a place to start as any . I’ll use the ME lifts which I like the least .
I’ve only got 1 set right now . 5/8" diameter in five and a half foot length . should be plenty .
thanks Chick
I tested the squat this morning , and I finally hit 405 . not in a meet , but depth was called by a buddy who’s a NASA ref .
so since February 2012 , three full WS cycles have netted me 55 pounds in squat PR , 20 pounds on the deadlift , and 20 on bench (paused) . confidence is high that if I tested DL now that it would also have went up , but I’ll save that for next year , as there’s no good reason to test it right now .
at 5 years of lifting and 49 years old , I’ve just had my best training year .I’ve never come close to 55 pounds of squat PR in 11 months . yes ,I realize that my numbers are mundane at best ; I share this for the sole purpose of satisfying the question of whether WS can be used by an un-equipped , drug-free , lone-training old guy with crap numbers . oh yeah , and I box-squatted my ass off .
I know the answer
[quote]marlboroman wrote:
I tested the squat this morning , and I finally hit 405 . not in a meet , but depth was called by a buddy who’s a NASA ref .
so since February 2012 , three full WS cycles have netted me 55 pounds in squat PR , 20 pounds on the deadlift , and 20 on bench (paused) . confidence is high that if I tested DL now that it would also have went up , but I’ll save that for next year , as there’s no good reason to test it right now .
at 5 years of lifting and 49 years old , I’ve just had my best training year .I’ve never come close to 55 pounds of squat PR in 11 months . yes ,I realize that my numbers are mundane at best ; I share this for the sole purpose of satisfying the question of whether WS can be used by an un-equipped , drug-free , lone-training old guy with crap numbers . oh yeah , and I box-squatted my ass off .
I know the answer[/quote]
Mundane my ass. I’ve trained in a lot of commercial gyms and its a rarity to see someone taking 405 to depth, let alone someone your age. This is the type of stuff I love reading and I love throwing it in the face of people who say it doesn’t work, it’s for juiced guys, it’s for geared guys, box squats are useless, yada yada yada… 55lbs is a lot of weight to put on any lift so never sell yourself short old friend. I can’t wait to see what your numbers are like 6 months from now after a few more cycles. I bet they have gone up. Continue your great work!! Now I’m all fired up and it’s a non lifting day, fuck! Lol
For the ME work, do ya’ll work up to a technical max or a grind the crap out of with form breaking down some max?