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actually I do, at 1 min in, I go over it briefly, its for the hang clean but the same principle applies on the rdl.


<a href="http://www.youtube.com/watch?v=CPlpWV5J9SI" target="_blank">http://www.youtube.com/watch?v=CPlpWV5J9SI</a>

Right, got some video of me doing some 1 leg box squats. I did a couple of sets with just the bench they have at my gym in the leg room and then put a 20kg plate on top, the plate made it so much easier. Am I in the right area for depth or is it too low/high? Any lower tho and I feel like I'd be doing a pistol squat.

<a href="http://www.youtube.com/watch?v=4DXGqq8u6j4" target="_blank">http://www.youtube.com/watch?v=4DXGqq8u6j4</a>

my foot is about as far out as I could get it, any further and I just couldn't get up...

I think my knee might be a little screwed, seems to happen when I jump a lot (in the summer when I can actually play basketball outdoors). Only really hurts when I do squats though, will knee wraps or a support help me with that?

good question, I have no idea. I just put the bar where it's most comfortable, I'll try it lower next time

 Whats up Adarq and LanceSTS   ,

  I am confused which form of squat I should be training. The 3 options are back squat, front squat, and the squat calve machine.

The levels in strength are completely different. For the squat machine I can comfortably go parallel 225 10 plus reps. Back squat atg 225 one rep barely(3/4 squat I can rep out 8-10), front squats I just started and have only tried 155 3 sets of 6.

My question is which should I choose as my primary exercise and should I just keep doing it ATG or 3/4 for the most weight?

All feed back is greatly appreciated.

Whats up Adarq and LanceSTS   ,

  I am confused which form of squat I should be training. The 3 options are back squat, front squat, and the squat calve machine.

The levels in strength are completely different. For the squat machine I can comfortably go parallel 225 10 plus reps. Back squat atg 225 one rep barely(3/4 squat I can rep out 8-10), front squats I just started and have only tried 155 3 sets of 6.

My question is which should I choose as my primary exercise and should I just keep doing it ATG or 3/4 for the most weight?

All feed back is greatly appreciated.

  Right now back squats will probably give you the most bang for your buck, however keeping front squats in as a supplementary lift can be beneficial as well.  Squat as deep as you can maintain a neutral spine for a while, you can phase in half/quarters and other spp type movements later on after you develop a good overall strength base.  If you want to keep front squats in your program (not a bad idea especially if you are good at them) do them on a different day, or after your back squatting for a few sets, they really help the quads a ton.  

Thank you for the quick replies LanceSTS and SWans05! I am going to put your advice to use tomorrow and stick with front squats w/ good form followed by trap bar deadlifts. And regular back squats on Weds or Thurs depending on how my legs feel followed by single hypers. I will be posting my workouts in the progress journals. Hope to eventually rep 2x my body weight(174).

If you do the first lower body workout on monday, i would do the second on thursday or friday instead of wednesday, that will give you more time to recover and have a more productive workout as you build your work capacity.  The set up of front squat/trap bad deads on day1 and back squat/sl hyper on day 2 looks great, just dont forget calves.

I plan on following 2-0-1 tempo (eccentric-isometric-concentric) for 4-5 sets depending on my fatigue.  Also is a 6-10 range rep range optimal for strength/vertical jump gains?

 I wouldnt worry about an exact tempo, especially for jump training, focus on a controlled eccentric, followed by the most explosive reversal and concentric you can muster up with solid form so (controlled-x-x). The tempo you listed is not bad but it tends to distract athletes from being as explosive as possible since they are focusing a lot of energy on the time component.  6-10 is a fine rep range for you to be working in right now.

trying to catch some zzz's pretty amped for the workout tomorrow pz

thats great man, good luck with your training!