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Old 11-15-2011, 07:37 PM   #11
Samy Natour
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Paulo Santos View Post
Rick asked me what some of my maxes were and I told him I had just tested my Bench and Squat a few days ago. My Bench had gone up by 10# to 195# and my Squat had gone up by 10# to 275# (I'm 5'7", 165#). I'm not the strongest guy in the world.

I told Rick that I wanted to learn to properly Box Squat and Bench, since I knew my form was lacking. I started with the Box Squat and to my surprise, I was able to work up to a 365# 1RM with some light bands. That was awesome. Rick then showed me some Assistance Exercises for my Hamstrings and I did a whole workout using the different exercises. I learned how important hamstrings were to improve my squat.

.

365#+light bands ? Nice! I can only imagine what sort of things I need to change with respects to my form.... I'd really like to take a trip down to Westside one day.

Last edited by Samy Natour : 11-15-2011 at 07:40 PM.
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Old 11-15-2011, 07:44 PM   #12
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Collin Thompson View Post
Was your bench increase due primarily to adjustments that decreased the distance the bar needed to travel?
I would guess it had to do with stabilization and therefore the ability to more fully utilize the involved pressing muscles.

Many, many people don't know how to bench or press properly.
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Old 11-15-2011, 07:45 PM   #13
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Samy Natour View Post
365#+light bands ? Nice! I can only imagine what sort of things I need to change with respects to my form.... I'd really like to take a trip down to Westside one day.
I'm lucky in that Rick is about 1 hour, 15 minutes away from me. LOL.
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Old 11-15-2011, 08:33 PM   #14
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Glad to hear it was a great experience. The sad thing is that there are a lot of coaches, but not many high quality coaches. Thinking of all the different globos I've visited over the years, I can't think of any trainer that could teach a proper box squat--only a smith machine knee bend Clearly the drive was worth it.

Now if I can get one of these guys out to Chicago for a weekend to get my box squat to jump almost 100 pountds.
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Old 11-15-2011, 09:19 PM   #15
Drew Cloutier
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

You're lucky that you don't need a passport to take the 4-8hr drive over....grrrrr

Oh and said passport takes forever to get because you're a frenchie.
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Old 11-15-2011, 10:36 PM   #16
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Robert, an important point, when we get W4A rolling we will be willing to travel basically anywhere to host seminars and or certifications if CF decides to include this in their program.
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Old 11-15-2011, 10:47 PM   #17
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Don't know if I can afford to host a cert in my basement. But hopefully an affiliate around here would pick it up.

OR, if you do one in a great sunny location, it would be a great part of a vacation.

Looking forward to the Website and even a cert.
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Old 11-16-2011, 04:40 AM   #18
Kevin Wolfe
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Could you elaborate on some of the things he instructed you regarding you squat. I am kind of in the same boat as you, accept I'm taller and heavier. Also, how high was the box?
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Old 11-16-2011, 05:20 AM   #19
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Could you elaborate on some of the things he instructed you regarding you squat. I am kind of in the same boat as you, accept I'm taller and heavier. Also, how high was the box?
He had me put on a belt, which I never used in squatting before. He then explained how I needed to fill up my body with air and hold my breath throughout the entire rep. Have a comfortable wide stance and the knees should point out like a v shape. Control the decent and explode back up. Keep the bar low on the back and look up a little bit. Part of my problem was my lack of explosion when coming back up. The great part was that my last lift at 365 felt easier and better than the previous 2, which were 325 and 350. For me, breath control, exploding back up, and looking up a little bit really helped.

As far as the box, I don't know the height exactly. Maybe Rick or Chris can help in determining the proper height to use. The first one I tried was too short and Rick had me switching to one that was 1" taller.
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Old 11-16-2011, 06:10 AM   #20
Graeme Moore
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Robert, an important point, when we get W4A rolling we will be willing to travel basically anywhere to host seminars and or certifications if CF decides to include this in their program.
Including the UK?? Pleeeeeeease!!!
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