What I'm Capable of - Breaking Down Barriers

[Alcoholiday]

simon had good tips. i was slow at typing that shit and he beat me.

And i agree with what frank said. Just enter the meet anyway. You'll get to meet eachother, and as long as your lifts are an improvement on this contest, you're going well.

[Matthew]

I'm going to be doing a ton of squats in my training, so hopefully that will help. Free squats, box squats, front squats. Deadlifts. Maybe some leg presses. And goodmornings. That should about take care of any leg strength issues. Maybe not goodmornings, I haven't done them in a while and it obviously hasn't hurt me leaving them out. Anyway, lots of pressing was my point.

I'm also going to go through that bench training that Frank and I cooked up a little while back. That got my bench moving again I think, with a little extra time I think that will help a lot as well.

[Alcoholiday]

Originally Posted by Matthew

I'm going to be doing a ton of squats in my training, so hopefully that will help. Free squats, box squats, front squats. Deadlifts. Maybe some leg presses. And goodmornings. That should about take care of any leg strength issues. Maybe not goodmornings, I haven't done them in a while and it obviously hasn't hurt me leaving them out. Anyway, lots of pressing was my point.

I'm also going to go through that bench training that Frank and I cooked up a little while back. That got my bench moving again I think, with a little extra time I think that will help a lot as well.

i would DEFINITELY do front squats as an assistance movement often. I think they're awesome for developing overall leg strength. I would also nix the gms as you're doing deadlifting as well.

[Simon C]

imo box squats aren't that great for improving your raw squat, or your single ply squat. Leg presses, I never see a use for them. GM's could be useful though!

Just don't forget, the best thing to improve your squat, is to just squat!

I agree with alco too, enter the meet, it will be fun, and you'll get to meet Frank and compete with him.

As for gear i think your lucky, I'm a huge single ply gear whore, and Frank is a huge multi-ply gear whore. We've got ya covered

[Matthew]

I forgot to mention, the guy in charge of purchases for the free ($) weightroom at my gym (not the good room, they fucked that room up. They took half the equipment out and put in the obstacle course for the police foundations program, so all that's left is the olympic platforms and dumbbells, which is fucking perfect for me, except that now they don't sell memberships, so only students in certain programs are allowed in)
I forget where I was in the story. Oh right, the guy in charge of purchases for the free weight room said I can look into squat bars, and he'll order it. Right now there are two bars in the weightroom that I would dare to load with any weight. One is smooth in the middle, so it'll slide down your back with a low bar position. The other has a little knurling, but it's almost smooth, so it wants to slide as well.

Well, the strength club I started (twenty ish people signed up at orientation a few weeks ago, so maybe this year I'll actually have some training partners) gets money each semester, so I figure if I put some money in, and the school puts some money in, we can get a good bar.

All that to lead to this question. Anyone know of a good squat bar? The club gets $200, so it would be nice if the bar cost that or less. Not sure what kind of quality I can get for that.

[Simon C]

A good squat bar?

Get a good squat, bench AND deadlift bar!!!

As for the bar's, alco would know some good cheap ones I think. I train with 2 400-500$$ bars. Top of the line ofcourse would be an eleiko competition bar, but they are $1100...

[Alcoholiday]

Originally Posted by Matthew

I forgot to mention, the guy in charge of purchases for the free ($) weightroom at my gym (not the good room, they fucked that room up. They took half the equipment out and put in the obstacle course for the police foundations program, so all that's left is the olympic platforms and dumbbells, which is fucking perfect for me, except that now they don't sell memberships, so only students in certain programs are allowed in)
I forget where I was in the story. Oh right, the guy in charge of purchases for the free weight room said I can look into squat bars, and he'll order it. Right now there are two bars in the weightroom that I would dare to load with any weight. One is smooth in the middle, so it'll slide down your back with a low bar position. The other has a little knurling, but it's almost smooth, so it wants to slide as well.

Well, the strength club I started (twenty ish people signed up at orientation a few weeks ago, so maybe this year I'll actually have some training partners) gets money each semester, so I figure if I put some money in, and the school puts some money in, we can get a good bar.

All that to lead to this question. Anyone know of a good squat bar? The club gets $200, so it would be nice if the bar cost that or less. Not sure what kind of quality I can get for that.

i've heard good things about jesup bars, and they're cheap. Elite sells good shit, but they're expensive.


Simon, i agree with you. Front squats are awesome though. And, i hate to say it, but i've seen/heard lots of people using leg press to bring up their leg strength. But, i don't know if it would have a carryover to squats b/c i've never tried it. Coan used to do these though.

[Matthew]

I like box squats. My sticking point seems to be right near the bottom of the ROM, so I find box squats help me to focus on that. I do them just like I would do a free squat rep, or pretty close anyway.

Leg presses I figure are good for leg strength without involving the back.

I like goodmornings, but I don't think they're necessary in my current situation.

[Alcoholiday]

JGE :: Products

looks like they're out of stock on the power bar though

[Simon C]

I hate GM's haha, I can see myself doing front squats in the future, they could help. Don't see a need for them now, but not ruling them out.

As for Coan, lots of strong guys do stupid shit haha Coan would have gotten stronger by just looking at a barbell!!!

I still don't like box squats, I think you just need to be working on form, and dropping fast.

[Matthew]

Alco - I'd want the #1, not the #2 because I want center knurling. I think they're only out of #2 though I could be wrong.
Thanks man.

Simon, why don't you like box squats?

[Frank.S]

When i squated raw, i still box squatted primarily. IMO - box squats against heavy band tension are almost magical for squat gains. Yes, you got to know how to free squat as well. I free squat once per week, and box squat once per week.

Front squats, are ok accessory work, wouldn't focus on them to much.

box squats are simple though and make sense, you overload your glutes/hamstrings, who doesnt like that.

[Frank.S]

Originally Posted by Matthew

I like box squats. My sticking point seems to be right near the bottom of the ROM, so I find box squats help me to focus on that. I do them just like I would do a free squat rep, or pretty close anyway.

Leg presses I figure are good for leg strength without involving the back.

I like goodmornings, but I don't think they're necessary in my current situation.

If your doing box squats with your free squat form (which many people do) you may as well not use them. you got to sit back until your knees are past your ankles while maintaining a near vertical torso position. then release your hips on the box for a second the break of the box with your hips.

leg presses are very hard on the low-back, be careful. I dont think they will help your squat much. 1 legged presses with your knee almost touching your head at the bottom is a decent glute builder.

good mornings just depends on how you squat. I squat with my torso pretty straight up so they are less of an issue.

[Simon C]

I think we talked about this in Frank's log, but I can't remember lol... I've also talked to my coach about this, but I can't remeber much of that either lol... So I'll just write what I've got at the top of my head now:

Pretty much, box squats done the proper westside way with the sitting back and all, puts heaps of stress on your lower back when on the box, and teaches you to rely on the momentum that the box gives you. They are bad for learning how to drop fast, and get a good bounce/rebound out of the bottom, which is what you should be doing in single ply anyway. In multi-ply I can kinda understand how they would be useful, but generally I think they teach bad habits.

And if you aren't doing them this way, I still think they are useless, you'll get used to squatting high, and you'll get used to squatting with a box and will be all over the place without it. You should be able to feel depth.

I think that for my purposes anyway, all the supposed benefits of box squatting do not apply. Gotta go now, will be back later tonight.

[Frank.S]

Originally Posted by Simon C

I think we talked about this in Frank's log, but I can't remember lol... I've also talked to my coach about this, but I can't remeber much of that either lol... So I'll just write what I've got at the top of my head now:

Pretty much, box squats done the proper westside way with the sitting back and all, puts heaps of stress on your lower back when on the box, and teaches you to rely on the momentum that the box gives you. They are bad for learning how to drop fast, and get a good bounce/rebound out of the bottom, which is what you should be doing in single ply anyway. In multi-ply I can kinda understand how they would be useful, but generally I think they teach bad habits.

And if you aren't doing them this way, I still think they are useless, you'll get used to squatting high, and you'll get used to squatting with a box and will be all over the place without it. You should be able to feel depth.

I think that for my purposes anyway, all the supposed benefits of box squatting do not apply. Gotta go now, will be back later tonight.

I disagree with almost all of this of course.

The momentum the box gives you?? I dont want to see you box squat! lol. There is a reason why its usually only about 80% of your free squat, a box squat breaks the eccentric/concentric motion.

Get used to squatting high? what? Use a lower box!
You use bands on the box to teach you how to decend fast.
I dont understand the lower back stress? I can only see this if you good morning the weights off the box (which newbies do)

lets talk benifits:
- less stress on patella tendon
- teach you how to squat with your hips
- less weight used (less chance of injury)
- always hit depth every single rep
- forces you to learn how to sit back
- forces you to learn how to keep your knees out on the accent
- can adjust box height to focus on different parts of the lift

Ill take them, you leave them. Ive done long cycles with no boxs and long cycles with boxs and imo the box is a very usefull tool. I agree you have to find what works best for you.. but for most, i think its box squats