Gym Safety Lesson

Hi Gang! I am posting my squat workout from today. But first let me tell you, I revisted a reason why we squat INSIDE the power rack, not outside!! Which, btw, I was doing! I was doing my box squats, at a new PR weight, and the box slid almost out from under me. Earl, who was shooting pictures managed to get behind the box and stabilize it with his foot. Fortunately, all I did was kind of jar myself a little (I will know by Wednesday if I really jacked up my back ~ or if I awaken with a nice spasm tonight ), so for those of you squatting make sure you are in the rack with safety bars so that you can dump the bar if you need to! I think it scared Earl and I more than it hurt me! But, being the dedicated lifter that I am I finished up my last two reps instead of racking! So, here goes; Box Squats Bar warm up 95# x 6 111# x 6 133# x 6 (this was the trouble squat) ALL NEW PR'S FOR ME!! Leg extensions 30# x 10 40# x 10 50# x 10 NEW PR Leg curls 30# x 6 x 6 x 6 NEW PR Calves 35# x 2 sets Then Meagan's cheerleading coach brought her home, and I ended up cooling down and calling it a night! All in all great workout for me. Just so you guys know...PR is personal record. I am like Earl, I compete with myself, so everytime I set a new PR it is a big thing for me personally. That is what I strive for, it keeps me motivated and keeps those competitive juices going! I live for the competition. Well, here we go into another week! Everybody have a good week! Much love to my homies! Val

Awesome job VAL! You are such an inspiration! I have a question....what is a box squat? I know I could look it up...but I wanted to ask the master. (I am guessing you squat on top of a box?) have a great week!

Well, actually, yes. You use a box to "sit" on while you are doing your squats. It helps build speed, form and explosiveness. Earl can tell you how to get your specific measurements. It is a good way to start with squatting because it gets you used to the motion and actually force teaches you the correct form which is litterally to sit back. That is the correct form. So, when I train I use that to get my endurance and strength. Then as I get closer to competing I start full squatting. By that time I have the motion and form down and I just continue into a full squat. You just barely touch the box. When you feel your butt touch the box you "explode" upwards. That is what teaches speed. Kind of a nifty training tool. Has helped me immensly. Now, as long as I don't end up bent in half and broken I will be good!

Val glad you are ok...........You are a Soldier!!!!!!!!!!!!

Thank you!!! ME TOO!! That was a big adrenaline rush to be sure. Whew, won't do that again soon. I am always preaching safety (mom and nurse thing) I need to make sure I follow my own advice!!!