For today's squat training I decided to take a week away from box squatting and do some regular squat doubles before going back to the box next week. Squatting (relatively) heavy at the University isn't ideal, but it could definitely be worse. Next week I'll be fortunate to be back at the EliteFTS Compound to train Saturday and Sunday with Bruce, Mario, and the rest of the weekend crew there. After figuring out when the crew there is competing this Spring I'm going to pick a meet in the same time frame so it'll be easy to work my meet prep into their rotation..
Today was max effort lower @ Ohio University:
A1. Glute Ham Raises - 3x8
A2. Straight Leg GHR Situps - 3x10
A3. "Airplane" hip movement drill via Chris Duffin (video below)
[youtube=https://www.youtube.com/watch?v=e8JaC9SVQZs]
*I've had issues with hip impingement and adductor strains in the past, and this video from Chris Duffin has some really good ideas for ways to work on this. I did the 'hip airplane' movement today and sucked at it; so I assume that means I should probably start doing it regularly.
B. SS Yoke Bar Squats vs. elitefts Pro Average Bands
[youtube=https://www.youtube.com/watch?v=2yhSsTEu3ro]
150x8x2
240x5x2
Add Metal Ace Briefs
330x3x2
420x2x2
Add elitefts Pro Average Bands
240+bandsx2
330+bandsx2
420+bandsx2 (started breaking down and really pitching forward)
*I worked up to some fairly easy doubles and then dropped back down to add bands and work my way back up. Unfortunately when the person before me designed the weight room they placed only bumper plates on the squat racks.... Hopefully I can change this sooner rather than later (work in progress). Until then, accommodating resistance is my best friend. The bands on the camber of the SS Yoke Bar were really pulling me forward during the squat; which while not ideal forced me to grind through the lifts in an uncomfortable position. Still a lot of work to do but I think having to fight through all these challenging lifts that I struggle with should build my upper back and carry over well to my regular squat.
C. Banded Dimel Deadlifts - 4x12 w/ 135lbs + doubled pro light bands
[youtube=https://www.youtube.com/watch?v=WPGQzGOKHbw]
D1. Rear Leg Elevated Split Squats Holding 35lb Kettlebells - 4x12
D2. Hanging Leg Raises - 4x10
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