Bring Out the Box

Hanging Knee RaiseOne of the primary reasons for equipping my home gym with a power rack was to afford performance of the myriad varieties of squat with some degree of safety. I'm not sure about the reliability of that great powerlifting superhero, Inzerman.

I decided to begin my quest for squatting glory with the Box Squat, and an excellent article covering the intricacies of the technique is Dave Tate's Squatting from Head to Toe: Introducing the Box Squat at Testosterone Nation. Refining technique through constant application of the video->squat->review cycle, whilst gradually increasing the weight, was a tiring and lengthy process but one which will hopefully pay off in better squatting form for years to come.

The squats were followed by several sets of hanging leg raises, which not only gave the abs something to think about they also managed to remind me with no lack of certainty that my arms are yet to forgive me for yesterday's workout.

A few sets of both standing and seated calf raises brought the session to a close - the anticipated hamstring torture session will just have to wait until next week.

I've decided (following a bit of subtle prompting from Kris) to include training weights for each exercise; if nothing else they'll act as a source of amusement in the coming months/years as I realise just how puny they are. All follow a setsxreps@weight notation.

The routine :

Dynamic stretching
Box Squats 4x3@20kg, 3x2@30kg, 3x2@40kg, 1x1@45kg, 1x1@50kg, 1x1@55kg, 1x1@60kg, 1x1@65kg
Hanging knee raise 8x5@bodyweight
Standing calf raise 4x10@40kg, 2x10@50kg
Seated calf raise 4x10@40kg
Isometric stretching

Total time : 119 mins (plenty of 'let's go to the videotape' action in there)

You Might Also Like...

NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.

Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

Like this? Check out :

The First Year.It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.
Going Deeper in the Squat.Jack Reape has a great article on increasing squat depth - no matter which Powerlifting federation you favour. Amid the great advice is this : I highly recommend a drill that my friend Pavel Tsatsouline teaches in his Strength Stretching...
Review : The Rotater.

Brilliant thing.

A Training Update.

A little more about my training.

A Bit of History.

What's this site all about?

Westside Dead Lift Secrets.

This review looks at the 2003 DVD edition of the Deadlift Secrets offering, which is an updated version of its early '90s predecessor. Whilst there has been a significant amount of change to some aspects of the Westside approach, the fundamentals remain constant and this DVD helps to show just how important those fundamental concepts are.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

Over to you. Leave a comment below, or send us a tweet :

blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.