6/14 Maximum Effort Sq/DL

[Ermantroudt]

I missed both DE days over the weekend, so I could work

1. Cambered Squat Bar Low Box Squats: 45x3x3, 95x3, 145x3, 165x3, 185x1, 205x1, 225x1, 245x1, 265x1, 285xMiss, 275xMiss This was done with a full three second sit on the box...

I was going back over my records and that ties my old PR, but that was set with another sheet of 3/4" plywood on the box, so I was lower and still tied my PR.

2. Zercher Squats: 225x2x8 Hammies started cramping up bad at this point and I felt like I was going to tear one of them...so I stretched for a bit and went lighter 135x2x20

3. GHR: 4x12 Focused on keeping my knees touching
4. Standing Abs: Green Bandx4x15 Right Hip cramping up

Need more water during the work day.

I have not been this sore since I thought I was going to be a BBer!

Erm

 

[Frank White]

Hey Erm!
Those low box cambered squats are hard enough, why the 3 second pause?

Frank

 

[Ermantroudt]

It was an effort to keep the bar from swinging, and cause it is harder.

Erm

 

[Frank White]

I see and feel your pain!

 

[Ermantroudt]

F-Dub: What is your and PC's PR off the low box with the Cambered Bar?

BTW: I have been using a box that would be low/parallel/high if I was using my meet stance on ME day, but I have been going about 24" wide on the outside of my feet-Duh!

Erm

 

[Frank White]

Paul and I are on different schedules, My crew trains Mon, Wed, Fri and Sat. Paul's crew trains Tues Wed, Fri and Sun. Paul does speed squat on Tues and Max eff squat on Fri. I am traditional Westside. So I don't know all his numbers, we see each other on Wed and Fri.
My best Giant Cambered Bar off the 12.5" box is 470. That box is a couple inches below for me. I do all my ME exercises with a shoulder with the part stance. My 14.5" box I did a 515, the bar is new so I just started to rotate it in my rotation. A full rotation for me is around 18 weeks. So it is a long time between some of these exercises.