FatGuyNoMore's Training Log

[Barry06GT]

3x5 Real Box Squats 155lbs... hard, probably could have done 165... more weight next time...
my coach wants me to try these one inch above parallel to see if it helps my back because the front squats put more pressure on my knees... im sitting (not falling) on the box, counting one, then driving off the box trying to spread the floor apart with my feet.

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What are "Real Box Squats" and how do they differ from box squats? Are they lower? Are you talking about the sitting (not falling) part.

It will be interesting to hear if the box squat has a carry over to front or back squat. Let us know.

Congratulations on getting in a workout with the household sick.
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[FatGuyNoMore]

@Barry... before i was just barely touching the box with my butt... I was using it as a reference point to make sure i was going low enough...

well after the seeing the video my coach wants me to spread my legs a little wider (apparently i was rocking a bit in the video which is a no no) and work back up to the weight... something about not being able to walk the next day if i did it right...

weights down to 189 (goal reached before surgery... albeit a bit too fast i think, probably lost some muscle in there)... I cant help but dream what training is going to be like on 3000 calories... its only a few months away...

fgnm

[FiveByFive]

That press is a bear though man and 100lbs is no joke. Are you doing back squats right now as well or just box squats and FS?

[FatGuyNoMore]

@5x5

what pisses me off is that ive hit 105 for 5x5 before... maybe its a lack of focus... maybe im warmup up too much on it...

im focusing on just squating without (knee and/or back) pain... whether its fronts, backs, or box squats i could care less... but im going to focus on boxsquats for a bit here with my polliquin guy... were just trying to focus on squatting without the pain till my chiro can bring my pelvis around...

[FatGuyNoMore]

less reason to be pissed... i hit 105 for 5x5 without any warmup reps at all... but after a big carbup the night before... as before i cannot wait to get to 3000 calories...

[FatGuyNoMore]

My coach Paul D'Arcy wants me to push my knees out and go as wide as need be to get off the box without rocking... well for my case that's pretty far... i cant go any wider in my rack without compromising my knee angle...

So today i was experimenting with the super wide stance and no rocking at all...

bxsquats 3x5 100lbs... not easy, not hard... dont like the weights going down but my glutes/hammies are feeling pretty buzzed at the moment. gonna add 10lbs next time.

benchpress 3x5 130lbs... last two reps per set were slow

dl - 1x5 195lbs... im staying at this weight till my form improves...

trap3 raises 3x12 10lbs
ext rotation 3x8 15lbs
band pullapparts red band 2x25

[FiveByFive]

Good call on the DL form check. I did the same a few weeks back. I don't worry about injury anymore, and as a nice side effect my pulls felt a lot easier.

[FatGuyNoMore]

Sorry I havent posted in a while... been busy with kids and halloween...

Saturday Workout

3x5 bxsqts wide stance 110lbs 3x5, rocked a bit...
3x5 Press 100lbs 5,5,5...
4x8 Weighted BackExtensions 65lbs.
4xF Chinups 5, 4, 4, 4
4x10 BW Split Squats

Monday Workout

bxsquats 3x5 110lbs... no rocking... weights going up 10 next time
bps 135lbs... 5, 4, 4, 3 (extra set to make up for my weekness)
dl - 1x5 195lbs - speed good, form better

More later.

[groundskeeperwillie]

Hey FGNM. Things seem to be coming on well mate . As you probably know already, I've not been doing any SL for a couple of weeks now, and my knee is a whole lot better for not doing any heavy squats. As you are in a similar position (though I know your knee trouble is different to mine), in your opinion/experience, are box squats better for the knees than back squats? Or is it a case of suck it and see?

gkw

[FatGuyNoMore]

Did you have an MRI or X-Ray? I cant remember... its been a while since you hurt it... seems like it should be better now... funny though... im two months away from my surgery and the dam thing still gets tweaked every once in a while (not while im lifting though)

My preworkout is 5min on the bike (with the knee sleeve on) then foam rolling, glute activation (bridges), and then some stretching (squat to stands and the 3x30sec push your knees out thing from ssbbt)

I think the box squats (and moving my knees way out) help my back but yeah it helps my knees more... maybe its because I cant lift any where near as much weight... maybe its because all i have to think about is knees out when im going down (because im not worried if im going low enough)... its all glutes and hams to get off the box once you sit back on it (esp with no rocking to get off the box)... im doing the bw bulgarian split squats for my quads (which for whatever reason dont bother my knee at all)...

I tried Front Squats (trying to lift while working on my back) but that seemed to irritate my knee more... give it a try with some light weights and see?

I try to ice my knee right after i workout (kinda hard now that ive switched to early am workouts) but I still try to ice it once at work and once before bed as well...

Are u taking any kinda joint supplement or fishoil for the inflammation from working out? Im taking some liquid glucosamine chondrition (yeah i cant spell), and about 10-12g of fishoil a day...

Hows your diet? I know you have been under a lot of stress at work so Im wondering how your diets been... Protein is acidic and without a lot of greens (spinach, kale, pick a green leafy thing that tastes bad) it can be very rough on the joints... i know that my joints hurt more monday and tuesday the most because i have a hard time getting in my green veggies on the weekends... that and im going up and down stairs all freaking weekend...

Hows your sleep?

[FatGuyNoMore]

Also... ive already had the discussion in my head about long term knee issues/back issues and lifting...

Squatting versus knees... squatting wins...

Squatting versus back... back wins...

Ive gotten fatalistic about my knees after being 380 all those years and the doctor saying id need replacement surgery by the time im 55... im just going to get as strong as i can, how i can, while i can... and try and be smart about it while i do it.

I guess you cant go through life without scars... mine just show on the outside...

[groundskeeperwillie]

Hey FGNM. Thanks very much for answering my questions. I haven't had xrays or MRI on my knee, just a doctors visit. I don't feel any discomfort while squatting or dead lifting for that matter, it's only the time in between workouts that my knee feels stiff, and aches constantly. If I don't do heavy squats, I don't feel like this. My diet is for the most part not bad, but could be WAY better. I too suffer at the weekends, but for different reasons than yourself, as I don't have any kids. I tend not to eat too much at the weekend because I just don't feel like it . And as for sleep, I don't have much of a problem getting to sleep at night (usually in bed for 10 latest), but I'm always awake between 4 and 5 in the morning, and generally feel tired most of the day. I'm taking any supplements for joints either, however fish oil has been recommended to me so I think I ought to get my ass into gear and get some.
I'm going to experiment with front squats and box squats (and maybe even leg extensions and curls) to see how my knee feels, maybe the variety will do them more good than harm!

Stay Strong

gkw

[FatGuyNoMore]

Apparently i jinxed myself on my knee... it hurt getting out of the car today... and when i was pushing myself around in my chair at my desk... followup with the surgeon on monday... he thinks maybe he missed a spot or i have a bigger tear than he saw... xrays to follow...

[FatGuyNoMore]

and yes im being sarcastic with the dam smilie face... but i can still squat... so its not all bad

[FatGuyNoMore]

3x5 bxsqts wide stance 100lbs 5x5 lighter weight... testing my knee... more work to get bigger/stronger

3x8 Single Leg Low Box Stepups - 80lbs - trying to build the quads/strengthen the knees.

3x5 Press 105lbs 5,5,2, 1... lost the groove on the last set... couldnt get it back.

3x8 Single Leg Back Extensions - BW only.... trying to balance out/strengthen weaker leg

3xF Chins 3,3,3