Box Squat PR form check (vid)

[Purostaff]

Started Box Squatting 3 months ago when I started WestSide Program

Last Box Squat PR was 405x1 @ 181 lb (12" box, no belt, no knee sleeves) on 3/27/2009 (4 weeks ago)

Today: (11.5" box, belt, knee sleeves)
410x1
420x1
430x1
435xfail (weight came forward, heel came up)

ktUy8mJjdwY

Comments?

[Newbtime]

fcking finally someone posts a video of them actually lifting heavyy when asking for advice on their form... so sick of people asking for form advice and then post a 45x10 squat video even though they can squat like 350.


Your form is essentially perfect.

[smitsky]

Lookin' good Bro.

Good weight for Box Squats. Form's nice.

[Purostaff]

Thanks for the input guys.

Is fatigue a common cause for the weight coming forward? The same thing happened to me twice in the past with regular and box squat (both during max set).

[Lifeman89]

Thanks for the input guys.

Is fatigue a common cause for the weight coming forward? The same thing happened to me twice in the past with regular and box squat (both during max set).

Well alot of people's form goes down the toilet when they get tired and that's when most people get hurt, the only reason you didn't get the last one was because you went forward off the box and not up. Great form otherwise.

[Baker19]

Those are pretty small jumps, you would have made 435 if you just went 410-435.. 10lb increments for max squats is pretty low compared to what I normally see (25+lb jumps). Those 3 extra sets would fatigue you a lot. Probably more useful in the longrun making 4 attempts passed 100% but if you're looking purely for numbers the bigger jumps are better.

Correct me if I'm wrong...

[Juic3]

Those are pretty small jumps, you would have made 435 if you just went 410-435.. 10lb increments for max squats is pretty low compared to what I normally see (25+lb jumps). Those 3 extra sets would fatigue you a lot. Probably more useful in the longrun making 4 attempts passed 100% but if you're looking purely for numbers the bigger jumps are better.

Correct me if I'm wrong...

This is my thinking as well. Do you compete geared or raw? If you don't compete do you usually wear gear on your max outs?

[SoaringSwine]

Those are pretty small jumps, you would have made 435 if you just went 410-435.. 10lb increments for max squats is pretty low compared to what I normally see (25+lb jumps). Those 3 extra sets would fatigue you a lot. Probably more useful in the longrun making 4 attempts passed 100% but if you're looking purely for numbers the bigger jumps are better.

Correct me if I'm wrong...

Do some reading behind westside, the idea is to get a few 90%+ singles in on ME day.

OP: Good work, the box was a good height, excellent strength and solid form!

[Baker19]

Do some reading behind westside, the idea is to get a few 90%+ singles in on ME day.

OP: Good work, the box was a good height, excellent strength and solid form!

I'm an oly lifter haha I just stumbled into this thread, I have no clue..

But those were all 100%+ sets he said his old pr was 405, so he did 4 sets 100+ he presumably would have done 395/405/435 those are all above 90..?

[Purostaff]

As of now I'm doing 2 or 3 reps of 90% and go straight for single maxes (old PR + 5lb) and go from there by feel. It's working for me so far, but I'll do some more reading regardless.

My old box squat PR was 405 about 4 weeks ago, and my regular squat PR was 405 as well (didn't go higher b/c I was a dummy and went to failure on the 2nd rep). As for the small increment, maybe it's a mental thing because I'm not used to lifting 4 plates (for now).

To Edo, I plan to compete RAW in the near future, but it will be a long while before I start using gears. I only started lifting for 2 years and my back strength is waaay waaaay behind.

[ArmstrongMike]

reps for using a real box. The stupid kids at the gym i see box squatting use a freaking plyo box that's less than a quarter squat.

[nekkidbear]

Agreed... good depth and form. You see too many high squatters at commercial gyms nowadays and their excuse is " I don't want to hurt my knees" when all they are doing is bending them... which is main cause!


Again good work! I'm done ranting now.