I get what you're saying and mostly agree. But it's also possible to do a more upright, quad focused squat with a box. I've done it. The trick is you don't actually sit on the box. You just use a normal squat pattern and go down until your but touches the box, then right back up. But absolutely a box is better for a particular type of squat. I use is specifically to work on building hip strength most of the time. When I was doing it regularly I think it benefitted my Sumo Deadlift more than my squat, but still helped my squat too.DCR wrote: ↑Fri Apr 05, 2024 6:21 pmIt depends on the movement pattern for which one is looking. I think that use of a box - but not necessarily a "box squat" - can be a good tool to get someone to understand what depth is. However, the "box squat" as generally done trains a pattern that's great if one wants to squat back back! BACK! but much less so if one wants to squat in one's quads, where IMHO it ought to be. I've found that it also causes a lot of dudes to "reach" with their ass, leading to undesirable anterior pelvic tilt. That all said, I can see using it as a supplemental movement.
Platypus lifts/reads
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- Clearwater47
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Re: Platypus lifts/reads
- DanCR
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Re: Platypus lifts/reads
Right, your bolded is what I meant in my bolded.Clearwater47 wrote: ↑Fri Apr 05, 2024 7:12 pmI get what you're saying and mostly agree. But it's also possible to do a more upright, quad focused squat with a box. I've done it. The trick is you don't actually sit on the box. You just use a normal squat pattern and go down until your but touches the box, then right back up. But absolutely a box is better for a particular type of squat. I use is specifically to work on building hip strength most of the time. When I was doing it regularly I think it benefitted my Sumo Deadlift more than my squat, but still helped my squat too.DCR wrote: ↑Fri Apr 05, 2024 6:21 pmIt depends on the movement pattern for which one is looking. I think that use of a box - but not necessarily a "box squat" - can be a good tool to get someone to understand what depth is. However, the "box squat" as generally done trains a pattern that's great if one wants to squat back back! BACK! but much less so if one wants to squat in one's quads, where IMHO it ought to be. I've found that it also causes a lot of dudes to "reach" with their ass, leading to undesirable anterior pelvic tilt. That all said, I can see using it as a supplemental movement.
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Re: Platypus lifts/reads
@platypus when are you launching your ebook and starting your seminar series on how to add 80 pounds to your deadlift in one day? Asking for a friend who wants to pre-order...
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Re: Platypus lifts/reads
4/8/24 - max effort upper
4/9/24 - max effort lower
Notes:
- Thank you all for the encouragement!
My ebook, Pulling with Platypus: A Proven Plan to Promptly Pull Preposterous Poundages will be available shortly for just four easy installments of $20. Thats ONLY $1 for every pound I can add to your deadlift in a SINGLE DAY with my gym tested, experience based method. Do you want to stomp around the gym like a miniature DRAGON and MURDER the weights? Do you want RESPECT from men, ADMIRATION from women, HIGHER SALARIES from employers? Do you want HUGE BACK MUSCLES and VEINY FOREARMS? Call now and instantly get my second ebook, Supersize This Bicep: Fast Food and Lifting as a FREE GIFT!
Close grip bench | 195x1 220x1 195x2x2 |
Chinup | BWx8, x5, x4 |
DB incline press | 70x7rp |
LTE | 120x9rp |
4/9/24 - max effort lower
12" box squat | 275x1 315x1 325x1 295x2x2 |
#2 rack pull | 405x4 365x5 |
10 down | 8:34 |
Notes:
- Thank you all for the encouragement!
My ebook, Pulling with Platypus: A Proven Plan to Promptly Pull Preposterous Poundages will be available shortly for just four easy installments of $20. Thats ONLY $1 for every pound I can add to your deadlift in a SINGLE DAY with my gym tested, experience based method. Do you want to stomp around the gym like a miniature DRAGON and MURDER the weights? Do you want RESPECT from men, ADMIRATION from women, HIGHER SALARIES from employers? Do you want HUGE BACK MUSCLES and VEINY FOREARMS? Call now and instantly get my second ebook, Supersize This Bicep: Fast Food and Lifting as a FREE GIFT!
- DanCR
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Re: Platypus lifts/reads
You had me at DRAGON.platypus wrote: ↑Wed Apr 10, 2024 4:13 am My ebook, Pulling with Platypus: A Proven Plan to Promptly Pull Preposterous Poundages will be available shortly for just four easy installments of $20. Thats ONLY $1 for every pound I can add to your deadlift in a SINGLE DAY with my gym tested, experience based method. Do you want to stomp around the gym like a miniature DRAGON and MURDER the weights? Do you want RESPECT from men, ADMIRATION from women, HIGHER SALARIES from employers? Do you want HUGE BACK MUSCLES and VEINY FOREARMS? Call now and instantly get my second ebook, Supersize This Bicep: Fast Food and Lifting as a FREE GIFT!
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Re: Platypus lifts/reads
4/11/24
Notes:
- Press is uncooperative again today. I'd like to give it it's own training day instead of throwing them in after bench. My training partner has a meet the weekend after this one, and following that we might reorganize training a bit as neither of us are planning to compete in powerlifting again in the near future.
Bench | 180x5x5 |
Press | 150xF, x2 135x3 |
Aussie pullup | BWx12, x10, x8, x6x2, x5, x3 |
EZ curl | 70x14rp |
Notes:
- Press is uncooperative again today. I'd like to give it it's own training day instead of throwing them in after bench. My training partner has a meet the weekend after this one, and following that we might reorganize training a bit as neither of us are planning to compete in powerlifting again in the near future.
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Re: Platypus lifts/reads
Ordered seven of each. Can I attend a $1600, 3-day seminar to double my results again?platypus wrote: ↑Wed Apr 10, 2024 4:13 am 4/8/24 - max effort upper
Close grip bench 195x1
220x1
195x2x2Chinup BWx8, x5, x4 DB incline press 70x7rp LTE 120x9rp
4/9/24 - max effort lower
12" box squat 275x1
315x1
325x1
295x2x2#2 rack pull 405x4
365x510 down 8:34
Notes:
- Thank you all for the encouragement!
My ebook, Pulling with Platypus: A Proven Plan to Promptly Pull Preposterous Poundages will be available shortly for just four easy installments of $20. Thats ONLY $1 for every pound I can add to your deadlift in a SINGLE DAY with my gym tested, experience based method. Do you want to stomp around the gym like a miniature DRAGON and MURDER the weights? Do you want RESPECT from men, ADMIRATION from women, HIGHER SALARIES from employers? Do you want HUGE BACK MUSCLES and VEINY FOREARMS? Call now and instantly get my second ebook, Supersize This Bicep: Fast Food and Lifting as a FREE GIFT!
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Re: Platypus lifts/reads
4/29/34
4/30/34
Notes:
- Since I last updated the log, everything came crashing down around me. Missing warm up weights, etc. So, last week I took off Monday and Tuesday, then lifted light Thursday and Friday to let any fatigue dissipate.
- The general plan is to do a linear cycle, starting from 8s and working down to 4s.
- I overestimated my squat ability today. The past is another country: I thought for sure I could do 315x8, and a few weeks ago, I could have easily. But that was then, and this is now. After failing with 315 (by failing, I mean the last rep crashed into the pins), when I went to do a back off set my left knee was irritated and I didn't want to make it worse so I racked it after 3 reps.
- I think the causes of my issues in training lately come from outside the gym. It'll pass.
Bench | 45x5 95x5 135x5 155x3 185x8 PR! 165x7@F |
EZ curl | 50x5 72.5x14RP |
Incline press | 135x7 |
1ct pause pushup | BWx5x5 |
Squat | 45x5 135x5 225x5 315x6@F 225x3 |
Notes:
- Since I last updated the log, everything came crashing down around me. Missing warm up weights, etc. So, last week I took off Monday and Tuesday, then lifted light Thursday and Friday to let any fatigue dissipate.
- The general plan is to do a linear cycle, starting from 8s and working down to 4s.
- I overestimated my squat ability today. The past is another country: I thought for sure I could do 315x8, and a few weeks ago, I could have easily. But that was then, and this is now. After failing with 315 (by failing, I mean the last rep crashed into the pins), when I went to do a back off set my left knee was irritated and I didn't want to make it worse so I racked it after 3 reps.
- I think the causes of my issues in training lately come from outside the gym. It'll pass.
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Re: Platypus lifts/reads
That’s a cool way to put it.platypus wrote: ↑Tue Apr 30, 2024 4:58 am 4/29/344/30/34
Bench 45x5
95x5
135x5
155x3
185x8 PR!
165x7@FEZ curl 50x5
72.5x14RPIncline press 135x7 1ct pause pushup BWx5x5
Squat 45x5
135x5
225x5
315x6@F
225x3
Notes:
- Since I last updated the log, everything came crashing down around me. Missing warm up weights, etc. So, last week I took off Monday and Tuesday, then lifted light Thursday and Friday to let any fatigue dissipate.
- The general plan is to do a linear cycle, starting from 8s and working down to 4s.
- I overestimated my squat ability today. The past is another country: I thought for sure I could do 315x8, and a few weeks ago, I could have easily. But that was then, and this is now. After failing with 315 (by failing, I mean the last rep crashed into the pins), when I went to do a back off set my left knee was irritated and I didn't want to make it worse so I racked it after 3 reps.
- I think the causes of my issues in training lately come from outside the gym. It'll pass.
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Re: Platypus lifts/reads
5/1/24 Wednesday
Hill sprint x 4
The hill is at about a 45 degree angle. I'm using the word "sprint" loosely here.
5/2/24 Thursday
Press
45x8
65x5
95x5
125x8
110x9
Laterals
many
LTE
120x6
100x9
5/3/24 Friday
Chinup
BWx1, x2, x6@F, x4
Deadlift
135x5x2
225x5
315x4 supposed to be 8 but rep 5 wouldn't leave the floor
SGDL
225x5x3
Yates row
155x5x3
Notes:
- I need something to train for, and I found a Highland Games next month. I'm not sure how to get ready for it without any of the implements, but I figure if I show up strong that should help.
Hill sprint x 4
The hill is at about a 45 degree angle. I'm using the word "sprint" loosely here.
5/2/24 Thursday
Press
45x8
65x5
95x5
125x8
110x9
Laterals
many
LTE
120x6
100x9
5/3/24 Friday
Chinup
BWx1, x2, x6@F, x4
Deadlift
135x5x2
225x5
315x4 supposed to be 8 but rep 5 wouldn't leave the floor
SGDL
225x5x3
Yates row
155x5x3
Notes:
- I need something to train for, and I found a Highland Games next month. I'm not sure how to get ready for it without any of the implements, but I figure if I show up strong that should help.
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Re: Platypus lifts/reads
5/6/24
Bench
45x8
95x8
135x5
155x1
187.5x4@F
Notes
- Okay, this clearly isn't the right strategy for me right now. Was supposed to be a top set of 8.
Bench
45x8
95x8
135x5
155x1
187.5x4@F
Notes
- Okay, this clearly isn't the right strategy for me right now. Was supposed to be a top set of 8.
- DanCR
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Re: Platypus lifts/reads
Yo, @platypus, how's it coming? You still training for that Highland Games that you mentioned?
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Re: Platypus lifts/reads
I am! Or at least, I am preparing to compete as best I can without actually touching any of the implements beforehand. I listened to a few podcasts with Matt Vincent to get training ideas, and it turns out you don't even really need to peak, and the top competitors compete 20+ times per year.
I have a friend who is friends with a thrower, so I might try to get in touch with her at some point before the games and see if she can give me a crash course in throwing things. I'm not particularly athletic, having a vertical around 20" if I recall correctly, so I'll need all the help I can get.
Also, I recently got back from 2 weeks of travel, going to various weddings for relatives and friends. I did manage to run and hit the weights a few times, but I ate like absolute garbage and got a little tubby. I've got to slim down a bit to squeeze into the kilt.
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Re: Platypus lifts/reads
5/27/24
Notes:
- While my initial attempt at training like a bodybuilder was a fiasco, I elected to stick with the bodypart split. I've never given it an honest go before, and I really ought to since nearly every jacked person I know uses one. I'm also convinced that the main thing holding my lifts back is a lack of muscular size - I've ballooned up to 242 more than once, but it didn't help my lifts much at all because I just got fatter. On the flip side, while losing weight this spring, I gained some noticeable size on my chest and arms from dumbbell benching and LTEs, and my bench went up 10lbs.
So I'm keeping with the bodypart split, but using Andy Baker's 8/5/2 for the main lifts instead of just AMRAPing everything, and using plenty of assistance work to accumulate volume.
My training partner took the last month off from lifting, post-meet, to train for his army fitness test, so he missed seeing me flounder around trying to figure this out. He returned to the weights today.
Bench | 205x2x3 |
30° incline bench | 155x6 155x5 155x4 |
EZ curl | 70x13rp |
1ct pause pushup | BWx16rp |
Notes:
- While my initial attempt at training like a bodybuilder was a fiasco, I elected to stick with the bodypart split. I've never given it an honest go before, and I really ought to since nearly every jacked person I know uses one. I'm also convinced that the main thing holding my lifts back is a lack of muscular size - I've ballooned up to 242 more than once, but it didn't help my lifts much at all because I just got fatter. On the flip side, while losing weight this spring, I gained some noticeable size on my chest and arms from dumbbell benching and LTEs, and my bench went up 10lbs.
So I'm keeping with the bodypart split, but using Andy Baker's 8/5/2 for the main lifts instead of just AMRAPing everything, and using plenty of assistance work to accumulate volume.
My training partner took the last month off from lifting, post-meet, to train for his army fitness test, so he missed seeing me flounder around trying to figure this out. He returned to the weights today.
- DanCR
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Re: Platypus lifts/reads
5/28/24
Monday: benching, chest & biceps
Tuesday: squatting, legs
Thursday: pressing, shoulders & triceps
Friday: deadlift, back
Squat | 345x2x3 |
SSB close stance, deep, 1ct pause squat | 210x6x2 |
SSB good morning | 120x6x2 |
SSB calf raise | 120x20 |
Gripper | 55x10x3 |
Run | 4 100 yard dashes |
The general plan is:
Monday: benching, chest & biceps
Tuesday: squatting, legs
Thursday: pressing, shoulders & triceps
Friday: deadlift, back
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Re: Platypus lifts/reads
5/30/24 - Shoulders and tris
Notes:
- Rereading Shogun after watching the show (thanks for the recommendation @hector!). I thoroughly enjoyed the show. Oddly enough, the book is a lot racier. Perhaps much of the material, in the absence of a way to explain character's thoughts, simply wouldn't fly on TV.
- Also reading To Dare and to Conquer by Derek Leebart, about the history of military special operations. I've gotten through Odysseus up to the conquistadors. The thing that has struck me the most so far is how little technological advantage the conquistadors had over the natives. Not all of them had guns, and the guns they had were slow to load and not rifled. Mostly they were armed with swords and crossbows. But they defeated huge numbers of trained and well organized native troops, largely thanks to tactics that border on insanity.
It was also fascinating to learn about piracy, and how blurry the line was between pirate and naval serviceman.
- Moving today, going to hold off on back day till tomorrow so I don't have to drag around furniture right after deadlifts.
Press | 150x2x3 |
Seated press | 105x8, x7, x6 |
10 close grip pushup | BWx13rp |
Lateral | 15x9rp |
Notes:
- Rereading Shogun after watching the show (thanks for the recommendation @hector!). I thoroughly enjoyed the show. Oddly enough, the book is a lot racier. Perhaps much of the material, in the absence of a way to explain character's thoughts, simply wouldn't fly on TV.
- Also reading To Dare and to Conquer by Derek Leebart, about the history of military special operations. I've gotten through Odysseus up to the conquistadors. The thing that has struck me the most so far is how little technological advantage the conquistadors had over the natives. Not all of them had guns, and the guns they had were slow to load and not rifled. Mostly they were armed with swords and crossbows. But they defeated huge numbers of trained and well organized native troops, largely thanks to tactics that border on insanity.
It was also fascinating to learn about piracy, and how blurry the line was between pirate and naval serviceman.
- Moving today, going to hold off on back day till tomorrow so I don't have to drag around furniture right after deadlifts.