PillarofBalance
Strength Pimp
- Feb 27, 2011
- 17,066
- 4,640
My butt is still sore btw...
Wave 2 week 4 day 2
30/12/15
Bench
Bar X some, 30x5, 40x5, 50x5, 60x5
70x5x5
Box squat
120x3, 140x3, 160x3 vid
145x3x3 vid
Ohp
40x7
40x5x4
Ez bar bi curl
18x10x3
Face pull
27.5x15x3
PoB I found a box!! Woot!
I haven't done a box squat in about 2.5 years and have never incorporated them regularly into training. Hitting the box seems to throw me forward a bit. I think I'm just not used to it. Or maybe I'm just not doing it right either!
Set at 160
https://vimeo.com/150328578
Second set at 145. Moved the barbell in front too. Lol
https://vimeo.com/150328732
Tried your bench set up too PoB. Got a video or two if your interested. Seemed to work very well. Different tho. My upper back popped a couple of times getting into position, which was concerning but also felt good so I must've had something out a bit I think.
And omg my ohp is week as piss.
The purpose of the box squat is to strengthen hams and glutes for you. When properly done, as you sit to the box the shins should be vertical or as close as possible.
So some notes:
You are searching for the box with your ass. You need to address the box not depth. Sitting back is the only way to achieve this.
You are going to heavy. While you may feel like you are working at your rpe, you aren't simply because your technique was incorrect.
Next time use a lighter weight and proper form. Then work up to your RPE without breaking form.
You don't have to go out wider but a flat shoe may help. Focus on pushing out on the side of your feet not just on the heel of the shoe.
You said you always play to your strengths. In this case your jacked quads. What I am getting you to do is start turning over stones. Improving your hip strength will bring up your pull and will also get you down in the squat more aggressively and out of the hole faster.