Bluestreak's 2nd Training Log

[bluestreak]

Wednesday, 24 June 09

Box Squats
1x5 @ 40 kg
1x5 @ 60 kg
1x5 @ 80 kg
1x3 @ 100 kg
* Today I was really focusing on form. Last time I did 100, my knees were going too far forward. I got someone to check me and it did look much better but... my form fell apart again on 100 kg.

Chin ups
3/2/2/2/3/2/1/1 @ medium band
* I always start from a dead hang. Is it better to start from a hang or from the top?
* On the way up, I tend to stall once my forearm is at a right angle with my bicep. Damn my long, weak arms.

Just as I was writing this, my green band arrived. Damn, it's wide compared to the blue! I should be able to do more reps with that.

I was sore (in a good way) from Monday's chin ups. I could feel it in my forearm, bicep and lats. It's great, I love it. I have dreams of doing chin ups.


Thank you all you for your concern. Lately it's been a mix of late nights, intense days and lack of sleep/food.

A lot of this is because of work. I intentionally worked harder, in order to get something done in a flash. It's like in F1, where the driver intentionally chooses not to refuel to save time. It's a gamble (he could run out of fuel before he finishes) but in my case, it paid off. Big time.

I'm at the point now, with all my customers, that they are bringing in good, qualified sales leads from all over Aus, NZ, the pacific, etc. One has even got me signed up for a trade show in NZ, where I'll get to speak to virtually all the potential customers in NZ. I see myself traveling a lot in the near future.

With my product taking off, something will have to give. I'll have to find a balance between work, family and life. Doesn't mean I'll drop my training... I reckon all I really need is a proper plan that I stick to, so I can save my mental energies on other things. At the moment, I'm thinking of doing SL advanced.

On that note, I'm off to work.

[KIB]

Chin ups
3/2/2/2/3/2/1/1 @ medium band
* I always start from a dead hang. Is it better to start from a hang or from the top?
* On the way up, I tend to stall once my forearm is at a right angle with my bicep. Damn my long, weak arms.

Me too, the long weak arms. The only way I got to solid pull/chin sets is by picking away at them constantly. Is there anywhere in the house you can rig up a bar? Even outside somewhere? Just one or two at many points through the day (like every time you go to the kitchen or bathroom) will show dramatic results quickly.

Just as I was writing this, my green band arrived. Damn, it's wide compared to the blue! I should be able to do more reps with that.

Great! Finally! Glad the company came through for you.

Big congratulations with the impending success of your product, Ben. If weightlifting has to take a back seat to this, so be it. Push that product hard and you'll have lots of time to work out later on in your private gym at the beach house. When I'm not using it, of course

[bluestreak]

Friday, 26 June 09

Box Squats
1x5 @ 60 kg
1x3 @ 80 kg
1x3 @ 100 kg
1x2 @ 120 kg
* Form is much better. I"m not going to be doing big reps of squats for the next little while.

Chin ups
5/5/4 @ green band
* I'm very pleased to report that the green band is a bit too easy. I'll stick with the blue band for now

I spoke with two guys at the gym - the personal trainer I trust and the big guy I occasionally train with. Been talking about my plan to catchup on my pullups/chins/dips that, truth-be-told, I've largely neglected for the last year. They recommended keep doing bands pulls/chins, do bench dips and push ups and keep trying to make it harder. In addition, don't stop the squats, deadlifts, etc but don't make them like the secondary exercises. All good advice in my opinion, which I'll follow. I view it as a short term thing, maybe a month.

@KIB - thanks Keith. I agree, a bar would be great - especially since I work at home. I'll likely go shopping for one this weekend.

Work continues to be busy, I've got another sales call today. It's all quite exciting.

[holvoetn]

Hi bluestreak, good to see you're finding some way to keep training.
I know what it is like to get stuck in the work-hole. Don't dig yourself in. You need a break from time to time, it will improve your work.

[bluestreak]

Monday, 29 June 09

Good session today! I got plenty of sleep over the weekend and took it easy. Today I resolved to kick my ass in the gym.

Box Squats
3x5 @ 102.5 kg
* As always, last set was the easiest. I had my mate, the big guy with thighs the size of tree trunks, to be there and help me count and not cheat

Deadlifts
1x4 @ 40 kg
1x3 @ 60 kg
1x3 @ 80 kg
1x3 @ 100 kg
1x1 @ 120 kg
1x1 @ 130 kg
* He was doing some as well, so I joined in. He stopped at 100 kg.
* Felt very light headed after 130 kg so I stopped. Gotta remember to breathe!

Chin ups
2/2/2/2/2/2/1/1/1 @ blue band

Bench dips
3x5 @ bw. Easy, will progress to something harder. The goal is to do regular dips

Push ups
3x5

Good session!

I resolved to work on the things I hate - chins, pushups, etc. I'll keep doing something along the lines above and see where that takes me, which means I won't necessarily squat every day or with the same amount/reps

@holvoetn - took your advice, took time off. Definetly has improved work. I have much more energy now. On that note, time for me to get to work.

[guru]

Hi Ben, good to see you back in the groove. I too had plenty of sleep over the weekend - let's see how it translates into the workout.

[Vlad]

Hi Bluestreak. Good to see you are back! Just curious: are you fast doing the box squats with that weight? I am asking because I am rather slow. Of course, I am faster with a low weight, but still rather slow compared to what it should be (Mehdi thinks so). So I thought maybe it has something to do with my long legs. You are taller than me, so if you are fast, then there is something wrong with me I guess. Do you do the rocking motion when getting off the box? I don't, but all the fast guys I've seen do it, Mehdi including (however Mehdi says I should avoid rocking when learning box squat).
- Your info on this would be most helpful for me!
Vlad

[bluestreak]

Hi Ben, good to see you back in the groove. I too had plenty of sleep over the weekend - let's see how it translates into the workout.

Indeed - let's see how this week pans out! It's rather cold over here, which is a good and bad thing.

@Vlad - good question! I struggle with box squat form. Last two weeks I've been perfecting it. BTW, I'm Ben.

How much are you box squatting?

Simple answer is no, I'm not fast... but I'm not slow either. The best answer I can give you is: I'm going as fast as I can while having 100% control. I have a video I took of myself recently and I'll send it to you (will have to wait till tomorrow).

Anything between 0-80 kg, I can do no problem. Almost the same speed as a squat except I do go a bit slower on the way down (to sit down, not drop myself). I also make sure to pause and stop completely at the bottom, then power my way up. I've confirmed my form is great then.

On 100+ kg, it's a struggle. It's a mix of "oh-my-god, I just want to drop it" and a strong desire to keep everything tight. End of the day, I think my speed is the same. I try to slow down a bit because I want to be careful, but what probably changes is just an extra focus on staying tight, being in control. At the same time I sort of let the weight bring me down. So I don't think there's a net difference.

I do have a problem with rocking forward - it's a problem I fight with on/off. IMO, it has two do with feet and legs not staying out. If you keep them out and remember to think about pushing up, not forward, you'll be ok. It doesn't have to do with speed though going really fast does can mess with form.

Mehdi is right - gotta avoid rocking. It's a sign that you're doing it wrong and, trust me, it will cause problems (i.e. lower back pain). I realize now that my previous box squats record were done with poor form - that which I could get away with at a low weight but not at those weights.

I personally don't think height or, specifically, my long legs. IMO, you can get fast if you've got really good form and you can do it without being conscious of your form.

Hope that answered your question.

[guru]

Good reply Ben.

Don't want to turn this into a box squat discussion as such, but can't resist putting down my two cents.

I was also pretty conscious about the rocking & studied my own technique carefully to analyze this. I think it happens because when you sit on the box you momentarily shift the weight from the feet to your butt, which is natural. In the process you rock back a little. Now in order to get back up, you need to transfer the weight again mid-foot, so you rock a little to front. It's very slight, but it happens & as Vlad says, you can see this happening with the Westside guys too. Only solution to this will be to sit on the box but not relax at all, keeping the weight still on your feet - but then I think it defeats the purpose of the box squat.

Sorry for hijacking your log Ben.

[bluestreak]

Don't worry about it Guru, I always enjoy having a good conversation like this.

I agree there is that momentary shift but I still feel it has to do with how far my legs are, as well as my back angle.

Sitting in my chair now, if I have legs pointed straight forward and I get up, I have to lean. But if I spread them apart, I don't.

Then add a bunch of weight. Hopefully on the way down you pushed your butt back so your legs are perpendicular with the ground. If you can keep the legs far out and think about driving up then forward rock should be minimal IMO.

I agree that it's impossible to eliminate it altogether and that it's very slight. I guess that's the key - to keep it to a minimum. Especially when it's really heavy - that's when I find my form falls apart.

Personally, I've been redoing my squats in an attempt to do it properly. I realize now my previous record at 112.5 kg was done with poor form.

On that note, my butt is sore (just noticed it as I got up for a drink) so I must have done my squats correctly this morning

[Vlad]

Thank you, Ben! I would really like to see your box squat, so looking forward to your email!

My box squat PR is 100 kg 3x5, and that was very very slow. As I said I am much faster with a lower weight (0-80 kg), but Mehdi thinks that it is still too slow. I think I have totally eliminated the rocking motion. IMO, this is just a matter of flexibility so that one can get into the stretched botom position under control (without falling). I thought that rocking, if done intentionally, can actually help to get off the box quicker. This is why I asked if you were doing that on purpose.

I find getting off the box the most difficult part. When I fail, I normally cannot get off the box at all: feels like I am glued to it. But if I can get off the box, then I can finish the rep. Is it the same for you?

Again, thank you for your answer!
Vlad

[bluestreak]

Good job on the 100 kg!

I agree that, regarding the flexibility required to get into the stretched position at the bottom.

I've found that with moderate to significant rocking, especially combined with a more narrow stance, the weight gets transferred away from my hips and into my lower back. When you rock forward, you put your back forward so you risk doing a good morning. I've been guilty of that and have suffered the consequences... the second time, I could barely walk, let alone move, for a few days.

I agree, I find the hardest part is getting off the bloody box. That's when my body will cheat and do just about anything to get it up. I find it important to have the squat rack guards set to the right height, so I can easily dump it. Recall that we're on a box, so it's not that easy to fall forward.

The second hardest point is when the weight is just insanely heavy on the way down - it's hard keeping that tension and avoiding just dropping myself onto the box.

I've found that heavy box squats are a form of HIIT. Once I'm done a set, my heart is beating like mad, I need a drink and just have to spend a few minutes walking around to recover. I remember when I was on my run to do 112.5 kg, the fat just melted off me. I had to increase my eating.

Come to think of it: the absolute, hardest part of the box squat is the fear of the weight. I need to do things to get myself pumped up. The music in my gym doesn't help - it would be better suited to a mellow cafe or, in some cases, a gay bar.

[Beppe]

I'm very glad to see that you are doing better, Ben. I'm sure that the effort you are putting in your work is going to pay off big time.
Do they always play Justin Timberlake?

About box squats, let's keep in mind that our backs aren't yet thick like the westside guys ones, so we must avoid rocking, and yes, any loss of tension at heavier weights does end in a miss.
@Vlad: now that you're making me think about it, I never missed a box squat if I was able to leave the box! Always had to drop the bar while I was sitting there.

[KIB]

* He was doing some as well, so I joined in. He stopped at 100 kg.
* Felt very light headed after 130 kg so I stopped. Gotta remember to breathe!

Heh! Nice that you could continue on to 130, Ben. Great stuff.
Yeah, force those breaths between reps. Use the diaphragm to push/pull the air out/in from the bottom of the lungs, don't go for the shallow half-breath.
Interesting comments about the box squats. I'm going to watch myself for rocking, but I'm pretty sure I'm not doing it. Maybe it's time for video again, although I think I have to get special permission to shoot in the gym now...

[guru]

Interesting that all of you guys find getting off the box most difficult. I can get off the box almost every time, but my sticking oint comes once I'm about 2-3 inches off it. Maybe I need to be more explosive off the box, but looking back now, even in the regular squats my sticking point would be just above parallel.

Lot of learning still here.