Max box squats

[Antaeus]

Did these off a high box 2" above parallel yesterday. This is roughly where my legs would be in the deadlift.

bar x10
135x10x2
185x3
225
275
315
365
385
405 PR

Definately getting stronger. Oh yeah NO suit either. :D Next time I'm wearing one. Felt great. It's a real bitch pausing at the bottom, but I had a good explosion off the box. Slowed down halfway up but had a little adrenaline kick and powered through. I didn't "bounce" off the box, paused for a good second, but my spine feels a little sore today. It's hard to stay tight in the torso with these. Next I'll prolly try a parallel box, and then a low box. These feel really comfortable b/c you always know how low you're going. If you can't make it just GM the bar to the pins.

Then I did

GHRs 10x4
Bent-over raises 4x10
Weighted machine crunches +170 lbs.

:)

[healthy n_fit]

Good Job Antaeus! Is that where your weak point is? Because I did 20lbs over my max with a box about 2 inches below parallel. Can you do 1 GHR unassisted yet? I can't! :D lol. Any PRs?

[Antaeus]

Originally posted by healthy n'fit
Good Job Antaeus! Is that where your weak point is? Because I did 20lbs over my max with a box about 2 inches below parallel. Can you do 1 GHR unassisted yet? I can't! :D lol. Any PRs?

thx bro. No my weak point is definately in the hole. If you did 20 lbs over your max 2" below // I don't see why you couldn't squat that... heehee I still need a lil tiny push off the bottom for GHRs, but they're getting easier... Still hurt like crazy lol. Yeah the 405 was a PR :D

[healthy n_fit]

Originally posted by Antaeus


thx bro. No my weak point is definately in the hole. If you did 20 lbs over your max 2" below // I don't see why you couldn't squat that... heehee I still need a lil tiny push off the bottom for GHRs, but they're getting easier... Still hurt like crazy lol. Yeah the 405 was a PR :D

Good job man! I think the reason I can't squat it is because my form is different. On the box I have better form and sit back farther. Though I do sit back on regular squats, its just not as much as box squats. Keep up the GHRs! Tell us when you can do "ONE" :D

[14powerlift]

Hey Antaeus, can you explain a glute/ham raise and bent over raises? I need more back/ham exercises.

[Antaeus]

Originally posted by 14powerlift
Hey Antaeus, can you explain a glute/ham raise and bent over raises? I need more back/ham exercises.

Sure. Just keep your heels locked down doing GHRs, and bend at the knee, keeping your waist straight. There's a special bench for this, but a lot of gyms don't have it. I use a ham curl machine. I put the heel arm all the way forward, stack out the weight, and kneel on the thighpad. Then I lower myself down to the bench. You will need a slight push off the bottom. You can have a buddy hold your feet down, too.

Bent-over raises are for the rear delts, you do them just like side raises except bent at the waist. I do these a lot to build up the posterior deltoid, so that I have a nice big groove for the bar when doing squats.