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Old 02-03-2014, 06:13 PM   #31
David Meverden
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Re: Box squat from check

Quote:
Originally Posted by Vladimir Demirev View Post
Nik,

What rep/set scheme would you suggest for the weighted lunges, I've never done weighted before?

Thanks.
A few notes on accessory work:

-Generally the smaller the muscle group the more reps you do

-Do more reps if you want to build muscle mass (12-15 instead of 5)

-Heavier lower rep stuff typically goes near the start, lighter stuff, especially isolation work, usually goes near the end

and (perhaps the most useful for you)

-if you aren't sure, just do 8-12 reps for 2-4 sets.

For lunges I do all one leg in a row. So 8 right leg, rest ~30 seconds, 8 left leg, rest ~30 seconds, and so on. These would typically be later in a workout with heavier bigger lower rep exercises coming first.
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Last edited by David Meverden : 02-03-2014 at 06:21 PM.
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Old 02-07-2014, 03:52 AM   #32
Vladimir Demirev
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Re: Box squat from check

Hi,

Here are 3 of my sets today at 110kg. I did not push my butt too far back and it seems that my shins are about vertical. Looks like that the "plop" is also less than before.

Would be glad to hear your thoughts. All are WFS
http://youtu.be/F5EixYIHfb0
http://youtu.be/_m9VKsZ7DIU
http://youtu.be/lHD-FlCIQAc

Thanks,
Vlad
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Old 02-07-2014, 02:48 PM   #33
Robert Fabsik
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Re: Box squat from check

Looking good.

Have you noticed any benefits from doing them?
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Old 02-20-2014, 01:09 AM   #34
Vladimir Demirev
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Re: Box squat from check

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Originally Posted by Robert Fabsik View Post
Looking good.

Have you noticed any benefits from doing them?
Hi Robert,

Yes, box squats did help my free squats by teaching me to:

1)push my knees out
2)sit back
3)push from my heels and not tilt to the toes
3)keep tight lower back
4)activate my glutes

I think I've got all I can get from them for the time being. Presently I'm leaving box squats behind and am shifting to SMOLOV as I want to increase my back squat.
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