WSB guys....box squat

Discussion in 'Fitness & Nutrition' started by JeremyD, Oct 19, 2006.

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  1. JeremyD

    JeremyD New Member

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    For those of you that stick to box squat on your DE squat day, what percentage of your 1rm are you generally working with? Do you calculate it based on your normal full squat, or your max box squat? I'm curious...
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    Based off your best box squat. Start with around 50% and depending on how fast or slow it moves, add or subtract weight.

    I usually stuck somewhere around 55-60%
     
  3. Phineas Q Stork

    Phineas Q Stork Active Member

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    And of course, the obvious next question is, what is your best box squat?
     
  4. GTLifter

    GTLifter Banned

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    Phineas is right, start around 50% and move as necessary. The weight used is secondary as the main point is to move it as fast as possible. So if you are fast as fuck at 60% go for it, likewise if it is 40%.
     
  5. Hpower

    Hpower GO GATORS

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    do any of you rotate the percentages? I go 50%, 55%, 60% each one of them for a workout session. So after 3 weeks I start over again.
     
  6. GTLifter

    GTLifter Banned

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    I don't but I know people who do.
     
  7. GOGZILLA

    GOGZILLA Double-Uranium Member

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    youre supposed to wave all your dynamic days
     
  8. GTLifter

    GTLifter Banned

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    I'm not at that point yet, I just added a dynamic day in about a week or so ago so I just try to move the bar fast and not worry about the specifics at this point.
     
  9. TXLBS

    TXLBS New Member

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    Well if I understand it correctly, the point is to move as fast as possible - and the reason you are supposed to wave is so that you are getting faster with higher weight. I've read that it matters less the less you squat, but can someone verify/fix this point?
     
  10. GOGZILLA

    GOGZILLA Double-Uranium Member

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    repeat the question?
     
  11. Phineas Q Stork

    Phineas Q Stork Active Member

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    I really dont think it matters. Let's say your best box squat is 405 and you are going 50%, 55%, 60% for the 3 weeks

    Week 1 12x2@~205
    Week 2 10x2@~225
    Week 3 8x2@~245

    So you get to week 3 and you are moving super slow. Do you stick with the weight you are supposed to do and grind them out? Or do you fufill the purpose of the day and move the bar fast? Or even say on week 2, 225 is a joke and you end up bumping it up to 255 or something. You aren't following the percentages but does it really matter?

    I never really set out specific weights for speed work. They ranged from 225 to 315 depending on how I felt that day. Some days you are just on, take advantage of them.

    Just move the bar fast
     
  12. TXLBS

    TXLBS New Member

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    Alright thanks. This is exactly what I was getting at. And its how I was doing it all summer, I just wanted to double check. No time for mistakes after surgery :hsd:
     
  13. Phineas Q Stork

    Phineas Q Stork Active Member

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    And don't be afraid to use higher percentages. I think Wendler usually says that for raw and non geared lifters to add 10% to the percentages
     
  14. TXLBS

    TXLBS New Member

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    Oh I'm not. My percentages are generally around 60-65%. A little higher if its straight weight, and a little lower if theres chain weight (I'll be honest, I'm not that huge of a fan of bands).
     
  15. Phineas Q Stork

    Phineas Q Stork Active Member

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    Eh, I've used chains and bands both once on squats to see what it was like. Not sure on my feelings towards them other than I don't need them.

    I use chains to pull with but other than that, I dont see myself using them for anything else for a long time. Focus on hitting say a box squat of 405 rather than doing say 285 with 120 in chain.
     
  16. Hpower

    Hpower GO GATORS

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    a funny comment, one time I was doing dynamic squating and this pretty big older dude tells me it is bad for me bc at the top my spine comes apart and goes back together wrong. I also had a dude tell me once that box squating was bad bc when you came down you compressed your spine.
     
  17. JeremyD

    JeremyD New Member

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    This is true if you just drop down on the box. You need to sit back sorta slow, then explode up. Dropping too fast IS bad for your spine.
     
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