Helpful Tate vid on box squats.

Yeah I've seen that one. I'll just take some vids next week and have you guys decide if they look ok. Thing is, I'm not going to stand with my feet 3 feet apart because I'm not trying to build "power good morning" squat strength, I'd just like my Rip style low bar squat to hit 400 some day.

the important part on the box squat isn't the count (2 count seems long), but to make sure you relax your hips while on the box, and then explode up like you're saying. try not to rock into it, though.

though i'm not an advocate of super wide feet, I find standing a bit wider than I do on the raw squat helpful. It's very, very difficult to keep shins vertical with a normal squat stance. I'm somewhere in between.

Cool. Was just curious, figured you had a good reason. Like the new name for the log btw.

10-10
Volume Upper

Paused Bench- 45x5x2, 135x5, 155x3, 175x5,5,5,4
Pendlay Row- 135x5, 145x5, 155x5, 165x5
Cable Row 3 sets
Fat Grip Close Grip Bench- 135x8,6,5
Fat Girp Curls- 3 sets
DB Skull Crushers- 2 sets

Holy crap FGCG bench was hard. Definitely going to stick with these.

Also was 159 this morning. Since I'm doing more volume I'll have to eat more, so it's conceivable that I won't be under 160 again for a long long time.

10-12

Recovery/Dynamic

Powercleans- 88x3x2, 110x3x2, 132x3, 152x2, 162x3x3
Front Squats- 132x3, 176x3x3
Lateral Raises- 3 sets
Shrugs- 4 sets
RD Flyes- 3 sets
Weighted Swiss Ball Situps- 3 sets
OH Snatch Grip Shrugs (lol why not)- 3 sets

Took everything relatively easy. Tried to think about using my legs more than my back with the PCs, but not sure it helped any. In the future I'll probably try to work some box jumps in this day somewhere. Ankle mobility is now an issue on front squats.

Went to the gym last night with a friend of mine who I'm just getting started on SS. Didn't want to compromise my workout for today so I just did some rotator cuff work, around 30 chinups, and some stretching/scapular retraction stuff.

Really hope to make 320x5 squat tonight.

10-15

Squats- 45x5x2, 154x5, 198x3, 242x2, 286x2, 309x1, 329x1, 344x1, 353x1, 319x2
Bench- 45x5x2, 135x5, 165x3, 185x2, 205x2, 210x2, 215x2, 195x5 (f 6th)
DL- 242x3, 286x2, 331x1, 375x1, 419xf, 340x4
Close Grip Fat Gripz Bench- 135x8,8,6
Fat Gripz Curls- 3 sets
Rope Pressdowns- 3 sets

Ship the 14lb pr squat. Was supposed to do 319x5 but the weight slipped down after the first rep and I almost blacked out in the second one so I cut it off. Decently happy with bench since I haven't benched over 195 in like 4 months, should only take a week or so to get back to 230. Got to aggressive on the DL and failed just off the floor. I should've just pulled 407 or something conservative.

353 Squat

Beast.

10-18
Volume Lower

Box Squat- 135x5, 185x4, 225x3, 265x2, 285x5x5
RDLs- 154x5, 198x5x3
Calf Raises- 5 sets
Hamstring Curls- 130x6x3
Hanging Leg Raises- 3 sets of 10
45lb Weighted Planks- 2 sets of 30 seconds

I couldn't find the one low box, so these were done to "IPF parallel." I don't think that matters, because in all my vids my sticking point seems like it's just above parallel. I might keep doing them at this height so I can use heavier loading and work the sticking point more.

I actually stand more narrow and use the high-bar position in the box squats. Not for any good reason, I guess.

Heh, I actually do the opposite. Box squats are done low-bar w/ a wider stance and free squats are done high-bar w/ a more narrow stance. This is probably dumb to do, but whatever.

yeah i stand a bit wider for box squats, but not uber wide

10-19
Volume Upper

Paused Bench- 45x5x2, 135x5, 160x3, 180x5x4
Kroc Rows- 75x20 each arm
Wide Grip Cable Row- 3 sets
Close Grip Fat Gripz Bench- 135x8, 145x6, 145x5
Fat Gripz Curls- 3 sets
Pushups- 2 sets

Low back and hamstrings are still pretty wrecked so subbed out Pendlay rows for Kroc rows. Dynamic effort on Thursday.

10-21
Recovery/Dynamic

Power Snatche-s up to 50kgs
Powercleans- stopped at 70kgs
Front Squat- 154x3, 184x3, 198x3x3
Lateral Raises- 3x15
OH Shrugs- 88x12, 110x12, 132x8

Crappy workout. I'm going to blame the bad powercleans on the crazy DOMS I still have in my calves and hamstrings. Lower back also has not been feeling good, so I've been icing it. Also I need to eat better. Whenever I loosen up on my diet, my carb consumption goes through the roof and my brotein consumption (lol thanks thremp) drops.

10-24
Max Effort

Squat- 45x5x2, 135x5, 185x4, 225x3, 265x2, 305, 325, 335, 345, 315x5
Bench- 45x5x2, 135x5, 165x3, 185x2, 205, 210, 215, 220, 195x7
DL- 242x5, 286x5, 319x7
DB Skull Crushers- 3 sets
Incline DB Curls- 3 sets
OH Triceps extensions- 3 sets
Swiss Ball Leg Raises/ Side bends

Nice to make 315x5 on the squat, which is a PR. Bar speed was decent on the 220 bench, could've made 225 easily. Started 5/3/1 on the DL using a conservative 375 for my max. 319 was still a bitch, I think being fatigued from squatting doesn't hurt my max DL much (since I've pulled 407 after squatting and missed 417 fresh both several times) but it destroys my endurance. W/e I'm sure this programming is better than what I had been doing.

10-27
Volume Lower

Box Squats- 45x5, 135x5, 185x4, 225x3, 265x2, 295x5x3
Hamstring Curls- 130x6, 140x6x2
Calf Raises- 3 sets of 15
GH Raises- 2 sets of 15 unweighted
Back Extensions- 2 sets of 15 unweighted

Didn't get much sleep last night on account of the NBA season starting but decided to try to get my workout done anyways. Squats were surprisingly strong and I think I found the perfect box height. Basically I hope to get to 325x5x5 by the end of the year, at which point I don't see how my 5rm normal squat will be under 350. Did some back extensions and some GH raises cause my lower back has felt kind of jacked up for the last 3 weeks or so and I decided it's time I started to help it along.

10-28
Volume Upper

Paused Bench- 45x5x2, 135x5, 155x3, 175x2, 185x5x3
Kroc Rows- 85sx18 each arm
Chest Supported Middle Back Flyes- 3 sets
Close Grip Fat Gripz Bench- 145x8, 8, 6
Incline DB Curls- 3 sets
OH Tricep Extensions- 3 sets

Ok workout. Bench was decent, last rep of last set was near failure. I'm trying to bring up my upper back and rear delts as I think they're a limiting factor in squats, but I'm not sure Kroc rows are doing the trick. Guns were 15 inches after the workout.

Inverted rows?

Yeah I should give them a shot. I think it's primarily traps/rhomboids/rear delts.

10-30
Dynamic/Recovery

Hang Power Cleans- 88x3, 110x3, 132x3, 142x3, 152x3, 162x3, 152x3
Front Squats- 198x3, 208x3x3
Box Jumps- 36 inches x 5, 40 inches x5x3
DB Lateral Raises- 3 sets
DB Shrugs- 3 sets

Solid workout. Heaviest HPCs that I've done in awhile. Never tried box jumps before but really liked these as well.

Hang Power Clean 152x3
Front Squat 208x3

God I suck at front squats. These were legitimately challenging and they're like 2/3 of my back squat working set weight.

looked like a ~10rm weight.

Yeah whatever issue I have is in the rack. I think even like 220 would be dubious for a triple for me. I feel like if my shoulders were a little bigger then it would help a ton in keeping the bar off my collar bones.

11-2
Max Effort

Squat- 45x5, 135x5, 185x4, 225x3, 265x2, 295x1, 315x1, 335x1, 355xf, 320x4 (1xf)
Bench- 45x5x2, 135x5, 165x3, 185x2, 205x1, 220x1, 225x1, 205x4 (1xf)
DL- 264x3, 304x3, 341x6
OH Ticeps Ext- 3 sets
Barbell curls- 88x6, 5
Incline DB Curls- 3 sets
Alternating DB Skull Crushers- 2 sets

Bar speed was really good on the squats to 335 so I made the decision to go 355 and then try 365. The jump from 335 to 355 threw me off at the bottom and I lost the weight forward despite getting it pretty high and fighting it for a couple seconds. Failed the 5th rep of squats verrrry high when I lost back extension. Bench and DL went relatively well.