Dynamic Effort question

[edgecrusher]

OK, I'm trying a WSB hybrid, and have a DE day question. I know Im supposed to use 40-60% of my 1 rm for my speed moves. So i decided to use Oly squats. I basically worked up to 155 lbs of bar weight w/ 1 purple band double looped, and 1 single looped. I did 8 sets of 2 w/ 30 seconds rest. My oly squat is somewhere in the neighborhood of 390-400. My question is, does this sound right? Thanks in advance.

 

[Liftbig]

yeah that sounds ok. pay attention you bar speed, thats more important that percentages sometimes.

this brings me to my own question....

why arent you box squatting?

 

[edgecrusher]

yeah that sounds ok. pay attention you bar speed, thats more important that percentages sometimes.

this brings me to my own question....

why arent you box squatting?

Thanks LiftBig. I prefer the High Bar low position squat, because my goal is athletic performance, not a huge squat #. Oly squats tend to help maintain structural balnce more so then Box squats. I will work back to box squats eventually though.

 

[Liftbig]

ok. but i will tell you that i have not done anything but box squats for almost two years and i am more athletic than i was when i played football and track at almost 100 lbs lighter. i beleive box squatting for dynamic work is a major contributer.

 

[edgecrusher]

ok. but i will tell you that i have not done anything but box squats for almost two years and i am more athletic than i was when i played football and track at almost 100 lbs lighter. i beleive box squatting for dynamic work is a major contributer.

Cool, thanks for your help.