Box squats & PR

[JollyRogers]

Did some squats today on the power rack with a bench for the box, Im just short/tell enough to be parallel with it, so it worked fine.

here's what I did

warm-up
bar + 2 45's

225 x 12 ATF & quick !

315 x 6 Box

345 x 4 Box (almost got stuck on 4th rep sitting on the bench, but I got up ..lol)

365 x 2 Box

395 x 1 Box & PR never knew I had it in me???

 

[Zander1983]

Wow, that's nice squatting

You were squatting onto a standard bench... Did that get you low enough?

 

[JollyRogers]

yep my legs are just the right height to be parallel with the type of free bench they had, works perfect. it was slighty lower then a standard free bench. I asked the PT if they had anything for BS's so this is what we came up with.

 

[Zander1983]

Excellent. I broke my "box" yesterday. Fell right through the thing. Scary. My tris are a bit bruised as a result, but the box is a lot worse off I found a nice storage crate as a replacement and continued my workout as if nothing happened.

 

[JollyRogers]

ouch man, that musta hurt, how much weight did ya have on the bar when this happened??

 

[Zander1983]

165 pounds. I was doing box squats for speed. But it was outside the power rack

 

[revexrevex]

Jolly awesome, youre a freak. Did you sit back on the box, or went straight down?

 

[JollyRogers]

I did them with a pause while sitting on the bench, then kinda exploded up, so I guess its like siting back?

 

[louden_swain]

Squatting over a bench is good. . it helps trainers get a good squat depth. I think squatting over a bench is great for people 5'10" and over. . .people below this height can't get the full range of motion.

 

[Zander1983]

Squatting over a bench is good. . it helps trainers get a good squat depth. I think squatting over a bench is great for people 5'10" and over. . .people below this height can't get the full range of motion.

Yeah, I need something lower

 

[revexrevex]

jerkbox, you finally worked up to 95 for a triple on parallel squat?

 

[jerkbox]

Squatting over a bench is good. . it helps trainers get a good squat depth. I think squatting over a bench is great for people 5'10" and over. . .people below this height can't get the full range of motion.

hmm good idear....i can never tell if i'm parallel or not when I go super heavy.

 

[megad]

Damn, I'm 6'5" and I've been doing my box squats on a box much lower than the average bench

 

[Zander1983]

Damn, I'm 6'5" and I've been doing my box squats on a box much lower than the average bench

Low box squats then. Its not all bad!

Its not necessarily a straight relationship between your height and the height of the box, either. It depends on the angle of your hips and whether your are parallel (box squats) or below (low box squats).

 

[pwr_machine]

Good job on the PR.

 

[PolishHammer1977]

Nice job JR