Physical Subculture

It has been scientifically proven through numerous studies that the absolute best thing to do when returning from a long weekend involving a big dead bird and too much football is to max out on box squats.  The physiology behind it is too complicated to explain so just accept it as fact.

Max Box Squats: Go heavy, working up to a max single.

Heavy walk outs with some small partial reps thrown in for good measure:  Set the pins in the squat rack one or two notches below the racked bar.  Put a large amount of weight on the bar, considerably more than you can squat.  Walk it out and, if you’re daring, squat it down to those pins several times.  With this much weight, the body’s natural reaction is to tuck the butt under.  DON’T! That’s the point of this exercise.  Very limited range of motion squats with a LOT of weight.  Keep that belly and arch TIGHT!. Try a few sets.

The QUAD combo: Heavy KB swings for 6-10 reps/15 jump squats/sled pull (backwards sled dragging), really heavy for about 100 feet.  3 sets, very little rest in between.

Spine Fun: Saxon bends followed by barbell rollouts.  3 sets of 8 each, no rest between sets.

Above: Box squat warm up.  Below: Camilo bends like Arthur Saxon.