Wed march 16 Raw squat
For those who don't know...i have a muscle jam in my back and i can't deadlift, it cause too much pain. So i have change my deadlift day for 3 rm raw box squat base on some article Sebastian Burns wrote a while ago and...good morning. I won't say it's the best thing to get you a bigger squat or anything...but here's a few good things about this training. http://ironsport.dk/phpBB2/viewtopic.php?t=406
- 3 RM make you stronger
- On the box you practice the movement of sitting back
- The box is set at my sticking point so i have to explode right into my weakness zone
- When i use the bands they are set for resistance or lightened method to overload to top of the movement
- And...well...i love to squat! Most people hate to squat once a week, and i love doing it twice!
So why i am not doing speed work instead?? Well, i did it for a year and half...my squat went up with some pr. Stop doing it for a while now to do deadlift instead and was afraid that lack of speed would kill my squat but was surprise that my squat was still going up. So the progress was made because of heavy sunday squat with metal militia and not the speed work. Squat training is much like bench training...you have to learn to ride the suit (or shirt) to get the most out of it and perfect your form. And squatting heavy in the gear make you stronger. This is simple as that.
So i have a raw bench day and a heavy shirt day... now i have the same with the squat. I will not deadlift for a while, but it's good for my head cause i don't like deadlift. But you know what? When i will grab the damn bar next time i will deadlift, it will be some heavy ass weight! :)
Today's training went like that:
Raw box squat 3 RM
bar x 10
add double mini-bands (resistance)
95 x 5
135 x 3
185 x 3
225 x 3
285 x 3
325 x 3
375 x 3
415 x 3
Seated good morning (it work the ham too when you get your feet wide in front of you)
3 sets of 12 reps with 145 lbs
Seated leg curl
4 sets of 10 reps
Seated rowing
4 sets of heavy 6-8 reps
Lat pulldown
4 sets of 8 reps