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Usealittles plain to pull big again...

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high box 495...

knees should stay as upright as possable
sit back on the weight to the bench
lean back slightly bringing feet up on toes
start the lean foreword back into position, pushing heals back into floor
as soon as you feel the butt start to come up, push knees forword slightly
and stand up...

some of my reps are wrong but the ones that you see the knees moving forword are the correct ones.
 
I'm hearing slightly different ideas on the correct box squat. I suppose the basic idea is the relax a second at the bottom and when you recapture the tension that builds the explosive speed out of the hole. The rocking idea is confusing to me as some say a little is ok and some say don't rock at all. In the end it seems there's not so much difference in having a little rocking as opposed to none at all. Just make sure it;s not an over done rock back and forth.
 
Correct, a little is ok but alot can and will take you out of possision for the lift. The rock does make it much Easyer, and teaches you to sit back on the decent.
 
Thanks bro. I try to stick to as strict a form as possible. It's a mental thing with me I guess. If I can get all the way down, sit, relax, stand without rocking then I'm happy. I figure I'll get a little body english in at competition when I need it but for training purposes I try to keep very rigid form. Sit way back so knees are over my feet and stand without (very minimal) rocking by pressing on my heals and pushing my legs outward to engage my glutes.

I should try high box squats with a heavier weight also. Have to get used to having more weight on my back as well. Better over all conditioning.
 
Usealittle said:
Correct, a little is ok but alot can and will take you out of possision for the lift. The rock does make it much Easyer, and teaches you to sit back on the decent.
Click to expand...

I've never sat right back on those.... I'll be giving that a go!
 
DaMaster said:
Thanks bro. I try to stick to as strict a form as possible. It's a mental thing with me I guess. If I can get all the way down, sit, relax, stand without rocking then I'm happy. I figure I'll get a little body english in at competition when I need it but for training purposes I try to keep very rigid form. Sit way back so knees are over my feet and stand without (very minimal) rocking by pressing on my heals and pushing my legs outward to engage my glutes. I should try high box squats with a heavier weight also. Have to get used to having more weight on my back as well. Better over all conditioning.
Click to expand...
Get post... The heavy weight on your back will tell your head its not as hard as you think it is. IMO PLn is about trickin your body into thinkin thing are Easyer then They are. Over loads on everything should be done from time to time. Walkout help also on squats. Is you use the motion now it will seem less foreign to yu when the meet comes.
 
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Usealittle said:
Get post... The heavy weight on your back will tell your head its not as hard as you think it is. IMO PLn is about trickin your body into thinkin thing are Easyer then They are. Over loads on everything should be done from time to time. Walkout help also on squats. Is you use the motion now it will seem less foreign to yu when the meet comes.
Click to expand...

True words. Over load occasionally is a good thing.
 
juggernaut said:
Usealittle, what are you doing for erector work?
Click to expand...

When i was top of my game...On most every back excercie I do I release and contract the scapula, rounding and straightening the back. Mostly upper back work. Strong traps ie shrugs bent slightly forword pulled back behind you. Having strong rear delts, with glute ham work.

Long story short, if your back is strong your dead for the most part has no choice but to be big as well...

< the pic is from before I EVER DLd before.
 
If I knew or had a editor for videos I would make a quick video of all the movement that I have used to build a strong posterior chain. But, I don't so.... Any volunteers will to help let me know.
 
Basic video editing is pretty easy. I do them for mine. I'm on a Mac and use iMovie which makes it real easy. I also use Adobe Premier Pro (to digitize faces etc), which is a seriously involved program but you can do just about anything with it. I'd be happy to help.
 
Well I do 99% of my posting from my phone. So ill look in to doin it from home, don't know when I'll get around to it but.....
 
Video editing from my android is cake. I spent a little bit because my clients like to see their form and progress, I broke the wallet out. Helps me give them a better experience

Sent from my SAMSUNG-SM-N900A using Tapatalk
 
Day12 back/bis


Ez bar curl
25x20
60x12
75x20&#149;20&#149;20


Preacher curl
75x15&#149;15&#149;18


Bent row
135x15&#149;15&#149;15 easy with full scapula stretch between each rep


Wide pull downs
80x20
120x20
180x20&#149;20&#149;8 < just for video, nice little lat spead at the end. Not bad lookin.


Bent lats
40x15&#149;15&#149;15&#149;15
60x12&#149;12 all easy just goin through the motions for pump


Bench rear lats
20x15&#149;15&#149;15


Hi cbl curl
50x17&#149;15


Seated scap shrug
120x20&#149;20&#149;20 easy for feel


i pinned bis today which makes moving heavy weight almost impossable.

pull down video "liftnstuff" on YouTube.
 
Last edited:
So much work :)

Sent from my SM-G900V using Tapatalk
 
Iv gone to the gym a time or too but nothing to do with strength...

Legs bw 233








Leg press
225x20
315x20
315x50 (feet low and narrow)




Standing toe
45x30
90x20&#149;20 (pause top/btm) 90x24/30 slow/fast




Sumo w/ high pull




135x10
185x8 to heavy
135x10 workin hard?!?!
95x15&#149;15




Seated toe
45x 15
90x30
135x25/30




Row
1000m not for time






Was gonna do more legs but after leg press my knee started hurting, so after the gym I came home and pinned 4mg tb500 at knee... If not tomorrow the Friday it should be feeling better.


also sorry guys between not and July something I will be more after dropping fat weather then getting strong so the weights will not be goin up much but sets will get longer to get cardio up.

but I will see if I can get a bigger pull the day it's all over and see if the lighter bw makes a difference.
 
How much weight you planning on dropping Usealittle?
 
I would like 10 but still end up about 225. But if I can't really work my legs the. That will definitely not happen. Don't need to be ripped just need to bring my midsection down.

I know there's things I can use to make sure I get there but I'm not really sure all the sweating would be a good thing in my line of work.
 

little bit of speed work...

To reduce been tension at the bottom just raise pivot point from the floor, like I did. There are better ways but I didn't have my short bands today so this is how I had to do it.
 
That's what I figured I had to do with mine. Raise them up off the floor some. Then I may need to wrap them around the bar once to gain the extra tension at the top. I'll have to play with it and see. Of course I could just get the other bands which I intend to do at some point.
 
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