Legs (Box Squat Spec) and Biceps
Tonight I decided I’d take some advice from my local gym hero Sam and really work on my form for squatting. It was a nice spin on leg day, and I think it’s going to lead to breaking through some plateaus and added comfort when it comes to squatting heavy. My legs were in for a treat tonight.
I started my workout off with box squats, kind of like normal. I stretched my hips and my legs out before and during my initial warm up sets at 135. Once I was ready to go for 225, I added about 3 inches onto the box. Why? Well, tonight (and hopefully more workouts after this) was going to be all about form and practice. When I volume squat, I squat free and as low as my body allows. When I box squat, I’m usually on a box that’s below parallel. I know that when I go to measure my max box squat, I want it on that low box. So the trick here is that I’m acknowledging that by adding inches to the box, it’s already a different exercise. If you’ve followed along, last session with a box I was doing sets up to 265. Tonight, I started my working sets at 265 and got up to 315.
There was a very interesting takeaway from tonight. When I had talked to Sam last, I was saying that my legs and I guess the rest of my body starts to get a crushing sensation at around 300 lbs. Tonight, at 315, it didn’t. I was able to sit down onto this higher box with 315 lbs on my back and stand back up without any problem. Three inches apparently makes an enormous difference (c’mon, you’d kill for an extra 3 inches, don’t lie). I’m hoping that after mixing in this kind of training and making my form better that I’ll be able to slowly start pulling the added plates out and reduce the box elevation once again. When I do that, I’m hoping that my squat will remain above where it last was.
After box squatting tonight, my legs were fired up. I went onto do stiff leg deadlifts but my lower back started to nag me. Not a good feeling, so I’ll probably sleep on some ice. It didn’t seem to bother me when I was front squatting though. I just stuck to a few triples and a couple doubles tonight. The stair master at the end actually had my legs burning up after that whole workout. It’s a love hate relationship.
|Exercise||Sets x Reps||Weight||Comments|
|Box Squats||4 x 3||135||There's hamstring, quad, and hip stretching throughout these sets. Every single rep is done explosively (enough to hear the bar/plats clack).|
|2 x 3||225||This and the following sets have 3" added to the box (to make it about 1/2" above parallel)|
|2 x 3||265|
|1 x 3||285|
|1 x 3||295|
|1 x 3||315|
|1 x 2||315||Every set from here on is 5 seconds held at top, 5 seconds on box.|
|1 x 3||225|
|1 x 3||225||Elevated 1.5" off of box|
|1 x 3||225||No box elevation|
|Stiff Leg Deadlifts||1 x 6||135||Dumbbell curls between these sets.|
|1 x 6||155|
|1 x 6||155||**Lower back started to nag for some reason. Not pushing that.|
|Dumbbell Curls||4 x 5||40|
|Front Squats||2 x 3||135||Hammer curls between these sets.|
|2 x 3||155|
|2 x 2||175|
|Hammer Curls||4 x 6||40|
|Seated Hamstring Curl||3 x 8||100|
|Reverse Curls||3 x 8||50||Superset with spider curls|
|Close Grip Spider Curls||3 x 6||50|
|Stairmaster||10 Minutes||Medium Pace|