DE squats,10-20-03

[jack]

Speed box squats(11.25" box,no suit,belt,47%)--12x2x205 + purple bands;

GHR(yielding,about a 2 sec. pause)--5x8, 1x10(tough);

Rev. hypers--1x10x120,130,140;

Kneeling ab pulldowns--1x8x50,60,60,60,60,60;

Situps(ghr)--3x15.

The low box is a challenge but it's one I need to use more. The rev.hypers burn me a new one and make me look forward to ab work .

[fish]

Jack,

I'm curious to know the percentage difference between your low box and high box squats.

(I think that if I go back through your posts, the info is there, but you probably have it on hand.)

When doing a full squat, and I mean buns to the boards, I struggle to get 10 x 150.

But in the HBDL, which takes the thighs to parallel, 10 x 250 is not too difficult.

Is such a substantial difference a function of my lack of strength, a function of the different exercises, or what ?

fish

[jack]

Fish,what is a HBDL? I'd guess you're a quad squatter, you probably use your quads more than your hams. On the ass to the grass squats,hams,glutes and lower back are the primary movers of the weight. Squats at parallel or above don't require as much of the posterior chain of muscles. I'd say if you brought this group your squat numbers would sky rocket. There are other issues,mostly form that will improve your squat strength but the posterior chain is the key. The glute ham raise and reverse hypers are great ways to bring this up. Since I've been doing them ,for about 10 months now,my squats have gone up over 100#'s.

[Pam]

My groin hurts just reading that. I hate using the bands on squats. I get so worried about my knee that they just arent any fun

No weight on your GHR situps? Are you feeling ok?

If I could butt in on yours and fish conversation...not that either of you could stop me I think the difference in weight also has to do the exercise itself. Not sure this will come out right...but wouldnt the difference in weight have to do with the fact that when you squat...ok here's the hard part....ok let me try this a different way...when you deadlift (and Jack I think Fish meant hex bar deadlift maybe?) your momentum is just going in one direction..up...but when you squat you have to apply resistance going down, pause, then go back up again...you are moving in two directions rather than just the one.

I am able to deadlift more than I am able to squat and isnt that true for most people? I dont free squat much but last time I did...and I did it just for fun I believe I did 165...dont remember how many reps...but I can deadlift...I believe off the floor around 250...does that sound right Jack. I am so bad with my numbers...and I dont have my log here.

Anyway, just my 2 cents for what its worth.

Oh Jack I think Fish was wondering the difference between what you squat with a low bench as opposed to a high one...I could be wrong...first time for everything.

[jack]

My bad,I didn't realize we were back to the hex bar . You're ri, rig ,righ,er right Pam,about the difference in the two. The squat is reversal strength and the variation of the dead is just pure pulling power. If the hex bar has lifting handles it's more of a low pin pull but each uses the posterior chain. For me the deadlift is the hardest lift because you're pulling from a dead stop,you've got to overcome the dead floor weight and don't get reversal energy buildup(except for the butt dip ).

The 250 sounds right Pam but you didn't tell me about the free squats . It varies from person to person,squat vs. deads. Those with longer arms and torso's can probably deadlift more than they can squat. I guess it just depends on what you specialize in,body type and which you work the hardest.

I'd have to go back and check my #'s at the different heights but I don't think I've done any real heavy squats below a couple of inches below parallel. I can see the value of doing real low box squats on ME days but I've been operating on the theory of why waste all that energy when all you have to do is just break the plane . I do need to try a couple of ME days on the 11.25" box.

[Pam]

Would that be kinetic energy you build up there Jack? See how good a job you and Chris did explaining that to me...I even remember what it is.

Nope, didnt tell you I did free squats...and thought twice about posting that. I was just screwing around so dont get your undies in a bundle. I dont even remember when we did that.

I am exhausted and going to hit the couch as soon as I can get the kids rounded up and in bed.

[jack]

Kinetic energy,just like a spring ready to uncoil. I don't think we taught you,you taught us. So you slipped up and confessed about the free squats . How did they feel. Since you've recoverd from your injury,I won't say anything . This time .