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Health & Fitness
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Old 09-28-2011, 08:24 PM   #221
dwass325
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Have you ever done them?
Yes. I've gone up to 275 x 8 or 135 x 20 (my maxes for weight and reps, respectively) on front squat and, while I'll concede they are massively uncomfortable, I would suggest you're doing something wrong if you are on the verge of blacking out.
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Old 09-28-2011, 09:32 PM   #222
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idk how you can choke out from box front squats, or front squats in general. The bar is on my clavicle, not my throat.
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Old 09-28-2011, 09:42 PM   #223
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I gotta start front squatting more... gotta get my clean form/grip up.
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Old 09-29-2011, 03:40 AM   #224
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yo glight nah man never really do. my coach swears against it. when i was a lot stronger a year or so ago i threw up 400 something for a few. just get much more out of front squats imo.

did 2 DB's on the lunges.


i dont really see the need for box squatting. just my opinion though. im pretty much set on going ass to ankles whenever i can. thats a squat to me. and if youre almost blacking out its probably just your breathing technique. theres a lot of people that actually struggle with that
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Old 09-29-2011, 09:46 AM   #225
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why would one do box squats vs regular?

I saw someone at the gym once doing it down on a bench and I know they were doing it wrong because their backs were bending and it looked like the weight was compressing their spines.
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Old 09-29-2011, 11:42 AM   #226
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why would one do box squats vs regular?

I saw someone at the gym once doing it down on a bench and I know they were doing it wrong because their backs were bending and it looked like the weight was compressing their spines.
I wish I could explain it, but it has to do with the rocking motion and the explosive action on your heels. It's all about the heels and sitting as far back as you can on the heels. It's also good for getting rid of the habit a lot of people have of squatting with their knees over their toes.
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Old 09-29-2011, 08:52 PM   #227
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why would one do box squats vs regular?

I saw someone at the gym once doing it down on a bench and I know they were doing it wrong because their backs were bending and it looked like the weight was compressing their spines.
Box squats help your Fast-twitch muscles, its an explosive exercise that helps your power output, if you do them use light weights 30LBS or so and use bands if you have them for resistance, due 12/15 reps for 3 sets, I would do these once or twice a week no more
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Old 09-29-2011, 08:56 PM   #228
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Don't mention band box squats..... hell on earth
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Old 09-29-2011, 09:05 PM   #229
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QUOTE=B_Cyrus;13634562]Don't mention band box squats..... hell on earth [/QUOTE]

I here you man they do hurt I would just do light sqauts with bands and do them really fast like your trying to jump but don't leave the growned, this works just as well but with less stress on your joints
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Old 10-01-2011, 01:42 PM   #230
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im going to post a workout in a little. i ate wayyyyy too much crap at the food truck festival last night.
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Old 10-01-2011, 02:12 PM   #231
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im going to post a workout in a little. i ate wayyyyy too much crap at the food truck festival last night.
Food and beer sounds like a great time
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Old 10-02-2011, 05:49 AM   #232
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4 rounds. density type workout

- Bulgarian split jumps- 8 each leg
- Rotational reverse lunge with 80 lb curl bar, 8 each side
- Mountain climbers- 50
- goblet squats with 115lb db- 10
- 4 ft box jumps- 10
- divebomer + Plyo- 12 each
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Old 10-08-2011, 01:24 PM   #233
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did a workout a couple days ago in the weightroom. finally got to clean and drop the weight. needless to say im VERY SORE.

- hang cleans- 4x5- ended with 263LB

- front squats- 3x8- 235LB
<
- GHR- 3x8- 45 LB sandbell

- Kettblebell swings- 2x20-72 LB
<
- Sandbag rotational lunge- 2x20- 75LB bag

finisher: xband squats- get 2 thick bands, wrap it around your foot and over your head to the opposite shoulder. 2 bands make an X. do sets of 10 then rest for 10 seconds. i went to 100. and they are absolutely brutal.
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Old 10-08-2011, 02:48 PM   #234
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Do they have 1.5lb weights at your gym? If not how did you get 263 lol...clamps?
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Old 10-08-2011, 03:15 PM   #235
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Why do some people do hang cleans instead of a full power clean? Is it just a different workout pretty much.

I got my home gym set up last night and was practicing power cleans and I had my friend video me and I have a lot to learn. The form is tough to get down
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Old 10-08-2011, 04:53 PM   #236
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Why do some people do hang cleans instead of a full power clean? Is it just a different workout pretty much.

I got my home gym set up last night and was practicing power cleans and I had my friend video me and I have a lot to learn. The form is tough to get down
A power clean is almost like a deadlift + a hang power clean. If the deadlift portion isn't necessary for your training a lot of people will foxy just on the hang portion. That's the explosive part of the movement which is why you see a lot of athletes do just that. It takes some of the movin parts out of the equation too, so try can be a little easier to learn.

Post those videos. We can help with form here. Just work on each of the 3 pulls individually and drill te starting and finishing points for each. Then slowly put it all together.
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Old 10-08-2011, 05:53 PM   #237
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Incline Db
Warmup
10
9
6
Dips
20
20
15
10
Flies
10
7
6
Abs
Run

Easy enough day...
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Old 10-08-2011, 05:58 PM   #238
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Why do some people do hang cleans instead of a full power clean? Is it just a different workout pretty much.

I got my home gym set up last night and was practicing power cleans and I had my friend video me and I have a lot to learn. The form is tough to get down
Clean form is tuff but once you get it you won't forget it It is harder to do a full clean because it requires you sit back and that is an unconfortable position, also at the begining it is easier to use your arms to jerk the bar up instead dipping down and shrugging your shoulders to force the bar up, keep practicing though it will come and you will be stronger, quicker and more explosive
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Old 10-08-2011, 06:43 PM   #239
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A power clean is almost like a deadlift + a hang power clean. If the deadlift portion isn't necessary for your training a lot of people will foxy just on the hang portion. That's the explosive part of the movement which is why you see a lot of athletes do just that. It takes some of the movin parts out of the equation too, so try can be a little easier to learn.

Post those videos. We can help with form here. Just work on each of the 3 pulls individually and drill te starting and finishing points for each. Then slowly put it all together.
Ok maybe I will when I get a chance. Problem is they're on my phone so they'll come out really sh1tty. I'll get my gfs flip this week to get better quality. I was watching some videos and I think my problem is I don't shoot my elbows under quick enough and I was a little afraid to throw the weight up on my shoulders. When I watch videos people seem to just let it hit their shoulders and collarbone area
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Old 10-08-2011, 09:48 PM   #240
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We use kilos matt. x2.2.
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