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Thread: My 545lb Box Squat: 5 reps RAW
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My 545lb Box Squat: 5 reps RAW
Shot last night after a 20 minute deadlift/squat workout:
June 25th 2012
http://www.youtube.com/watch?v=YaDk84ZD1Ww
The workout went like this:
Deadlifts: RAW (no belt, no wraps, no straps)
Set 1: 225lbs x 6 (warm-up)
Set 2: 315 lbs x 4 (warm-up)
Set 3: 405 lbs x 3 (work set)
Set 4: 455 lbs x 1 (work set)
Set 5: 505 lbs x failure mid-shin
Box Squats: RAW (no belt, no wraps, no straps)
Set 1: 225lbs x 10
Set 2: 315 lbs x 10
Set 3: 405 lbs x 10
Set 4: 545 lbs x 5
Didn't train legs last week. Didn't have the time really with my client load. So did bodyweight/high volume squats/lunges instead. This week, decided to get a session in... even if it had to be very brief like last night's.
Still in maintenance mode. No cardio done in 6 years... but managing to hold decent size/condition:
Pic taken: 23rd June 2012 - 7:15a.m.
Pic Taken: 25th June 2012
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u look pretty good.
Why? O Why would you squat in the 4-5 rep range without a belt, your begging for back problems later in life.
Also, you are obviously strong, but those squats look a little shy of parallel (our teaching for football training)
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In 2007 when I threw my back out, I had been training with a belt. Since then, I've done away with belts and straps... and, instead, worked on improving the weak areas: TVA strength, hamstring/groin flexibility, forearm strength, and glute activation. No issues since. The only time I use a belt is on Barbell push-presses (or standing overhead press single, double or triple work)... if at all.
They are a little shy of parallel. I, usually, squat 3-5 times per week... working through different Ranges-of-motion. When I box squat, I do so with a National cycling coach, who sets the bench at that height so his athletes engage their hips more. On other days, I front squat ass to heels... do bulgarian split squats with front and rear leg elevated, or do a wider powerlifting squat to parallel.
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e.g. Front squats: 275lbs ass-to-heels:
http://www.youtube.com/watch?v=m6Gko8ERaTE
^^Max here is 315lbs ass to heels.
So... ROM is a non-issue for me. Any weight I put on my shoulders, I will squat...for whatever ROM/movement pattern I'm training that day.
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06-26-2012, 11:36 AM #5
IMO belts lead to improper form and injury.
As Nark said, strengthening weak supporting areas is much better than a belt
I used a belt for years. Got a bulging disc in my back from football and training and while rehabbing, talked with some knowledgeable people on belt use. Since then I never used a belt again, and before attempting to squat again I strengthened what needed to be strengthened to provide the support. I have has no issues since
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06-28-2012, 10:32 PM #6Banned
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Dude your quads are fcking out of this world
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06-29-2012, 01:26 AM #7
Thats unreal...
Why do you squat so often? That would kill me, after a hard legs session with a 20 minute walk on the treadmill AND half an hour of stretching my DOMS usually lasts for 3 days.
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Everyone is different, Guaranteed if I go above 275lb and don't wear a belt I will pay. But I have sever Degenerate joint disorder, I also use just the smith machine for squats anymore and don"t do heavy weight anymore. I myself would never go below parallel(5 knee surgery) it puts to much strain on my knees. Tks for posting video and pics.
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Thanks mate.
Trying to get back to where they were in 2006. Back then, they were truly beastly IMHO. I'm a lot fitter now that I'm smaller... but I do miss the size.
I've never followed typical training splits or suggestions on optimal frequency as relayed on the message boards. So when I came across John Broz's training philosophy, (re: ED max effort squats) it made sense to me.
When I came to the boards, I was already squatting twice or thrice per week. The only time I'd get DOMS is when I dropped frequency to once per week or every other week (which aligned with what highly trained athletes report as well).
Since I retired from competitive bodybuilding, my goal has been to get beastly strong and ridiculously fit... so my training now reflects that. I do a lot of odd-object lifting, sprinting, truck-pulling, crawling etc.
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07-03-2012, 06:32 PM #11
Fuarrrkkk! Loving the kid in the background!
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07-03-2012, 08:55 PM #12
Looks great Nark! When it comes to support I still wear a belt for heavy squats but will never wrap my knees again. Training for a power meet 20 odd years ago a buddy wrapped my knees (Nat champ so a bit strong) so tight it broke veins in my gastroc and put me in the hospital on blood thinners for 3 days in fear of clots. Knees have never been better since then.
Great video's. Keep em coming!
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08-06-2012, 08:19 PM #13New Member
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Straight beast!
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08-06-2012, 09:06 PM #14
You are a beast man! I don't know how you squat 3 times a week! After a leg workout I'm usually to sore to even do cardio for a day or two! Straps & Belts are always a controversial subject. IMO they take away from the muscles, joints, and ligaments that need to be built up to handle it. Nice lift!
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08-11-2012, 01:00 AM #15Originally Posted by Narkissos
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09-06-2012, 11:44 AM #16Junior Member
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I personally never use a belt, always jacks up my form. To answer the question 14%is body fat id say
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09-07-2012, 06:52 AM #17
Thats good to hear about not using the belt coz i just ditched mine a few weeks ago and my squats feel good!!
I only use them for deads and stiff leg deads now or should i even ditch the belt for that??
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Honestly, I think you should keep 'em in for deads/SLDL. I hardly do but, IMHO, deads are a different animal all together. Greater risk of some shit going wrong.
On squats, it's easier to keep the upperback tight: Chest up... shoulder blades pulled back.
On deads, I've seen some particularly dreadful pulling form on max effort lifts (or high volume work where exhaustion sets in). I would suggest that you keep it in.
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09-12-2012, 05:28 AM #19
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