Bluestreak's 2nd Training Log

[eLvarouza]

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.

I agree with this, but like H said, your knees come forward as you drive up. You need to activate your hip extensors coming off the box and not let your knees come forward.

[KIB]

I'm glad that there are technicians like Vlad on this site. That is much more the kind of box that I WANT to be doing, where you could remove the box at the bottom of the rep. Good to know that all that "farther back" stuff is a specific style. I figure that as long as I'm doing a PC-dominated explosion and I'm keeping my chest up and torso tight then I'm strengthening the right things. I'm doing box squats to improve my regular squats, so this has been a very valuable exchange of info, guys. Many thanks!

[bluestreak]

Monday, 13 July 09

Today is the start of a new program

Low Box Squat
60 kg @ 5x5
* Essentially my normal box squat but a good 5+ cms lower
* Took a while to get setup (had to improvise on the box) and get the technique right. I'll add more weight next time

Bench
50 kg @ 5x5
* Form is much, much improved over last week. Very happy with this. I look forward to cranking up the weight

Snatch-grip deadlift
75 kg @ 3x5
* Oh boy, these are fun. As in self-inflicted agony. Very hard on the grip
* Only question I had was about how wide my hands should go. There was maybe 5-10 cms between my hands and the collars. I'll review tonight

Thanks everyone for the comments. It's interesting how the training logs can have lots of good information and discussion on specific topics. Got to get to work now!

Edit: confirmed my grip was just a bit too wide, by about two fingers. Should be about bench-press width. Also, my back isn't too sore so that means I'm good for more, next time

[DaveT]

Thanks everyone for the comments. It's interesting how the training logs can have lots of good information and discussion on specific topics.

I'm considering doing box squats at some point in the future, so this discussion has been excellent reading.

Today is the start of a new program

What's the rough outline? Following the Texas Method?
Are you switching your focus towards Oly lifts?

[bluestreak]

What's the rough outline? Following the Texas Method?
Are you switching your focus towards Oly lifts?

Still focused on my powerlifting competition. It's 28 Nov. This new program should allow me to continue doing the basics while improving specific aspects of my lifts i.e. getting the bar initially off the ground for deadlifts, high reps to reinforce bench form, etc.

The program is a mix of Texas and Westside. It's near identical to what Mehdi is doing.

Wednesday I'll be doing some 3x3, Friday I'll be doing lots of singles.

[markg]

I'm glad that there are technicians like Vlad on this site. That is much more the kind of box that I WANT to be doing, where you could remove the box at the bottom of the rep. Good to know that all that "farther back" stuff is a specific style. I figure that as long as I'm doing a PC-dominated explosion and I'm keeping my chest up and torso tight then I'm strengthening the right things. I'm doing box squats to improve my regular squats, so this has been a very valuable exchange of info, guys. Many thanks!

"Vlad the Technician" hmm, doesn't quite have the right ring to it somehow...

[bluestreak]

Wednesday, 15 July 09

Front Squat
1x5 @ 20 kg
1x5 @ 40 kg
1x5 @ 60 kg
1x3 @ 70 kg
3x3 @ 80 kg
* Not bad! I think form was pretty good today. I just need to do this more
* Wrist was a bit sore afterwards

Press
1x5 @ 20 kg
1x5 @ 30 kg
3x3 @ 40 kg
* Hmm.... maybe need to do another set at 20 kg to warm up
* Felt a bit akward. It's been a while since I did OHP

Pull up
I used the green band and just barely managed two pull ups. After that did a bunch of chins. Everything starting at a dead hang. Forgot how much I did exactly.

Edit: I think the count went 4/4/2/2. I just made sure I was starting from a dead hang. Previously, I started from a jump start so I had momentum.

Pretty good session today.

[RobCosimo]

Nice work on the front squats - I get sore wrists as well

[bluestreak]

Nice work on the front squats - I get sore wrists as well

Cheers mate! I look forward to catching up to your deadlift.

<rant>
I forgot to mention: last week, when I took the box squat video, I got one of the trainers to hold the camera. I really don't like this guy. Simply put, his advice is shit. There are so many examples...

Anyway, after taking the video he asked me if I hurt my knees squatting (no) and to be careful at the top of the squat because that's where I'll hurt my knees (how?!?). I just sort of brushed it off, saying that this (80 kg box squat) was light for me. My mind was elsewhere. Ugh...

At least there is a personal trainer I trust. There's another, that works in the evening, that is a powerlifter and he is awesome. Unfortunately I just can't go during the evening. At least not yet.
</rant>

[Bluegreyhound]

What's your new program?

[bluestreak]

What's your new program?

See this post and see the post above that, for Monday (I'll be cranking up the weight for Monday sessions, going forward).

Essentially 5x5 Monday, 3x3 Wednesday and heavy singles on Friday (90% max).

[Beppe]

Enjoy the TM. You wisely chose a low starting weight for the box squat, so I'm sure you'll be doing better than me. If in the future I'll try TM again, maybe singles instead of PR testing (which can go wrong) would be an interesting idea.
Too bad people who don't know what they're talking about can't keep their mouths closed in the gym. But I guess you can deal with it.
Looking forward for the competition!

[KIB]

That box must be crazy low now, Ben! What's the height?
Sore wrists are the bane of Front Squats, man. I find that the only way to avoid the wrist pain is to do whatever it takes to carry the bar on the front shoulders. To this end, I'm even raising the elbows another two inches or more at the bottom of the rep. Of course you start with the elbows as high as possible, but when you're down so low in the hole, it's almost impossible for the torso not to come forward a little. THAT is the moment to throw the elbows up higher still and keep the bar where it should be.

Keep up the great work, man. And remember that opinions are like a$$holes: everyone has one.

"Vlad the Technician" hmm, doesn't quite have the right ring to it somehow...

Really he's an "Impaler/Technician". He works in the IT department

[DaveT]

Still focused on my powerlifting competition. It's 28 Nov.

Obviously they group competitors by weight. Do they also group them by experience?
I was reading some of Dan John's material and he was talking about how important competing is for motivation and I agree. I just didn't know how the comps worked, as I wouldn't want to go up against someone who was the same weight as me, but had been training for 5 years. It might be a bit demoralising.
Are you competing in several lifts or focussing on one?

[holvoetn]

Nice wo, Ben and good way to handle a nosy personal trainer

What numbers are you shooting for at the meet ?