Today was week 2 of speed squats with light bands + chains. I did 7 doubles with 325 then one more set with 345, with less than a minute rest between sets. I'm making some progress with improving these box squats, I definitely still need improvement with staying tight on the box and using my hamstrings and glutes to come up. After training Dave talked to me about how to do standing cable abs as a warm-up vs as a heavier assistance movement, and how to do reverse hypers a few different ways. He talked about using the standing abs to help 'mobilize' the hips and stretch the hamstrings, and using a more controlled reverse hyper with a shorter range of motion vs a heavier swinging reverse hyper (but still reversing your legs before the swinging weight comes to a stop). Definitely some good things I'll be focusing more on, I know that more emphasis on certain assistance work will make a huge difference in my training.
A. GHR - 4x8
B. Standing Abs - 4x10
C. D.E. Box Squats vs light bands + chains
[youtube=https://www.youtube.com/watch?v=H9B_F_F5FyM]7x2 w/ 325lbs
1x2 w/ 345lbs
D. Hip Belt Squats w/ Pit Shark - 4x10 w/ 9 plates a side
E. Reverse Hyper (controlled, arched back) - 4x12
More from Joe Schillero:
