Tag Archives: Box Front Squat

Monday – Leg Workout

  • Box Front Squat (w/ belt, 14″ box)
    • 205 lbs x 7 reps
    • 240 lbs x 7 reps*
  • Low Bar Box Squat (w/ belt, 14″ box)
    • 295 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
  • High Bar Box Squat (w/ belt, 14″ box)
    • 200 lbs x 3 reps
    • 205 lbs x 3 reps
    • 210 lbs x 3 reps
    • 215 lbs x 3 reps
    • 220 lbs x 3 reps
    • 225 lbs x 3 reps

Comments:

* I failed on the seventh rep.

I have never used steroids and can see why everyone takes the easy way out. I keep training naturally knowing that everyone else is on steroids. I have been training hard and the results are so slow to come.

I am only 168 lbs and did a 325 lbs back squat using only a belt and no knee wraps. I also did the back squat after pushing to failure in the front squat. This equates to a raw double bodyweight back squat which is something many bodybuilders on steroids can’t accomplish.

Arnold Schwarzenegger was 235 lbs and could do a 470 lbs raw back squat using only a belt. Athletes back in the day didn’t have elastic knee wraps that help you lift the weight or squat suits that flex back into position. The difference is that I am 5’8″ and Arnold was 6’2″.

So pound for pound I am just as strong as Arnold in this exercise. However, unlike Arnold there is literally nothing I can do with this talent. I don’t have access to a gym and train in my garage.

I want to keep training because I love muscle building. Pumping iron is in my blood and believe this is what I was meant to do with my life. I just wish my passion wasn’t kept in solace within my garage.

Saturday – Chest, Back, & Legs

  • Bench Press
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
    • 145 lbs x 20 reps
  • Incline Barbell Press
    • 100 lbs, 5 sets x 7 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
    • 275 lbs x 1 rep
    • 325 lbs x Failed**
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps
  • Box Front Squat (w/ belt, 14″ box)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
  • Low Bar Box Squat (w/ belt, 14″ box)
    • 295 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x Failed
  • High Bar Box Squat (w/ belt, 14″ box)
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps

Comments:

* I am keeping the weight light and using this exercise to rehabilitate my left shoulder.

** My grip broke as the barbell reached knee height.

Wednesday – Push Workout

  • Floor Press
    • 235 lbs x 5 reps
  • Bench Press
    • 205 lbs x 7 reps
  • Incline Barbell Press
    • 95 lbs, 5 sets x 7 reps*
  • Box Front Squat (w/ belt, 12″ box)
    • 205 lbs x 3 reps
    • 250 lbs x 3 reps**
  • Front Squat (w/o belt)
    • 165 lbs x 20 reps

Comments:

* I am still slowly working my way back up in weight since I injured my left shoulder. I am adding 5 lbs a workout. I used to lift around 190 lbs for sets of 5 reps in this exercise. By the time I have worked my way back up to that weight my shoulder should be completely recovered.

** Once again I failed on the third rep but I held it at the sticking point for several second before I had to drop it. I am almost tempted to give it another try again the next workout however, failing isn’t productive and I have already failed a few times at this attempt. I don’t mind failure but there are other PRs to try to break.

Monday – Push Workout

  • Bench Press
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
    • 245 lbs x 2 reps*
    • 140 lbs x 20 reps
  • Floor Press
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
    • 245 lbs x 2 reps**
  • Box Front Squat (w/ belt, 12″ box)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 275 lbs x Failed
  • Front Squat (w/o belt)
    • 160 lbs x 15 reps
  • Low Bar Back Squat (w/ belt)
    • 275 lbs x 2 reps
    • 295 lbs x 2 reps

Comments:

* I failed on the second rep but it was close. I got stuck at the sticking point and will probably try again the next workout or attempt 255 lbs for a single.

** I failed on the second rep. However, this is a new 1 rep max PR for me in the floor press. The amount of weight I can lift in the bench press compared to the floor press is close and have come to accept the it as an accurate conjugate. If I gain 20 lbs in the floor press it is safe to assume I will have gained 20 lbs in the bench press. The floor press reduces the amount of stress on the front deltoid making it an excellent alternative to the bench press if you have shoulder problems.

Tuesday – Leg Workout

Comments:

* Failed on the third rep.

** I found it hard to breathe after the 10th rep. The belt might be better for low rep sets that don’t require as much heavy breathing as a 20 rep set of squats.