ME Lower Quandry

[2Shy]

I'm just starting back after a long layoff. For the first few weeks, I concentrated on compounds with some accessory work. Last week, I started up WS again, so last night was my 2nd ME Lower day.

Consider me pretty much an out of shape, rank beginner.

Box Squats (just below parallel)

45x1x8 (warm-up)
65x1x5
95x1x3
115x1x3 (this was my 3RM last week)
125x1x1 (I'd call this a miss) *

*What Happened ~ With the actual squat, I set up (I use a wide-leg stance BTW). It felt pretty heavy (don't laugh you guys!). I hit the bench, paused. Someone asked if they could work in as I was starting back up. I guess I lost focus. Anyway, I didnt make it out of the hole. Sat back down. Tightened up everything again and started up. It was ugly. I think I probably good-morninged it back up. Should have just dumped the bar.

Arched Back Good Mornings

45x1x8 (warm-up)
65x1x5
95x1x5
115x1x3
135x1x3
145x1x3
155x1x1 (might have had 3 in there. My PR is 185)

Pull-throughs, Standing Abs and Back Extensions for accessory stuff.

I think my form's better without the box. My question is: Should I forget about increasing weight for now and go back down to about 50% and nail the form with the box? That's what I'm thinking I should do. How does this affect my main move?

~2 Shy (not able to see the forest for the trees)

 

[pwr_machine]

Like you, I'm slowly easing back into squatting. It's been a looooong time. Good stuff in your workout. Form is my first priority this time around. Don't rush things; the strength will come.

 

[spatts]

Your free squat and box squat should look the same. I'm confused. Can you elaborate? I rarely do box squats on ME day, but they are a lot harder to keep form on because of the pause.

 

[2Shy]

Spatts, I didn't word that right. I feel more comfortable without the box. More of a mental thing. The pause might be messing with me a bit, too. I think too much when I'm doing them instead of just "doing."

What would you suggest?

 

[spatts]

Box squatting anyway. Just to break it up. I really only box squat on DE day, so it may feel different for me.

 

[2Shy]

Good stuff in your workout. Form is my first priority this time around. Don't rush things; the strength will come.

LOL You almost said that with a straight face. Hit the nail on the head, though. I'm impatient to get back at least to where I was. I should write that on my water bottle: "Don't rush it!"

~2Shy

 

[Liftbig]

FYI, its not a pause on box squats, if you do it that way, it sounds wrong to me. when i hear people say they puase on the box, i picture them squatting down to the box, and puasing when their but touches, please tell me you people dont do that.

the box squat is a continious motion. you sit on the box, stay tight, while releasing the hips, then your VIOLENTLY flex and jump off the box. theres other key technique issues but that is the jist of it.

 

[thebrute]

take your time bro...its takes even more work to get back to where you were..we've all been down that path. i would also heed liftbig's advice as well. i know i try to do the same on box squats myself. tb

 

[Liftbig]

i think that bro is a bro-ette