Quick question for some of the more experienced guys…
When I box squat, I tend to miss lifts by getting “stuck on the box.” Meaning, if I can get my ass moving just a couple of inches in the air, I can usually push it out and finish the lift, it rarely stalls on the way up.
Is this weak hamstrings? I’ve been doing RDL’s and concentric good mornings to try to bring them up. Does anybody have any other suggestions?
[quote]jtrinsey wrote:
Quick question for some of the more experienced guys…
When I box squat, I tend to miss lifts by getting “stuck on the box.” Meaning, if I can get my ass moving just a couple of inches in the air, I can usually push it out and finish the lift, it rarely stalls on the way up.
Is this weak hamstrings? I’ve been doing RDL’s and concentric good mornings to try to bring them up. Does anybody have any other suggestions?[/quote]
If you really get stuck on the box there are two ways of looking at it:
Do you keep an arch while on the box?
Again… do good mornings, good mornings and more good mornings… Lots of variations and GO HEAVY.
Try them for 3 or 5 rep maxes on ME day and do lots of variations: close, wide, medium stances, arched back, round back,etc. These if done correctly will work your posterior chain like no other.
ME Lower
SSB GM
265x3
GHRS3x10
Reverse Hypers 2x10
Bear
[quote]Mr. Bear wrote:
ME Lower
SSB GM
265x3
GHRS3x10
Reverse Hypers 2x10
Bear[/quote]
Just out of curiousity, do you own that equipment, or do you have it at a gym?
Another question: what do you pull and squat in relation to that good morning?
[quote]jtrinsey wrote:
Quick question for some of the more experienced guys…
When I box squat, I tend to miss lifts by getting “stuck on the box.” Meaning, if I can get my ass moving just a couple of inches in the air, I can usually push it out and finish the lift, it rarely stalls on the way up.
Is this weak hamstrings? I’ve been doing RDL’s and concentric good mornings to try to bring them up. Does anybody have any other suggestions?[/quote]
from what i understand this would be a glute thing, as for how to fix it, i my suggestion would to just lighten up the weights a lil and practice firing you glutes when you come up, according to Tate you can also use this concentration trick when you get out of a seat, or the shitter(from the test fest)
[quote]jtrinsey wrote:
Quick question for some of the more experienced guys…
When I box squat, I tend to miss lifts by getting “stuck on the box.” Meaning, if I can get my ass moving just a couple of inches in the air, I can usually push it out and finish the lift, it rarely stalls on the way up.
Is this weak hamstrings? I’ve been doing RDL’s and concentric good mornings to try to bring them up. Does anybody have any other suggestions?[/quote]
Without seeing you actually box squat, it’s hard to tell what the problem is. But here are some suggestions- You may be going too wide on your stance. You may be sitting to far back. Try varying your stance as well as your foot position. Depending on how low your box is, your stance will have to be adjusted. The lower the box, the more narrow a stance you will have to take to keep a leverage advantage. Don’t be afraid to lean forward some. You can’t box squat effectively keeping an upright position. As long as you have a good tight arch, a slight lean forward will give you more leverage off the box. Also, if you don’t already do it, try pointing your feet straight ahead. That will bring more hip into the movement. Other than that, stick to the basics of box squatting- sit back, arch, spread the floor, and release the hips on the box.
good luck,
Meat
[quote]Julius_Caesar wrote:
Mr. Bear wrote:
ME Lower
SSB GM
265x3
GHRS3x10
Reverse Hypers 2x10
Bear
Just out of curiousity, do you own that equipment, or do you have it at a gym?
Another question: what do you pull and squat in relation to that good morning?
[/quote]
Sorry for my tone earlier, I thought you were indeed trying to break balls.
This equipment is all at a gym near my house called Bodybuilders, believe it or not.
I find that my best straight bar good morning triple is about 60% of my max squat. My max squat and pull don’t stray too far from one another, so I guess you could say the same for my deadlift.
Bear
ME Upper (20060610)
ME 1-Board Press (pinky on rings): 45x10, 95x10, 135x5x2, 185x5, 225x5–add board–265x3–90%–285x1+1with help, 285x1cheat, 270x2cheat
DB Press: 100x6
Skull Crushers: 85x10,10,8,8,5
BB Row: 135x15, 165x10x2, 135x12,11
BB Shrugs: 225x10x5
I’ve never really done a 1-board and a “close” grip before and this slammed my tris. I think technically, 265 is like .5# off of 90% of my1RM so I got a lot of work in that range today. The grip was a little rough on my shoulders and my ass came up a LITTLE on the last couple attempts.
DD
Sunday Strongman
Farmers Walks: 135x2trips 60ft, 185x2 trips 60ft
Farmers Walk Deads: 235x1x2
Tire: 5 flips
Yoke Walk
Conans Wheel: 200x1, 250x2
My. Body. Hurts.
DD
[quote]jtrinsey wrote:
Quick question for some of the more experienced guys…
When I box squat, I tend to miss lifts by getting “stuck on the box.” Meaning, if I can get my ass moving just a couple of inches in the air, I can usually push it out and finish the lift, it rarely stalls on the way up.
Is this weak hamstrings? I’ve been doing RDL’s and concentric good mornings to try to bring them up. Does anybody have any other suggestions?[/quote]
Dude, I’ve been having the same exact problem. I think the RDL has been helping my dead a lot and the goodmornings (yes, I do them 2 times a month) have been helping my squat in the upper range…but not off the box so much. I will definitly try some of the other guys suggestions. Let me know how they work for you.
DD
PS: Dimel Deadlifts are supposed to help the squat…check out the Elitefts exercise index. I think I will start to try these as well.
[quote]Mr. Bear wrote:
Julius_Caesar wrote:
Mr. Bear wrote:
ME Lower
SSB GM
265x3
GHRS3x10
Reverse Hypers 2x10
Bear
Just out of curiousity, do you own that equipment, or do you have it at a gym?
Another question: what do you pull and squat in relation to that good morning?
Sorry for my tone earlier, I thought you were indeed trying to break balls.
This equipment is all at a gym near my house called Bodybuilders, believe it or not.
I find that my best straight bar good morning triple is about 60% of my max squat. My max squat and pull don’t stray too far from one another, so I guess you could say the same for my deadlift.
Bear[/quote]
You’re lucky to love near a gym like that. I think that if you are doing arched back GM’s though that your max triple is a little weak in relation to your squat or dl. At least mine is anyway. Mine is like 75-80% of my 1RM.
What style do you pull anyway?
[quote]Devil0351Dog wrote:
ME Upper (20060610)
ME 1-Board Press (pinky on rings): 45x10, 95x10, 135x5x2, 185x5, 225x5–add board–265x3–90%–285x1+1with help, 285x1cheat, 270x2cheat
DB Press: 100x6
Skull Crushers: 85x10,10,8,8,5
BB Row: 135x15, 165x10x2, 135x12,11
BB Shrugs: 225x10x5
I’ve never really done a 1-board and a “close” grip before and this slammed my tris. I think technically, 265 is like .5# off of 90% of my1RM so I got a lot of work in that range today. The grip was a little rough on my shoulders and my ass came up a LITTLE on the last couple attempts.
DD[/quote]
Just out of curiousity, do you wear a bench shirt while doing your ME day?
Wear a bench shirt at all?
Thanks for all the tips guys.
I’m going to start implementing some of them into my training and see if I can’t get the ole squat up some more.
[quote]Julius_Caesar wrote:
Mr. Bear wrote:
Julius_Caesar wrote:
Mr. Bear wrote:
ME Lower
SSB GM
265x3
GHRS3x10
Reverse Hypers 2x10
Bear
Just out of curiousity, do you own that equipment, or do you have it at a gym?
Another question: what do you pull and squat in relation to that good morning?
Sorry for my tone earlier, I thought you were indeed trying to break balls.
This equipment is all at a gym near my house called Bodybuilders, believe it or not.
I find that my best straight bar good morning triple is about 60% of my max squat. My max squat and pull don’t stray too far from one another, so I guess you could say the same for my deadlift.
Bear
You’re lucky to love near a gym like that. I think that if you are doing arched back GM’s though that your max triple is a little weak in relation to your squat or dl. At least mine is anyway. Mine is like 75-80% of my 1RM.
What style do you pull anyway?
[/quote]
I pull modified sumo. I get low on the GMs, maybe that’s why.
Bear
[quote]Julius_Caesar wrote:
Devil0351Dog wrote:
ME Upper (20060610)
ME 1-Board Press (pinky on rings): 45x10, 95x10, 135x5x2, 185x5, 225x5–add board–265x3–90%–285x1+1with help, 285x1cheat, 270x2cheat
DB Press: 100x6
Skull Crushers: 85x10,10,8,8,5
BB Row: 135x15, 165x10x2, 135x12,11
BB Shrugs: 225x10x5
I’ve never really done a 1-board and a “close” grip before and this slammed my tris. I think technically, 265 is like .5# off of 90% of my1RM so I got a lot of work in that range today. The grip was a little rough on my shoulders and my ass came up a LITTLE on the last couple attempts.
DD
Just out of curiousity, do you wear a bench shirt while doing your ME day?
Wear a bench shirt at all?
[/quote]
No, I’ve never worn a bench shirt (although I’m not closed to the idea). I think I see where you are going with this…I only go above a 2-board if I’m focusing on hitting my tris hard. I like working my way down from a 2-board to no boards, although I have to admit I don’t always stick to my plan like I should. I’ll admit though, my bench sucks. I’ll take any advice you have to give.
DD
DE bench
185 8x3, 3 grips
Tate Press
40db 3x8
Pulldowns
3x10
Green Band face pulls
3x a lot
Bear
DE Lower
DE Low Box Squat: 185x2x10
Speed Pulls w/green bands: 255x1x10
Dimel Deadlifts: 135x15, 185x10,10
Leg Curls w/ green band: 4 sets x15
Ab Ropes: 90x8x5
Still slow off the box, but hopefully I can fix that soon. I had to mess around to get decent tension on the bands for the deads, and I think I have it down for next time…not too much not too little.
DD
[quote]
No, I’ve never worn a bench shirt (although I’m not closed to the idea). I think I see where you are going with this…I only go above a 2-board if I’m focusing on hitting my tris hard. I like working my way down from a 2-board to no boards, although I have to admit I don’t always stick to my plan like I should. I’ll admit though, my bench sucks. I’ll take any advice you have to give.
DD[/quote]
From my experience, all of the board pressing will make you weak at the bottom. If you are using a shirt, the shirt makes you strong at the bottom to compensate for this. However, if you don’t have a shirt, you will have problems.
Here are my own experiences:
When I did WSB, I did all of the board presses, floor presses and the like.
Before I started the program, my bench was around 285 raw. I know I can’t bench shit…
But anyway… All of the board presses and the like started moving up, so I thought I would take a shot at 300.
Well it was hard off of my chest, but it FLEW through where I did the board work.
315, after a spotter got me off of the bottom, again it FLEW through the places where I did all of the board work.
So what you get is strong as fuck where the boards are and weak at the bottom. Not good for a guy that doesn’t have a shirt.
Let me know if you have better luck with it. But personally, I would get a cheap shirt and play around with it. I think that his system is KICK ASS for the shirted lifter.
[quote]Julius_Caesar wrote:
No, I’ve never worn a bench shirt (although I’m not closed to the idea). I think I see where you are going with this…I only go above a 2-board if I’m focusing on hitting my tris hard. I like working my way down from a 2-board to no boards, although I have to admit I don’t always stick to my plan like I should. I’ll admit though, my bench sucks. I’ll take any advice you have to give.
DD
From my experience, all of the board pressing will make you weak at the bottom. If you are using a shirt, the shirt makes you strong at the bottom to compensate for this. However, if you don’t have a shirt, you will have problems.
Here are my own experiences:
When I did WSB, I did all of the board presses, floor presses and the like.
Before I started the program, my bench was around 285 raw. I know I can’t bench shit…
But anyway… All of the board presses and the like started moving up, so I thought I would take a shot at 300.
Well it was hard off of my chest, but it FLEW through where I did the board work.
315, after a spotter got me off of the bottom, again it FLEW through the places where I did all of the board work.
So what you get is strong as fuck where the boards are and weak at the bottom. Not good for a guy that doesn’t have a shirt.
Let me know if you have better luck with it. But personally, I would get a cheap shirt and play around with it. I think that his system is KICK ASS for the shirted lifter.
[/quote]
Yeah, I definitly see what you’re saying here. I have my first meet in July and I’ll probably do the first few raw to just work on technique and raw strength, but I’ll most likely eventually get gear.
Would you say a shirted bench has much carryover to a raw bench? Would benching with a shirt benefit my overall strength or is the benefit only that it helps press more weight off the bottom with it ON?
DD
Extra Workout
Pull Ups
Various grips, few sets of 3
Band GMs
Green Band, few sets of 20
Wrist roller
Leg raise
Bear