Box Squats
very low box
135 x 5 x 2
155 x 5
Band Lightened Squats
blue bands
315 x 5 easy reps
405 x 5
455 x 2 425 x 2 same set
425 x 5 (ratio of squats to good mornings was not great)
Lunges (w/ back foot on bench)
95 x 8 x 2
95 x 6 x 2
(hardest part was balance)
Pause Squats
Did a few sets of 95lbs to help improve squat form
Ab Wheel
8 comments:
Just FYI, with your squat max, there is no way you should be using blue bands on the reverse-band squats. Go for purples until you squat 400.
I hate ever agreeing with Nathan... lol. But he's pretty much right. Although for the sake of being an ass, I'm going to quote 100lbs higher. Don't bother with bands until you squat 500.
Actually, I intentionally used the blues to overload the top. Greg was panting so hard from repping 455. It was general CNS training for getting used to something much heavier than we are used to.
If I was doing it, I would have used greens + blues and loaded on 675+
No offense to Greg, but how the hell does having him essentially quarter-squat 455 help him in any way? He can't even squat 315 in gear, so what possible benefit is there in him being underneath anything over 315?
I hate ever agreeing with Nathan...
Why wud I do?
Heavy training reinforces proper form, as you can't good morning up something that heavy at the top. You have to have good form if you want to overload this much. As Greg found out, when it got heavy, he tried to good morning and failed, but when he corrected it, he could finish the rep.
Also, with the blues, it's only 325ish at the top?
Dave, it's ridiculous. He would be MUCH better served by putting all his time and effort into improving his straight weight squat to improve his power out of the hole. This is the sticking point for almost everyone who squats less than 500. Band-lightened squats are great for YOU since a. you use the Centurion and b. your lower back can get you to at least the mid-way point almost every time. Greg is not at that level.
Just to jump on the bandwagon here: who has a problem locking out a squat? That's one place I've NEVER seen anyone miss. The highest I'd expect anyone to have a problem is slightly less than halfway up, the point when basically everyone slows down. I understand the use of heavy supports even though I don't really think they're necessary, but (and I hate to agree with Phil here) but working the full range squat is probably the best idea.
Greg, I don't remember, but do you wear a squat suit? If you don't then it's even MORE important to work the regular, powerlifting style squat in your training. I believe the reason that bands (and even chains) are so effective and useful is because they allow you to approximate the suit (or shirt) when you trian without having to actually put it on. They lighten the load at the bottom and make it heavy at the top. That's what gear does. And even still, the weight that you work with, the vast majority of the time, should be below your max. (For example, with a lightened exercise load your max at the top and let the bands remove tension at the bottom so you feel your max at the top but less at the bottom).
As you can see I'm not a big fan of lifting more than your max Why? There's no need because the range of motion is so small that it's irrelevant. If your lockout is 150% of your max then it's NOT a weak point. This is an even bigger point in weightlifting but it still applies to powerlifting.
I make really long posts.
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