Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
how to acquire calves?
Video of me squatting 135 to box:
depth of box:
Video w/o box. Notice the buttwink.
Extent I can squat with acceptable lumbar flexion:
Did hip and hammies stretches for 30 mins today, feels goddam great.
I found this article helpful
Even the squats to the box look like you are going a little deeper than you can with really good form, but keep at it. I think you are doing all the things you need to be to get to the right place eventually.
Leg sled calf raises.
It seems like we're at pretty much the same level in terms of flexibility.
I've read a lot of stuff on this issue and there's a couple of things I think you could improve on the box squat (advice Dave Tate @ Elitefts, Louie Simmons @ Westside, Mehdi @ Stronglifts):
- Use a wider stance, at least wider than shoulder width and up to what resembles a sumo stance. This opens up your hips more and makes it easier to shove the knees out.
- Sit back more and keep the chins vertical or even past vertical (backwards if you can). Don't let the knees get over your toes. It's going to be very tough to get out of the sitting position in the beginning, but this activates the glutes and hamstrings properly, which is what you need.
- Pause for a brief moment when seated.
- Stronglifts also encourages people with bad lumbar flexion to use a low bar position.
Read and view this:
Anybody else feel the seductive allure of 5/3/1 BBB challenge? Once I drop 2% and get my squat to 315, I plan to give it a go and go apeshit on food and see how much I can put on in 3 cycles.
When pausing keep your back/shoulders tight! Don't relax and let the weight compress your spine.
Also, when box squatting pretend you're doing it in an imaginary smith machine. The bar should only move vertically.
Since we're on the subject, is it weird that I'm box squatting the same as I'm squatting? Which should normally be higher for people? Figured box squats would be tougher because you don't get that bounce you get from squats, but idk.
I try not to do more weight on a box squat than I can free squat. Since I'm on westside I do dynamic effort box squats every week but only do max effort box squats once every couple months.
It's only on Sunday really. And 4 drop Eason
I did olympic lifting for years, nothing like what I'm doing now. When I did Oly my reps would never go over 3, so I was hardly getting any hypertrophy and I was competing at 149lbs at 5'7 so not a lot of room to put on muscle. Been training like a normal powerlifter / gym bro for about a year now.. and like 6-7 months of it was working around this shoulder injury. Right after olympic lifting I had 3-4 months of awesome powerlifting training, gained 35+lbs was over a bodeyweight overhead press, nearing a double bodyweight squat and deadlift. Then my shoulder got jacked and I also moved 3 states away. Not making excuses my right now but my shoulder is feeling good, i'm attacking the weight and my diet is dialed it so I'm remaking up some ground that I lost that past 6 months.
And Eason that picture was taken when I went from 147lbs to 180lbs in like 3 months. It was awesome. It's easy to look at that picture and go hey that kid is a bit chubby but that's bulking and I don't expect most malnutritioned styleforum goers to understand that.
4% it is
Thoughts on this video? I already do a fairly olympic style high bar squat and do mobility work so I can end up with form like Clarence. Seems like a lot of you guys are proponents of getting oly shoes and going at it that way. I'd say my flexibility is above average, but still have a bit of buttwink. Not trying to throw up Charly numbers, but just wanna look aesthetic and push respectable weight. Guess I'm just asking if you guys think it would be OK to do oly squats as long as i still have plenty of rear chain work on my DL/back days?
if you squatting oly style you gonna have a ton of but wink
the only thing im a proponent of is getting weightlifting shoes if you're a weightlifter
also in some cases i think this posterior chain emphasis has shifted into hyperbole - i mean wtf if you already pull heavy and do stuff like rdls andwhatnot you don't really have to be so worried that your pc is awfully weak.
maybe im biased as i pull off the floor everytime i lift so not having enough work in my program is not an issue.
so what im saying is squat however you want to squat
Bought new chucks yesterday gonna try DLing and squatting in them instead of barefoot...will see how it feels
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