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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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D

Dash27

Member
You're a touch high.

I think you'd benefit from squatting to a box to get a feel for the form and depth you need. Just find a chair, milk crate, whatever that when you sit on it you are at or below parallel with your depth. Such as this girl is doing..

tumblr_lyjqphkOcR1qlhcpwo1_400.jpg


Also start with just a bar or even a PVC pipe/broomstick/whatever. Forget adding any weight til you get the basic form down.
 
D

despire

Member
Vanz said:
Hey guys, could you please critique my squat form? I know it sucks but if you could share some of your knowledge and help me get a bit better it'd be awesome :p
Click to expand...

Impossible to critique anything else since you only go 1/3 of the way down. Start again with just the bar and you make sure you hit parallel. And buy SS 3rd edition like Petrie said. Ebook version is super cheap.

http://www.youtube.com/watch?v=kawBY5p29fQ

http://www.youtube.com/results?sear....3.0.74.564.11.11.0...0.0...1ac.1.vJSFth79djM
 
I

IronBubbles

Banned
Dash27 said:
You're a touch high.

I think you'd benefit from squatting to a box to get a feel for the form and depth you need. Just find a chair, milk crate, whatever that when you sit on it you are at or below parallel with your depth. Such as this girl is doing..

tumblr_lyjqphkOcR1qlhcpwo1_400.jpg
Click to expand...

That girl is high too.
 
C

Cudder

Member
Thread is making me hnnnnng

And if that girl above me didn't have a box, shed fall back. The bar isn't in line with her body. But who cares? Those thighs...
 
V

Veezy

que?
Cudder said:
Thread is making me hnnnnng

And if that girl above me didn't have a box, shed fall back. The bar isn't in line with her body. But who cares? Those thighs...
Click to expand...

Box squats are not like regular squats. At the box you actually slightly release the tension and then drive back up with your heels and glutes, almost humping the air. So, she looks like she would fall back, because she would. Also, the bar doesn't stay above the mid foot because of how the lift is worked.

However, nobody cares about that, 'cause she looks fine even if it was wrong.
 
V

Veezy

que?
peterb0y said:
I'm too scared to box squat- id be fucked if I failed a rep.
Click to expand...

You don't start heavy and you don't start too low. Because you release the tension (since you don't want to bounce off the box) and you have to really force your knees out, it can be pretty killer on your hip flexors. However, the pause allows you to really focus on the pocket of the squat, building some solid strength in your hams and glutes.

Try a few reps at 50% of your 1RM to get a feel of the lift. I enjoy them, occasionally.
 
C

Cudder

Member
Veezy said:
Box squats are not like regular squats. At the box you actually slightly release the tension and then drive back up with your heels and glutes, almost humping the air. So, she looks like she would fall back, because she would. Also, the bar doesn't stay above the mid foot because of how the lift is worked.

However, nobody cares about that, 'cause she looks fine even if it was wrong.
Click to expand...
I'm going to need a video of the girl doing that, to verify your information.
 
T

theytookourjobz

Junior Member
theytookourjobz said:
Ok so first picture here is me circa 2008. Drank a lot, pack a day smoker, ate like dogshit.

http://i.imgur.com/dwjeB.jpg

Shortly after I quit drinking, quit smoking, and starting actually eating real food. Lost about 65lbs eating pretty good and exercising 4-5 times a week. Long story short, I've always struggled with food. Even since I've been living my "healthy" lifestyle, I am very weak when it comes to junk food. I know it's probably not the end of the world, but it's a slippery slope for me. It's a smart bet that I can't just have one, lol.

This is me today, a week into trying to lay off the cheat foods and really get my body where I want it. I'm 27 now and I've never had abs and I figure it's a respectable goal for every male at least once in his life. I'm going to try and post pictures once a week to document my progress and hopefully that, along with y'all's support, will keep me on track this time.

http://i.imgur.com/MollA.jpg

http://i.imgur.com/7BNuX.jpg


Updates on my progress. Going strong and strict for 3 weeks now. Original pictures were one week in.

http://i.imgur.com/UhJIm.jpg


http://i.imgur.com/hxmGA.jpg
Click to expand...

Got banned for trash talking the Vita (lol) but I wanted to update my progress. Still going strong paleo since the beginning of December.

http://i.imgur.com/bRxGIE7.jpg?1
 
F

f0nz0

Member
When i interned as a s&c coach with my university football team, all squats where box squats, its a good way to create explosiveness in lower body
 
V

Veezy

que?
f0nz0 said:
When i interned as a s&c coach with my university football team, all squats where box squats, its a good way to create explosiveness in lower body
Click to expand...

Yup, throw some bands or chains on it and you really start having fun.

Although, for most, just back and front squatting is good enough.
 
B

blackflag

Member
peterb0y said:
Also- Anyone ever eaten Questbar Protein Bars? Just bought a box of the chocolate brownie, they taste pretty damn good, and the nutrition facts seem too good to be true

Screen-shot-2011-08-23-at-10.35.52-AM.png


edit: someone on Amazon said they bloat you, I'll report back
Click to expand...

These are awesome, not loaded with sugar, high fiber, quality protein. Yummy.

PBJ is awesome but I like most of the others too. Lemon is GGROCE.

They have a new flavor I gotta try out. Chocolate Chip Cookie Dough.
 
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blackflag

Member
I don't think it's a troll post. He's posted several times in the thread for help. He's just starting out.

Sometimes you guys are so harsh. I understand the importance of doing it right but we shouldn't be scaring away new people trying to better themselves.
 
F

FallingEdge

Member
Real talk.

Fuck front squats. Fuck hack squats.

I don't understand how my legs are that beat up. Only did 3x10 @ 140 for front squats. 1 plate for hack squats. Yet legs are pumped and I am having trouble walking.

Fuck all of you.
 
P

Petrie

Banned
blackflag said:
I don't think it's a troll post. He's posted several times in the thread for help. He's just starting out.

Sometimes you guys are so harsh. I understand the importance of doing it right but we shouldn't be scaring away new people trying to better themselves.
Click to expand...

I really wasn't trying to be harsh, I genuinely wasn't sure if he was trolling. He really needs to give Starting Strength a good long read.

Cudder said:
Holy shit they have a ton of flavours for those Quest bars, I'll look into buying a few boxes since they're so highly regarded.

And holy shit, they have high protein peanut butter cups.
Click to expand...

They're expensive, but really, really good.
 
B

Brolic Gaoler

formerly Alienshogun
I must be doing something right. Don't know if it's just how I switched up my routine or the carb backloading I'm doing or what but my strength is coming back like crazy with the exception of squats and I attribute that to the weighted stair running I've been doing.

Ended bench today with a working set of 300x9 then immediately followed it up with 315x5 then 315x3, then 8 more sets of 315 for singles.

Feels good.

FallingEdge said:
Real talk.

Fuck front squats. Fuck hack squats.

I don't understand how my legs are that beat up. Only did 3x10 @ 140 for front squats. 1 plate for hack squats. Yet legs are pumped and I am having trouble walking.

Fuck all of you.
Click to expand...

<3 front squats.

Now go run stairs tomorrow holding dumbbells.
 
S

Szu

Member
FallingEdge said:
Real talk.

Fuck front squats. Fuck hack squats.

I don't understand how my legs are that beat up. Only did 3x10 @ 140 for front squats. 1 plate for hack squats. Yet legs are pumped and I am having trouble walking.

Fuck all of you.
Click to expand...

Different connecting muscles make for interesting results.

Make sure you hold a handrail when you're walking down some stairs.

It's best to avoid this situation.

fig.gif
 
C

Cudder

Member
Jessica: Hello, how can I assist you today?
you: Can I get Quest bars in Canada?
Jessica: Due to Canadian health codes about Lo han Guo.
Jessica: We are unable to ship to Canada at this time.
Jessica: We are working on reformulating our bars as quickly as possible to
Jessica: be able to start shipping again.
you: You mean changing up the ingredients?
Jessica: Yes, that is correct. We have to take out the sweetener that we are using since it is not considered as safe in Canada even though in other countries it is.
you: Just found that I can get Quest bars shipped to Canada from Bodybuilding.com
Jessica: That good to know. As much as we want to ship them to you we are just following your laws in Canada.
Click to expand...

damn Canadian laws
 
T

theytookourjobz

Junior Member
Dash27 said:
Great progress. Huge change from that first pic. How do you feel?
Click to expand...

Feel great. Plenty of energy and my training has improved a lot. Haven't lost anything from my lifts. I have a weightlifting competition next month and I'll most likely be lifting more weight down a weight class.
 
B

blackflag

Member
Cudder said:
Holy shit they have a ton of flavours for those Quest bars, I'll look into buying a few boxes since they're so highly regarded.

And holy shit, they have high protein peanut butter cups.
Click to expand...

I beta tested the peanut butter cups. They are pretty good but I stick with the bars because it's a good way to get my fiber.


best flavors imo are:

Peanut butter and jelly
peanut butter supreme
coconut cashew
cinnamon roll
banana nut muffin
chocolate peanut butter
vanilla almond crunch
 
F

FallingEdge

Member
Alienshogun said:
I must be doing something right. Don't know if it's just how I switched up my routine or the carb backloading I'm doing or what but my strength is coming back like crazy with the exception of squats and I attribute that to the weighted stair running I've been doing.

Ended bench today with a working set of 300x9 then immediately followed it up with 315x5 then 315x3, then 8 more sets of 315 for singles.

Feels good.



<3 front squats.

Now go run stairs tomorrow holding dumbbells.
Click to expand...

I can't wait till I just get one at 315. Maybe after Smolov Jr in March?

And fuck that. I know that tomorrow my legs are finished. Need to recover lol.

Szu said:
Different connecting muscles make for interesting results.

Make sure you hold a handrail when you're walking down some stairs.

It's best to avoid this situation.

fig.gif
Click to expand...

No joke. The weight was light but I did my best to maintain the best form and go from there. I genuinely am excited though as I have never done front squats, hack squats, or leg press. Excited to try this new routine throughout the summer.

Better believe that I held onto the hand rail. All wobbly and ish.
 
B

Brolic Gaoler

formerly Alienshogun
FallingEdge said:
I can't wait till I just get one at 315. Maybe after Smolov Jr in March?

And fuck that. I know that tomorrow my legs are finished. Need to recover lol.



No joke. The weight was light but I did my best to maintain the best form and go from there. I genuinely am excited though as I have never done front squats, hack squats, or leg press. Excited to try this new routine throughout the summer.

Better believe that I held onto the hand rail. All wobbly and ish.
Click to expand...

Pfft, I ran stairs today! MAN UP!

A guy I met on fitocrazy who is now my friend on FB did smolov jr for bench. It definitely worked for him. He also does texas method. Check out his logs at johnphung.com

It should be noted though the last few months he's been beat to shit.

That's one thing I like about 5/3/1. If you do it right, you prolong time before beating the shit out of yourself. Granted, the tradeoff is slower results. But if you're not training, you're not getting results anyway.
 
S

Szu

Member
In my old age, I thought I've seen it all in the gym.

Over the weekend, I saw someone using a machine assisted pull-ups/dips similar to this one.

tumblr_mcc3thJQbM1ro1u0fo1_400.jpg


However, instead of doing either pull-ups or dips, he holds onto the dip bars and presses down with one foot on the support bar while his other foot is on the footstep. He alternates his foot for each set and he even adjusts the weight.

Earlier, I also noticed him doing standing DB curls with his back.
 
S

snoopen

Member
Szu said:
In my old age, I thought I've seen it all in the gym.

Over the weekend, I saw someone using a machine assisted pull-ups/dips similar to this one.

tumblr_mcc3thJQbM1ro1u0fo1_400.jpg


However, instead of doing either pull-ups or dips, he holds onto the dip bars and presses down with one foot on the support bar while his other foot is on the footstep. He alternates his foot for each set and he even adjusts the weight.

Earlier, I also noticed him doing standing DB curls with his back.
Click to expand...
So he was using it as a step machine basically?
 
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