Archives For Squat

If you've been performing any variation of the squat (with a full range of motion, of course), you probably noticed that the exercise itself will put some strain on whatever pants or shorts you're wearing. You may soon realize that your favorite pair of workout shorts are not designed for the repetitive stretching from squatting, especially if you’re squatting with a wide stance going as low as you can possibly go. Doing this consistently over time, you’ll be stronger, and your butt and legs will get larger, doing no favors for your beloved shorts.

Sooner or later you’ll end up with something like this:


I’ve encountered the problem with ripped shorts from squatting on more than one occasion, and since then I’ve been looking for the ultimate squat shorts that can tolerate the stress of a wide-stanced, below parallel squat (along with a narrower, ass-to-ankles squats).

Something that is stretchy, won’t rip, and looks good.

I’ve wore compression shorts before, but I’m not going to be wearing it by itself in a large public gym anytime soon.

I’ve tried Under Armour shorts as well. They’re stretchy, but you can see through the fabric if you look carefully.

I purchased board shorts in the past, and I remember the material being very stiff and not designed for any serious leg-spreading movements like the squat. However, I came across some “Flex” board shorts made by Better Bodies which have a stretchy piece of fabric in the crotch. The stretchy fabric in the crotch of these shorts seemed like it would be the solution to my problems, so I picked up a pair to test them out.

Flex Board Shorts

Here’s what they look like:

Front View

board-shorts (1)

Back View

board-shorts (2)

Close Up Of The Back

board-shorts (4)

Inside-Out View

board-shorts (6)

Side Slits

Slits in the side of the shorts to allow for greater freedom of movement.

board-shorts (5)

How These Board Shorts Hold Up In Real World Tests

I tested these shorts out with 3 squat variations: Front squat, high bar squat and low bar squat.

When I squat, I tend to go as low as my stance permits me to. This usually means an ass-to-uncut-grass squat.

Here they are below:

Front Squat

No problems.

High Bar Squat

Again, no problems.

Low Bar Squat

For a low bar squat, I use a very wide stance which can be very stressful on the shorts, especially at the crotch.

The back of the shorts are subject to a lot of stress as well, so I figured I'd go for an ass-view on the low bar squat, to capture any potential ripping of the shorts at the bottom of the movement. Fortunately for me and everyone else, this did not happen. These Flex board shorts held up pretty well.


And the best part is, this squat was a 1 rep max!

The shorts were comfortable and did not restrict movement. The stretchy fabric at the crotch removes the risk of ripping your shorts at the bottom of the squat (at least, in the crotch).

Lastly, these shorts were not susceptible to squat wedgies.


Functional for squatting. Won’t rip in the crotch.


They’re too damn long for my tastes. Personally, I would rather have shorter shorts for more freedom of movement, and to show off my quads. I’m not a men’s physique competitor, so I don’t need to hide my legs.

Also, even though there’s stretchy fabric in the crotch, the “ass” part of the shorts are not stretchy. Even though it didn’t rip in the back during my tests, I’m not sure how it would hold up in the future. Only time will tell.

Overall, I would recommend these shorts to anyone who wants to avoid the distraction and despair of ripping their shorts in the middle of a squat workout.

I hit two big PR's this past week (among many).

Got a 550 lb low bar squat, which was a goal I wanted to reach for my new years resolution.

Also nailed a very smooth 400 lb reverse grip bench press, which is a milestone weight and puts in the 400 lb bench press club!

Here they are:

Low Bar Squat: 550 lb x 1 (1RM)

Reverse Grip Bench Press: 400 lb x 1 (1RM)

Really surprised at how super smooth this went!


The Perfect Rep

With the 550 lb squat and the 400 lb bench press I did a few days ago, they both felt like the perfect rep.

It felt like the bar moved perfectly inside the groove during the rep, everything is "on", and I just nail it.

No struggle, no missteps, no grind.

Just a perfectly executed rep from beginning to end, using a load that I've never successfully completed before.

Feels good.

I'm not very articulate today, but maybe this feeling is similar to Dwight Schrute's "Perfectenschlag":

Actually, it's probably more similar to Samuel Ander's description of "perfection" from Battlestar Galactica (Season 4, Episode 19: "Daybreak" Part 1:

If you want to know the truth...I don't really care about the stats. Or the cup, or the trophy, or anything like that. Um, in fact, even the games aren't that important to me, not really. What matters to me is the perfect throw...making the perfect catch...the perfect stepping block.

Perfection is what it's about.

It's about those moments when... you can feel the perfection of creation. The beauty of physics, the wonder of mathematics. And all the relation of action and reaction. And that is the kind of perfection I want to be connected to.

I want to experience more perfect reps.

Other PRs

Reverse Grip Bench Press: 300 lb x 9 (9RM)

Pecs and shoulders feeling sore and worn out, so I decided to do my warm up (missed at 370 lb though; usually it's no problem) and then rep out as many as I could with 300 lb.

Previous max number of reps at 300 lb was 7. Would have settled for 8 reps for an 8RM, but I went for 10. But after the shaky 9th rep, I was pretty sure I would have failed the 10th rep, so I re-racked the bar. NEX TIME.

Front Squat: 330 lb (Paused, No Belt 3RM)


Overhead Press: 230 lb x 4 (4RM)

Pretty tough! Shaky last rep, but I stuck with it and locked it out.

Pretty happy with this PR. OHP PRs are rare to come by these days.

Low Bar Squat: 500 lb x 3 (3RM)

3 reps with 500 lb FINALLY! I attempted 3 reps many times with 500 lb, but missed on the 3rd rep in the past.

Prior to this, I attempted a 555.5 lb squat to, but missed. Hit the uprights while walking back, and the bar didn't seem to sit in the right position during the lift.


Got my CPF record certificates in the mail this past week. They look a lot better than an Excel spreadsheet!

Stuff You Should Read

  1. Powerbuilding: You Don't Grow In The Gym by Stan "Rhino" Efferding
  2. Assessments are Not Complicated by Alexander Cortes
  3. Wisdom from a Master (Notes From A Training Session With Dan Green) by Brian Hill

Dragon Flags

  • 7

Heavy Bag

  • Punches: 3 minutes
  • Right kicks: 3 minutes
  • Left kicks: 3 minutes

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

Fat Gripz

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

No belt.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar/High Bar Squat

Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.

  • 420 lb: 3,3,3,3,3,3
    • +2.5 from 2 weeks ago

Reverse Grip Bench Press

Pecs and shoulders feeling sore and worn out, so I'm just going to do my warm up, and then rep out as many as I can with 300 lb.

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • Pecs and shoulders sore. Controlled negative though.
  • 300 lb: 9 * PR!
    • Previous max number of reps at 300 lb was 7.
    • Would have settled for 8 reps for an 8RM, but I went for 10. But after the 9th rep, I was pretty sure I would have failed the 10th rep, so I re-racked the bar. NEX TIME.

Getting back into the swing of things after taking nearly 1 week off from lifting weights.

Monday's workout was tough and I had to cut down the volume.

But the extra rest combined with lowered volume might have helped me hit a few PRs this week:

PRs This Week

Low Bar Squat: 460 lb x 5 (5RM)

Hit this on Friday. I tried 500 x 3 before, but only managed 2 wobbly reps before re-racking the bar.

Also a +20 lb PR!

Been a while since I got a double-digit PR in anything.

Reverse Grip Bench Press: 375 lb x 2 (2RM)

This was my second attempt. The first time my back slipped on the bench during the 2nd rep.

Decided to try again and got a 2 rep max!

A few more rep PRs and I'll attempted 400 lb again.

High Bar Squat: 405 lb x 10 (10RM)

Nailed this on Saturday.

After the 8th rep, I was exhausted and looked down and thought to myself:

"Maybe I should quit now. This is already an 8 rep max".

But then I remembered watching Russian powerhouse Dmitry Klokov squat 240 Kg for 10 reps (that's 529 lb, which is just about my low bar squat 1RM) that morning and thought:

"FUCK IT! I'm going for 10!"

True story bro.

Also this is a +35 lb PR. Not bad!

After 10 reps it felt like my heart was going to explode. I was exhausted and couldn't think straight for the next 10-15 minutes.

Some people on Facebook talked about 20 reps at 405 lb (LMAO4PLATE Widow Maker). The most I've ever done with 20 rep is an empty bar!

I think I'll probably end up squatting 500 lb x 10 before 405 lb x 20.

Heavy Bag: Kicks, Punches, Knees & Elbows

Tuesday's are turning out to be heavy bag and neck day. I think punching the heavy bag might be affecting my OHP's the next day. Couldn't even press 230 lb! Usually that weight is no problem.

But I think I'll stick to hitting the heavy bag, mostly because it's fun, and punching & kicking stuff just feels good and makes me feel like a bad-ass.

PHUNG-ctional "cardio", too 😉

I think I'll start using the Bas Rutten MMA/Muay Thai/Boxing workouts (which are pre-recorded drills where Bas shouts out various combos) next week to step it up a notch.

Stuff You Should Read (and Watch)

  1. Dave Tate Interviews PL Legends Steve Goggins and Ed Coan by Dave Tate
  2. Meatheads Aren't Doctors - Injuries, Overuse, And Rolling On Shit by Paul Carter
  3. Stuff I have Learned, Part One by James Steel

Felt fresh at the beginning of the workout, but started getting leg DOMS during my warm up!

So I'm going to remove my 500 lb squat and 550 lb reverse band squat over warm ups for today and cut the volume for squats.

Need to get used to squatting again after 1 week off -_-;

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Behind The Neck Lat Pulldown

  • 70 lb: 10

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 415 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 415 lb: 3
  • 375 lb: 5
    • +2.5 lb from last week.

Reverse Grip Bench Press

Paused until work sets.

Going to try out a combination of 3s and 5s for my work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 320 lb: 3,3,3
  • 300 lb: 5,5