Maximum Strength
Phase 1
Week 1 - High
Sunday 6th July 08
Warmup #2
A - Box Squat
80kg x 4 x 5 (176lbs)
B - DE Deadlift (50%)
90kg x 2 x 8 (198lbs)
C - DB Walking Lunge
30kg x 8e x 4
Superset
D1 - Rev Crunch
3 x 12
D2 - Prone Bridge
3 x 30s
- Good first workout, squats were slow, only ever used the box as a guide for depth so it took a few sets to get used to sitting onto it. Maybe could have used a little more weight, maybe 5kg
- Sore legs today, no doubt the result of those damn lunges, I had worked up a good sweat by the end of this one, and I actually did the ab work, amazing.
- Got through it in about an hour including foam rolling and the mobility warmup. Pretty happy with that.
wow, man. those current lifts and stats are impressive. Very good stuff.
thanks, This has to be the most consistent I have ever trained, it makes a big difference in actually getting somewhere.
Front squats and rack pulls tonight, havent done front squats in ages and have never done rack pulls, so it should be interesting.
Still not sure what im going to rack the weights on to get it to knee height.
My legs are still sore from sunday aswell.
I took some photos last night aswell, hopefully to see the difference in 16 weeks time.
I might put them up here, maybe
Maximum Strength
Phase 1
Week 1 - High
Wednesday 9th July 08
Warmup #2
A - Front Squat
b x 6
60kg x 6
70kg x 6 x 4 (154lbs)
B - Rack Pulls (from kneecaps)
140kg x 6 x 1 (308lbs) - a bit heavy
120kg x 6 x 3 (264lbs)
C - DB Bulg Split Squat
did split squat instead 3 x 6e
Superset
D1 - DB Swings (subbed for Pullthrough)
20kg x 10 x 3
D2 - Rev Crunch
3 x 12
- the foam rolling/mobility stuff is working wonders for my tight ass legs
- couldnt do the Bulg S/S, after the Squats and deads, I couldnt keep my balance and my ass/back was killing me
- rest was ok, no soreness today, woohoo
- Rack deads ended up being about 2" below my knee, I had the bar resting on
2 sandbags, its as high as I could make it. They were feeling easier towards the end.
You should grab like 10 phone books, and rest the plates on that! Racking the plates on the books, rather than the actual bar on pins will be much easier on your joints too I think. It's like the difference between rack lockouts and board presses.
Just wait until they are getting delivered and steal them hahahhaha
Sangbags sound like a good idea too, just make sure that the bar is even on those things!
You should grab like 10 phone books, and rest the plates on that! Racking the plates on the books, rather than the actual bar on pins will be much easier on your joints too I think. It's like the difference between rack lockouts and board presses.
Just wait until they are getting delivered and steal them hahahhaha
Sangbags sound like a good idea too, just make sure that the bar is even on those things!
I dunno if i would trust a phone book stack with 120kg on it.
The sandbags worked ok, the bar was pretty level.
I have been on the lookout for some milk crates to "borrow", they should work.
No training last night, will have to make it up on saturday morn.
Maximum Strength
Phase 1
Week 2 - Medium
Sunday 13th July 08
Warmup #2
A - Box Squat
60kg x 4
80kg x 4 x 4 (176lbs)
B - DE Deadlift (55%)
100kg x 2 x 8 (220lbs)
C - DB Walking Lunge
30kg x 8e x 3
Superset
D1 - Rev Crunch
3 x 12
D2 - Prone Bridge
3 x 30s
- Week 2 is medium week, basically a set is dropped from the main lifts, kept the same weight for everything.
- Squats felt ok, still slow
- Deads probably werent fast enough
- Lunges were easier than last week
- All good
Good work MindPower. I am just starting Week 3 of Phase 1. I read that you had to make some modifications for rack pulls. My rack didn't go low enough so I am standing on a couple of pair of concrete blocks side-by-side (~3-1/2" thick). I use a stack of these block 3 high for box squats. Result is about 11" high which brings me well below parallel.
Good work MindPower. I am just starting Week 3 of Phase 1. I read that you had to make some modifications for rack pulls. My rack didn't go low enough so I am standing on a couple of pair of concrete blocks side-by-side (~3-1/2" thick). I use a stack of these block 3 high for box squats. Result is about 11" high which brings me well below parallel.
thanks for stopping by Doo, the sand bags worked pretty well, ill have to stick with them for the moment
Maximum Strength
Phase 1
Week 1 - Medium
Wednesday 16th July 08
Warmup #2
A - Front Squat
b x 6
60kg x 6
70kg x 6 x 4 (154lbs)
B - Rack Pulls (from kneecaps)
120kg x 6 x 3 (264lbs)
- felt crappy
C - DB Bulg Split Squat
not much x 3 x 5e
Superset
D1 - DB Swings (subbed for Pullthrough)
20kg x 10 x 3
D2 - Rev Crunch
3 x 12
- Rackpulls were a bit higher than last week, as I "found" some milk crates to
use which put it at the right height. They didnt feel very good though, think I need to stick my butt back further.
- Hip flexors are really really sore today, painful little bastards, might need to take the pvc roller to them tonight.
both are good, if i had to pick one it would be the box squat to be honest. greater load on glutes/hams, always know you are at depth, less muscle soreness, and teaches technique better on every rep, and easier on the body (less total weight used).
im shyed away from them recently because there was some form issues i had to sort out, but after my next contest.. ill probally only do box squats.
What's the reason for the box squats instead of normal squats?
you would have to ask EC, im just following the bouncing ball,
Quote:
Originally Posted by Frank.S
both are good, if i had to pick one it would be the box squat to be honest. greater load on glutes/hams, always know you are at depth, less muscle soreness, and teaches technique better on every rep, and easier on the body (less total weight used).
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