i'm using the bench belt to work on my form, i have a problem with my core collapsing in the hole. I usually would do this squat cycle with no belt - but the bench belt reminds me that i should be pushing out against it the whole rep. I don't think I get anything out of the belt at all, but i think in the end it will make my squat technique better.
box squats with bench belt
135 x 8
225 x 5
315 x 3
405 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- all squats felt easy, im decent at <5 reps it seems. Could have likely done 20+ sets if i had too.
I have a hate relationship with box squats at the moment..... Although mine are only about 1/3 of what you're currently doing.... then again, you eat 700% more than I do....
haha.. I love box squats, the are my favorite lift for sure. With a free squat I never know if I am going low enough and they are just not much fun. I would happily box squat every workout
squats
box squats with bench belt
135 x 5
225 x 5
355 x 9
x9
x9
x9
notes
- everything felt fine, pretty short session.
- no accessory work because accessory work sucks Actually, i don't feel i get really anything out of squat accessory work. It seems i'm better spent using my energy to squat more.
i'm debating between doing free squats or box squats for the 5/3/1. Since i'm not PLing and just using them to get stronger on lifts like deadlifts, i'm thinking box might actually be more beneficial. I dunno.
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I would go free squats I think I dunno though in my second week I have seen sick gains already in bench and squat....................Deadl ift thursday
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i'm debating between doing free squats or box squats for the 5/3/1. Since i'm not PLing and just using them to get stronger on lifts like deadlifts, i'm thinking box might actually be more beneficial. I dunno.
I'm not to sure, for you I would probally just use a free squat. You cant really go wrong either way. One thing nice about box squats is that you never have to worry about depth. For me, I will start to cut things higher as the reps go on if I don't at least have a box to touch and go.
For me box squats just work so much better for bringing up my free squat (at least a geared free squat). I am doing a bunch of box work here raw and I think its going to carryover well too. It has in the past.
yeah.. it is smolov im just going to stretch it out to around 4 weeks instead of 3. Once its done i may just keep going with it, 1 smolov workout is never that hard, its the fact that you are not fully recovered which makes it a bitch (and extra rest will help that).
In the end I may do 7-8 weeks of the meso phase, then consider the intense phase.
Aha, Smolov. What are you doing for your other lifts while doing Smolov? I heard that it pretty much wipes you out after every workout, making it hard to progress on the bench, and even harder to progress on the deadlift.
I'm just doing it all by feel, i think i have been slacking a bit on my bench workouts though. With all the raw squatting i think my deadlift will at least remain the same, if not go up. My plan for the bench is just to get a ton of volume in. My wrist is still messed up and it hurts to bench so i am using lighter weights.
box squats with bench belt
135 x 5
225 x 3
315 x 1
375 x 7
x7
x7
x7
x7
notes
- easy day, but the accumulation of fatigue is starting to add up.
- squats feel real solid, form is feeling good, on the last few reps on each set I am using to much low back but it is improving.
bench flat bench
135 x 5
185 x 3
240 x 5
x5
x5
x5
x5
overhead press
2 sets
notes
- just quick workout today, wrist still hurts to bench but its not to bad with light weights.
- all benches moved quickly, as they should its like a BW press lol.
My right wrist has been sore for about a week and a half, but it's okay when i wrap it up tight, so I just wrap it up for all my sets now And I'll start stretching the forearm.
Im not sure 100% whats wrong with it, i brok it a few years ago and hurt it again doing a JM press a few months ago I benched 460 or whatever it was last contest with the bad wrist but it hurt like hell.
today, did some more squats. box squats with bench belt
135 x 5
225 x 5
315 x 2
425 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- first 5 sets I did with very little rest, then kind of ran out of gas. Whole session took ~40mins which for me is amazing, usually this would take me 2+ hours LOL. I like my rest and hate lifting still tired from the previous set haha.
- planning on a december 4th meet, bench training is going to have to get in line which it will very shortly here. Injuries are feeling better and ill have a training partner in 2 weeks here to help with shirt work etc. I need to bench at least 550 next meet which currently is my best 3 board.
- I think I will squat something big for me next meet. here is my basic plan for the squat.
week of 23rd - high volume, high frequency box squats
30th - high volume, high frequency box squats
sept 6th - high volume, high frequency box squats
13th - high volume, high frequency box squats
20th - high volume, high frequency box squats
27th - high volume, high frequency box squats
oct 4th - high frequency, mid volume, mid intensity low box squats against average bands + 1-2 special movements (zerchers, good mornings etc)
11, 25 - same as oct 4
nov 1st - day1: speed squats high volume, day2: straight weight 5rm
8 - day1: speed squats high volume, day2: straight weight 5rm
15 - day1: speed squats high volume, day2: straight weight 3rm + 2-4 reverse band overload sets
22 - day1: speed squats high volume, day2: straight weight near 1rm + 2-4 reverse band overload sets
then deload til meet
gear:
aug 23rd - sept 27th - belt bench only
oct 4th - 25th - regular belt only
nov 1st - briefs + belt
nov 8-22 - briefs + suit + belt (straps down)
This is going to be a really hard, but fun training cycle. Ive done similar cycles before and they work for me. More or less the concept is that early on in the cycle I am working on building a great base of strength with primarily raw work and lots of volume and frequency. In the middle of the cycle I get a slight overload with the bands to transition into the final period of higher intensity, the box is lowered to compensate for the increased load as I won't really be prepared for it yet. This middle block will bring back alot of lost speed into my squat as well as get my confident squatting deeper. The final phase gets me used to my gear while taking a break from the volume and frequency, the intensity is going to be high so it will balance out. More or less I did this final block preparing for last meet and thought it worked very well.
Frank the Tank lives....that's a lot of work...good on you. keep an eye on the wrist, you're only as strong as your weakest link....then again pain is temporary.
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box squat with bench belt
135 x 5
225 x 3
315 x 2
365 x 9
x9
x9
x9
notes
- left hamstring is feeling a little tight and was making some huge cracking noises on the eccentric, doesn't hurt of effect performance so I think with some stretching it will feel fine.
- squat form improving as well, only good morning'd a couple of reps but mostly managed to stay upright and finish the squat without using much if any lower back.
box squat with bench belt
135 x 5
225 x 3
315 x 2
365 x 9
x9
x9
x9
notes
- left hamstring is feeling a little tight and was making some huge cracking noises on the eccentric, doesn't hurt of effect performance so I think with some stretching it will feel fine.
- squat form improving as well, only good morning'd a couple of reps but mostly managed to stay upright and finish the squat without using much if any lower back.
foam roll that shit. It's probably just scar tissue.
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Yeah i think thats what it is, dont have a foam roller but ill work it out somehow. Its the same side that ive had some glute/hamstring issues in the past which where from a really really tight priformas(sp?).
I wonder what is causing stuff like this in the first place. I wonder if it could be my lack of warmups too. What I write down in this log is what I do.. I walk into my gym and within 5 seconds I am squatting 1 plate as I leave a plate on there and have it set-up.
dude, you gotta start taking some prehab seriously. Start getting a warmup in somehow, and start foam rolling. Just go buy a PVC pipe and roll on that if you don't want to spend the cash for the roller.
If you have a tight piriformas, start using a tennis ball to get in there and stretching that shit. Things feel so much better when you're warmed up and mobile. Plus, you're still young, but we have to do stuff like this if we want to stay in the sport for a long time. Chad, who's 40 and still in the sport, does mobility stuff, gets ART and massages, and is basically very active, and i think that's one big thing that keeps you healthy (not that i know anything about that. haha).
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bench
135 x 5
225 x 5
255 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3
notes
- all benches moved fast which should be expected.
- going to have get bench moving in right direction next few months here, think wrist will finally be able to take it.
- after seeing and hearing about this weekends pro-am, i have come to the conclusion that I am weak as shit, seriously.
I think its taking alot away from the feats of strength at the meet. It sucks that he cheated and the great lifts from that meet are not getting as much credit as they deserve.
Frankl at 198 totaled over 2600lbs.. That is the best multiply performance of all time imo, not to mention it looks like he could have a legitimate shot at 2700lbs in the next few years. I think if he hits it potential he could be on the scale of coan, I don't think he is yet, but in time I think its possible.
today - squats
box squats with bench belt
135 x 5
x5
x5
225 x 3
315 x 2
425 x 5
x5
x5
x5
x5
x5
x5
notes
- got a shermworks 'freespotter' and set it up for today. Its alright for squats, need to modify it a bit though because I like to grab the bar quite wide. I think it will be excellent for benching though. Once I do my little modification i will basically have a poor mans monolift. I dont mind walking out squats, but this is going to be way safer considering I am training by myself.
- squats felt alright, i took an extra days rest and it didn't do shit. I won't squat again until monday which considering the frequency of my squatting lately, will feel like a long time.
also - pretty happy with my squatting progress. The last time I did this cycle I finished off with 415 x 10 x 3 and squatted 530ish for a single.
This time I will finish off with 435 x 10 x 3, off a box which I am much weaker off of. I expect my 1rm box squat to be around 540lbs. That would mean my raw squat would be into the 600s.
add gear and I think 900 will happen soon.
yep, i just justified doing 435 x 10 x 3 to a 900lbs geared squat
I benched 460 or whatever it was last contest with the bad wrist but it hurt like hell.
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