My 545lb Box Squat: 5 reps RAW

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06-26-2012, 10:00 AM
Narkissos

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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:

Attachment 124054
Pic taken: 23rd June 2012 - 7:15a.m.

Attachment 124055
Pic Taken: 25th June 2012
06-26-2012, 10:15 AM
ironbeck

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)
06-26-2012, 11:10 AM
Narkissos

Quote:

Originally Posted by ironbeck

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.

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.

Quote:

Originally Posted by ironbeck

Also, you are obviously strong, but those squats look a little shy of parallel (our teaching for football training)

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.
06-26-2012, 11:13 AM
Narkissos

Quote:

Originally Posted by Narkissos

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.

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.
06-26-2012, 11:36 AM
Noles12

Quote:

Originally Posted by ironbeck

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)

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
06-28-2012, 10:32 PM
Razor

Dude your quads are fcking out of this world
06-29-2012, 01:26 AM
Super-Chump

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.
06-29-2012, 02:45 AM
ironbeck

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.
07-01-2012, 11:41 PM
Narkissos

Quote:

Originally Posted by Razr.

Dude your quads are fcking out of this world

:) 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. :)

Quote:

Originally Posted by Super-Chump

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.

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.
07-01-2012, 11:45 PM
Narkissos

Quote:

Originally Posted by ironbeck

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.

Np mate. Just doing my part to show that the staff here are real people.
07-03-2012, 06:32 PM
dooie

Fuarrrkkk! Loving the kid in the background!
07-03-2012, 08:55 PM
kelkel

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!
08-06-2012, 08:19 PM
SoldierBull

Straight beast!
08-06-2012, 09:06 PM
Live for the PUMP

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!
08-11-2012, 01:00 AM
Armykid93

Quote:

Originally Posted by Narkissos

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

What are the exercises you do to support the areas you need so you're not having to use a belt or wraps?
09-06-2012, 11:44 AM
martymcfly85

I personally never use a belt, always jacks up my form. To answer the question 14%is body fat id say
09-07-2012, 06:52 AM
Bulkn

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??
09-11-2012, 12:55 PM
Narkissos

Quote:

Originally Posted by Bulkn

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??

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.
09-12-2012, 05:28 AM
Bulkn

Quote:

Originally Posted by Narkissos

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.

Good to hear this from you, almost exactly what im thinking after i tried some deads monday without the belt.