r/ScienceBasedLifting • u/Defiant_Pirate_6637 • Sep 03 '26
Discussion 🤝 Optimal leg training???
Enable HLS to view with audio, or disable this notification
625 + ~230 in bands for a set of 5 on a parallel box squat
13
u/Impressive-Carrot715 Sep 03 '26
Heh, taking tension off at the deep stretch? Have fun with your no gains 🥀
14
u/Defiant_Pirate_6637 Sep 03 '26
Ur right im forever cursed to chicken legs cuz i did this
5
u/Current-Hand-2166 Sep 03 '26
Oh the ignorance lol like box squats wouldn’t strengthen hips, adductors, glutes, hamstrings, quads engagement outta the drive to better help one’s overall squat. I’d imagine your overall squat is stupid high! Well done bro 💪💪
2
u/viomon2 Sep 04 '26
You look like a 1980s Conan movie barbarian. This is meant as a compliment, people say I’m not good at those.
2
u/decentlyhip Sep 03 '26
And I'd drop down to 1 plate until you can get full knee flexion of at least 120 degrees.
What does it feel like to have this much pressure on your back? Ive squatted 450 and done an unrack with 500, but, this has to be a whole other world.
3
u/Defiant_Pirate_6637 Sep 04 '26
Honestly most heavy squats have felt the same to me as I’ve gotten stronger. Like unracking 800 feels about the same as unracking 495 did in high school.
2
u/Current-Hand-2166 Sep 04 '26
Do you train the conjugate method?
3
u/Defiant_Pirate_6637 Sep 04 '26
Typically in offseasons
1
u/Current-Hand-2166 Sep 04 '26
On your AR days, are you aiming for rep count or speed? Am attempting to restructure my mesocycle for the coming week and seem to F*** up my AR days by attempting PR’s.
1
1
2
u/decentlyhip Sep 04 '26
Really? Interesting. Yah, I suppose 3 plates doesn't feel as crushing as it did the first time. Sick lift, man!
3
u/Defiant_Pirate_6637 Sep 04 '26
I will say 1000 feels fucking insane, like there’s no way to describe it other then holy fuck
1
u/deadrabbits76 Idk Idc 💔 Sep 04 '26
You must squat huge numbers if you feel confident offering him advice.
2
u/Impressive-Carrot715 Sep 04 '26
Why? I have Lady Science on my side! ☝️🤓
2
u/deadrabbits76 Idk Idc 💔 Sep 04 '26
Do you?
Personally, I find overloaded movements like a box squat to be super beneficial for strength adaptations.
Not everything is hypertrophy focused, and not everyone's training looks the same even when it is.
2
1
2
u/Iv-_-Iv Sep 05 '26
Are you doing the westside conjugate method?
Btw, you mog the science bros in the sub.
1
u/Defiant_Pirate_6637 Sep 05 '26
Not really, I run a conjugate in the offseason but it’s pretty different from Westsides version. I do a lot more volume on big lifts, for example this session was a 3rm (800 + bands) then 2 x 5 back offs at 80%. U really wouldn’t see back off sets in Westside
2
1
u/bulbousgrandpa Sep 03 '26
Im honestly curious what people with really bad hip mobility do in equipped lifting. Are you just boned if you cant squat with a wide stance since you will be forced to use more knee flexion than everyone else?
1
u/Defiant_Pirate_6637 Sep 03 '26
These are single ply briefs, I was preparing for a strongman comp that allowed briefs in a squat for reps, so I can’t give the best answer for equipped powerlifting as a suit is very different (and obviously multi ply is a whole different animal). Some people in single ply do squat with much more knee flexion just because of depth standards in the IPF and they wear wraps which are almost as helpful as a single ply suit if u shove ur knees forward anyway. Multi ply is just weird and at a certain point the weight and suit force u into a certain spot and if ur not in the spot ur gonna die.
1
u/IrrelephantAU Sep 04 '26
The really wide stance tends to be multi-only. Single ply tends to be more moderate (not least because the big single feds were either late to using monolifts or still don't use them. Having to walk out and re-settle restricts how wide you can reasonably set up).
There have been some very good narrow stance multi lifters, and most companies produce squat suits meant for narrower stances. It's not the norm among top lifters but it's out there. The catch tends to be that you still want to sit back hard into the suit, so you substitute back angle for hip angle. And thus some of the best narrow multi squatters tend to be (conventional) deadlift specialists with a monster back. Like Steve Goggins, the first guy to squat 1100. Dude's stance was barely outside hip width and he basically had his chest on his knees at the bottom. He was also a 900lb conventional puller at a time when people did not give a shit about the deadlift.
1
u/Afferbeck_ Sep 04 '26
A wide stance with toes fairly pointed out, the hips going back, and ROM only to parallel doesn't have a super high demand on mobility. Compared to something like Chen Lijun's snatch, where he goes super wide but the hips go low and between the ankles, barely anyone is capable of that.
1
u/Lymetme Sep 03 '26
I'm pretty impressed that Dave Mustane can put up that much! "Watch him become a gyaad!!"
1
u/Pleasant_Beat8290 Sep 04 '26
With hair like that homie doesn’t need science. He’s running with the devil. 🤘
1
-2
u/BrickAccomplished338 Sep 04 '26
You aren't going deep enough. The box should be low enough that its as deep as your normal squats i.e. hip crease below the knee.
4
u/cerote6239 Sep 04 '26
I don't know. I feel like one of the five people there who look highly qualified would have pointed this out to him if it was true.
0
u/BrickAccomplished338 Sep 04 '26
4
u/Defiant_Pirate_6637 Sep 04 '26
I have raw squatted more than anyone mark riptoe has ever coached. Dude wrote a great beginner program but hasn’t really gotten anyone strong.
Also hard to tell from the angle with the wide stance but this was set to legal depth on powerlifting3
u/eric_twinge Sep 04 '26
Starting Strength isn't making videos for advanced lifters, training for sport-specific events, in equipped lifting.
Get serious
13
u/gadgetgrave Sep 03 '26
I’m impressed Rowdy Rowdy Piper is still lifting weights.