Bluestreak's 2nd Training Log

[holvoetn]

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.

Shouldn't you be using a box 2 inches above parallel then ? To build more power to break the sticking point ?

[groundskeeperwillie]

Hey Bluestreak. I suppose it's better to be busy than not, but that doesn't always help, I know!
Could do with things being a little colder here at the moment as it's really humid. Feels as though we could have a storm maybe as my head is aching a bit.

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.

Spooky! I've been thinking the same thing recently. Deloaded to 80kgs while the knee has been a bit iffy, but I'm going to go back up in 5kgs steps but make sure my form is spot on before adding weight.

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

Either that, or you've been going to the gay gym for amnesia suffers by mistake!



gkw

[bluestreak]

Wednesday, 01 July 2009

Happy Canada Day!

Front Squats
1x5 @ 20 kg
1x5 @ 40 kg
2x5 @ 60 kg
* These still feel funny. Need more practice on form

Chin ups
3/2/2/2/1/2/2/1/1/1 @ blue band

Bench dips
3x5
* Got my mate to give me some advice on these

Push ups
3x6
* I absolutely hate push ups. Always have, ever since I was a kid. So each day I'm telling myself I have to do 1 more... so next time I'll do 3x7, then 3x8, etc.

I suppose it's better to be busy than not, but that doesn't always help, I know!

Problem is I want to be successful in many different parts of life and rate of progression, towards my various goals, varies as priorities shift. Right now, I'm getting ready to visit two potential customers - in Canberra and Darwin (Australia).

Regarding form, I've had many an occasion where I've redone a weight, just to do it with better form. IMO, doing an exercise with a lower weight but good form is far more beneficial then a high weight done badly (usually to please the ego). So great to see you're not afraid of taking off some weight, working on form.

Either that, or you've been going to the gay gym for amnesia suffers by mistake!

Amnesia? I remember all of it

@KIB - thanks Keith, sometimes I find I get so tight that I forget to get a good breath in beforehand or between reps.

@Beppe - wish it was Justin Timberlake... With work, I've nearly got enough customers to cover my salary, which was my first mini-goal. My goal is 12 customers by end of the year... so far only have 1.

[groundskeeperwillie]

IMO, doing an exercise with a lower weight but good form is far more beneficial then a high weight done badly (usually to please the ego).

I think you've hit the nail on the head mate. I'm using about 20kgs less on squats now, and because I'm using better form I'm feeling it the next day. I'm also not having as many aches and pains as normal, which could be down to the fact that I was rushing the weight a bit, and 85kgs is easier on the neck than 110kgs!




gkw

[bluestreak]

Friday 03 July 09

Box Squats
1x4 @ 40 kg
1x3 @ 60 kg
1x3 @ 80 kg
4/1/- @ 105 kg
* First set, I sort of chickened out on the last rep. Had to drop it on the rack
* Despite the above misadventure, form felt really good. I also did these barefoot. Better stability but my feet got cold (remember - winter down here)
* Second set, I felt a sudden pain in my left hip. A bit of foam rolling and time cleared it up. Decided to stop there

Bench
1x5 @ 20 kg
1x5 @ 40 kg
2/3/5 @ 60 kg
* Been a while since I've done bench. I knew I could do 60 kg - I just had to stop being a pussy and push myself.

Rows
3x5 @ 40 kg
* Got to remember to keep head up. Still learning form - I enjoy these.

Chins
4/1/1/2/3/2/1 @ blue band
* First four involved a slight cheat... on the way up, I pushed my feet down. Resolved not to do it again and on the very last rep, I just hung there for a good few seconds before going up
* Honestly feels like I'm getting better. I can really feel it, especially in my lats

Push ups
7/7/4
* Dammit. I didn't rest enough between reps - realized I was late

So altogether a mixed session. Still glad I went in. Mind wasn't quite there. I don't have that pumped-up feeling. I believe a simple solution is to bring my own music in.

Tomorrow I'll try to take photos and maybe even post them here.

I'm also not having as many aches and pains as normal, which could be down to the fact that I was rushing the weight a bit, and 85kgs is easier on the neck than 110kgs!

Good to hear mate! Glad it didn't take an injury to teach you a lesson about form.

[guru]

* Second set, I felt a sudden pain in my left hip. A bit of foam rolling and time cleared it up. Decided to stop there

Good to hear it's nothing serious - was it a cramp or something? I sometimes get a cramp like feeling in the hip when doing box squats.

[KIB]

Did the pain come from a wider stance on the box squat, Bluestreak?
When I started following those powerlifting tips for the bench press, the wide position of the legs gave me a deep, painful twinge in the hip joint. It went away with repeated exposure, though. Hope yours stays gone. Good to have you back and lifting. Feeling the DOMS from the bench?

[mjh]

I took your advice on the bands for chin ups. Less time spent using the better, I guess. I've adopted a volume approach, in which I set a total rep goal and do as many sets as I need to get there. You're pretty much doing the same thing, no?

[bluestreak]

I took your advice on the bands for chin ups. Less time spent using the better, I guess. I've adopted a volume approach, in which I set a total rep goal and do as many sets as I need to get there. You're pretty much doing the same thing, no?

That's right. I do 15 and each time I try and do more on the first 1/2 attempts. Tomorrow I'll aim for 5, then 4. Then I'll likely have to settle for sets of 1/2

Did the pain come from a wider stance on the box squat, Bluestreak?
When I started following those powerlifting tips for the bench press, the wide position of the legs gave me a deep, painful twinge in the hip joint. It went away with repeated exposure, though. Hope yours stays gone. Good to have you back and lifting. Feeling the DOMS from the bench?

That's right, it did. The pain was deep in my hip. I'm sure it will go away, it was just a rather unnatural feeling.

Been a bit slack... didn't go in on Monday but I'm ready to get back into it tomorrow.

[bluestreak]

Wednesday, 08 July 09

Today was video form check day. Been meaning to do this for a while. I got my mate to give me a hand taking video.

At one point he tells me "... I'm aneroxic at the moment" to which I reply "... but your arms are bigger then my thighs?!?". He also asked me if I'd gone weak (seeing me work on 60 kg box squats). Good time had by all.

Box Squats
Felt fine today. Was more focused on form then reps today. Here's the video of me doing 80 kg. I don't usually use this rack but it's better for taking video. I can't spread my legs much wider without my shins hitting the rack.


Bench
Been a while and it was shit. I really need to study the basics of this and work on form. The biggest problem is that my elbows felt like they were moving around too much, especially at the bottom. Both my elbows are sore tonight.

I find all this terribly embarassing but I'll use this as motivation to improve on it.

Deadlifts
These were fine... except for some reason I didn't keep my head up for some reason... I pulled 120 kg 1x5 pretty easily, which is cool.

[KIB]

Good to see you back at it, Ben.
I've only been doing box squats for a couple of weeks, so take my observations knowing they are only based on what I've been learning from other sources. The main two issues I see are with your upper body and your shins/knees.
Upper body:
I think you could get your chest up and back another 5-8 degrees towards vertical. I'd like to see a big, exaggerated "chest up" move, another to really get those shoulder blades up and pinched back together under the bar. It really looks as though you are hunched forward under the bar. That said, you did a great job of keeping a stiff torso until about the 4th rep. I'd also like to see a big, torso-inflating breath of air that you use to keep your abs and chest rock solid through the rep.

Shins/Knees: While they don't come forward over the toes, they do come forward. At the bottom of the rep they "should" (read: "ideally according to some sources") be vertical or even angled back, "over" the heel. I'm still working on this, but I can get my shins to stay vertical with no movement either fore or aft. The secret is to have your chest up and to come down WAY, WAY further back. I swear, the last tiny part of my descent is almost a fall. I'm tight through the whole body, but the last inch or two is on the edge of control. It's awkward, but you'll be amazed at what it does to a controlled, concentrated lift from there. You'll have your weight on your heels and you will only be able to get up if the PC is fully engaged and you are trying to "split" the ground with outward pressure on your feet. Don't give in to the temptation to lean forward, that only turns it into a quad/leg press.

As I say, I'm not an expert on this lift by any means, but I am focusing on elements of my own form according to videos and tutorials I have been studying (Bflo has a lots of good links and advice). Some of the things I see in your video are elements that I am trying to correct in my own lift, hence this post

[groundskeeperwillie]

Box squats LOOK hard to do, never mind actually doing them! Anybody that does these has my respect.


gkw

[holvoetn]

Adding my 2 cents:
(and keep in mind I have NO experience box squatting myself yet but have read quite a bit so far)

I agree with Kib, it does look to me as well the shins/knees are moving forward just a tiny bit before going up.

[Vlad]

Hi Ben. Your box squat looks really good to me.

@KIB - I gree with what you say according to the sources. But be careful about falling on the box even a single inch: very dangerous for the low back in the long term. In addition, if your shins go past parallel, you will need to rock forward to get off the box: this makes it even more dangerous for the low back. But Ben does the box squat under a total control: without any rocking, and if you remove the box when he is down, he will not fall backwards. In order to acheive this, his knees must go forward a little, so that his center of mass is on the heels (or middle of the foot). This is definately not the way the Westside guys box squat, this is more like a noraml free squat with a box, which reinforces correct squat technique and improves strength out of the hole (due to the absence of a stretch reflex). IMO, this is the best way to box squat at this level of training.

[Beppe]

This is the Bluestreak I know! I agree with Vlad, the box squat seems flawless. This style is also in my opinion ideal to strengthen the regular squat, with of course emphasis on sitting back, a wide stance, but not extreme like the ones done by geared powerlifters. The execution is very solid.
Kib is right about keeping the torso as upright as possible, hips must drive up but without leaning forward. Anyway it seems to me that Ben keeps his torso going up in a single piece, no leaning.
Keep working this way with chin ups. Multiple sets with low reps are the way to go.