I've been working on depth, I started out squatting first in a smith, then my gym got a rack. I started out with 18" box squats, moved to 12" with 2 25lbs plates, then one plate to just the 12" box. I'd say a few weeks ago, I ditched the boxes and started using a 25lbs plate with a 10lbs ball now 3 weeks ago I switched to an 8 pound ball. I'm looking to practice hitting depth seeing how 4 inches above the hole and 4 inches in it all feels the same to me. I don't have anyone to give me verbal cues so I have to learn by repetition, thus the ball.
I just need to know if this is convincingly deep enough for USAPL/IPF standards. I don't want to get in the habit of having borderline squats. Thanks.
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Thread: USAPL depth check
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06-26-2013, 01:16 PM #1
USAPL depth check
Old Maxes as of 6/17/2013: Current Maxes as of 7/14/2013:
Squat: 550lbs > Squat: 590lbs
Bench: 350lbs > Bench: 350lbs/365lbs tng
Deadlift: 550lbs > Deadlift: 570lbs Beltless
Total: 1450lbs > Total: 1510lbs
Powerlifting Video Log:
http://forum.bodybuilding.com/showthread.php?t=154823963&p=1088991733#post1088991733
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06-26-2013, 01:18 PM #2
Yes, that is good enough. But how are you going to know how to hit depth when you compete? You won't have a box or ball to tell you when to stop and reverse direction. So you should be practicing free squats now to know what it feels like. Videoing your lifts from the side and then just watch it after you are done. Then you'll know if you need to go lower or are good.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
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06-26-2013, 01:24 PM #3
It's been hard for me. When I free squat, 4 inches above and in the hold feel the same to me. Video helps but after the fact. So now I'm trying to learn how to hit proper depth the way a wide reviver might know how to run a 10 yard route constantly, practicing with markers until it becomes second nature. I think I'm going to go 4 more weeks with the ball, then remove it. I'm still somewhat learning to squat as well.
Last edited by MoochieJenkins; 06-26-2013 at 01:33 PM.
Old Maxes as of 6/17/2013: Current Maxes as of 7/14/2013:
Squat: 550lbs > Squat: 590lbs
Bench: 350lbs > Bench: 350lbs/365lbs tng
Deadlift: 550lbs > Deadlift: 570lbs Beltless
Total: 1450lbs > Total: 1510lbs
Powerlifting Video Log:
http://forum.bodybuilding.com/showthread.php?t=154823963&p=1088991733#post1088991733
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06-26-2013, 01:29 PM #4
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06-26-2013, 06:31 PM #5
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06-26-2013, 08:38 PM #6
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06-26-2013, 08:49 PM #7Old Maxes as of 6/17/2013: Current Maxes as of 7/14/2013:
Squat: 550lbs > Squat: 590lbs
Bench: 350lbs > Bench: 350lbs/365lbs tng
Deadlift: 550lbs > Deadlift: 570lbs Beltless
Total: 1450lbs > Total: 1510lbs
Powerlifting Video Log:
http://forum.bodybuilding.com/showthread.php?t=154823963&p=1088991733#post1088991733
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06-26-2013, 10:02 PM #8
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06-27-2013, 10:12 AM #9
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06-27-2013, 12:21 PM #10
I had psoriasis on my legs, I didn't want people at the gym thinking it was something they could catch so I covered it up. it's been treated and cleared now but it's still a habit to wear them. I also like them for deadlifting because they protect my legs a bit, scratches on my legs can tend to develop into psoriasis so I like to keep them to a minimum. As far as the socks go, I like being different and I've yet to pick up Oly shoes so I still squat and w/o shoes.
Old Maxes as of 6/17/2013: Current Maxes as of 7/14/2013:
Squat: 550lbs > Squat: 590lbs
Bench: 350lbs > Bench: 350lbs/365lbs tng
Deadlift: 550lbs > Deadlift: 570lbs Beltless
Total: 1450lbs > Total: 1510lbs
Powerlifting Video Log:
http://forum.bodybuilding.com/showthread.php?t=154823963&p=1088991733#post1088991733
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