5-31-14 – 675 lb Reverse Band Box Squat

Today I was on a mission to lift some heavy weights. This is always my goal on Saturdays, well honestly everyday, but especially Saturdays! I want to get used to carrying a heavier load on my back so I decided to throw a reverse band to the monolift. This gives me a little bit of spring out of the hole but still allows me to feel a heavy load once I’m off the box. I felt very explosive and everything was going right. The heavier the weight got, the more comfortable I felt. Keeping my upper back and core as tight as possible really helped me get the job done. If that didn’t happen then I would have not only have failed the lift but could have severely injured myself. During one my last heavy set I had my training partner wrap my knees so I could conserve energy for the lift. Once I was under the bar I was completely focused, tight, and ready to get to work. I had to adjust my feet a little bit once unracked the bar but I was so tight that the bar felt weightless. The tightness caused me to go down slower than usual as I sat back on the box. Coming up felt great and challenging at the same time. Success!

After my heavy set I dropped a plate and hit it for 3 reps. They were challenging but I was able to maintain a good body position. Once I was done squatting I was a little spent so I finished up with some accessory work and called it a day. Today’s session felt amazing. I had great support from my training partners, Aaron Starkey and John McBurrows. Two great guys to have on your side.


Max Effort Upper Body
Reverse Band Box Box Squat
Warm Ups
135 x 8
225 x 5
315 x 5
405 x 3
Working Sets
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1
675 x 1
Down Set
585 x 3
Back Raises
3 x 10 - 45 lb DB
Band Leg Curls
4 x 20 - orange band
Side Raises
4 x 15 - 85 lb DB