I did the clusters as part of the Eric Cressey program they are hard but I like them allot.
he specs things like front squats or incline or flat full ROM bench like this or weighted pull ups
I did them for a month and had some immediate results.
5(4x2) or 6(4x1)
his method was 4 mini sets of 2 reps with 10 secs rest, six sets total
they where hard front squats got very painful- re-racking
benching - getting set up to arch etc got difficult and I felt beat up in the wrists quiet a bit.
but the results where good, went up in weight, and reps reps and got much better at setting up, and walking out.
much more confident and more proficient walking out
7/22
squat to 14’’ box(not a box squat)
135x8,225x5,315x3,405x1,455x1,495x1,(wraps+belt)545x1,600x1
front squat 225 5x5
plyo jumps 3 sets
Never tried 600 before. Felt good. I video taped it. I’ll get it on here soon. After watching the video I think I was a little lower then last time but maybe not quite parallel. I used a 13’’ box for the front squats. I will get low even if it kills me.
[quote]ecogenx wrote:
7/22
squat to 14’’ box(not a box squat)
135x8,225x5,315x3,405x1,455x1,495x1,(wraps+belt)545x1,600x1
front squat 225 5x5
plyo jumps 3 sets
Never tried 600 before. Felt good. I video taped it. I’ll get it on here soon. After watching the video I think I was a little lower then last time but maybe not quite parallel. I used a 13’’ box for the front squats. I will get low even if it kills me.[/quote]
Superstrong no matter how you look at it, eco! A raw 600# squat just boggles my mind!
FNA, that is some good squat work Eco. Did you think “If you aren’t scared, it ain’t heavy enough” as you unracked it? Shit, I have got some work to do to stay ahead. My best raw to depth is 640. But not to a box, I am seriously too chicken shit to go more than 80 percent of max off a box. But I am ordering a squat suit in the next couple of days, maybe that will change.
Well, the video is on there. Just watched it again and its not pretty. Depth looks better on my video camara. Pete, I only used the box to judge depth not for a box squat. I was a little scared.
Thanks Willy. Video really brings out the weak points you didn’t know you had. When I’m squating I feel like I’m parallel or lower. Video shows otherwise. I’ll be stretching and dropping the height of the box to 13’’ and keep trying to get lower. In my one full powerlifting meet I made depth all three trys. Either I was able to get lower that day or the judge was kind to me.
