The room at my gym where the cages & boxes are was closed yesterday, so I did 9 sets of 3 speed squats w/o a box. You guys ever try this? I only used 135 b/c I wanted to see just how fast I could go. Holy sh!t I was rockin!! I could do 3 reps in under 3 sec below parallel, w/o bouncing. Is this called ballistic (or is that bouncing?). Anyways, it gave me a helluva stimulation in my legs. I was pretty shocked at how much faster it was than box squats - which I had previously done with 185. Then I did 3x8 GM and 3x8 SLDL.
If you're wondering why I did it on thurs it's cause I had to take Wed off. Got to gym and my elbow still hurt like hell from the sprain (hyperextended it on DE bench). For the last 3 weeks I felt like it was getting better, then I do ME bench and it hurts like sh!t all over again, so I thought I'd better take at least a week off.
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Thread: DE non-box squats
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08-09-2002, 10:18 AM #1
DE non-box squats
405/275/495 @ 181 lbs BW
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08-09-2002, 11:19 AM #2
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Re: DE non-box squats
Originally posted by Antaeus
The room at my gym where the cages & boxes are was closed yesterday, so I did 9 sets of 3 speed squats w/o a box. You guys ever try this? I only used 135 b/c I wanted to see just how fast I could go. Holy sh!t I was rockin!! I could do 3 reps in under 3 sec below parallel, w/o bouncing. Is this called ballistic (or is that bouncing?). Anyways, it gave me a helluva stimulation in my legs. I was pretty shocked at how much faster it was than box squats - which I had previously done with 185. Then I did 3x8 GM and 3x8 SLDL.
2) no i don't do non-boxes.
btw : what you did was bouncing and would probably lead to an injury someday as you would go heavier in weights... also, boxes provide better form (not to say perfect) then free squats
ALSO : the fact that you only used 135 instead of 185 may have given you a false idea of the speed. remember, that's 50 (!) lbs less, that's a huge difference. and you have to use a certain percentage for the exercise to be fully effective. okay, 135 is 40% of your max actually, but if you have good speed with 185... stick with the higher number... to me, using less that 50% is for people who REALLY have to learn how to get fast (i.e. years of slow bb reps)
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08-09-2002, 11:49 AM #3
Re: Re: DE non-box squats
Originally posted by Deejay_Spike
1) DE squat is done with 2 reps
2) no i don't do non-boxes.
btw : what you did was bouncing and would probably lead to an injury someday as you would go heavier in weights... also, boxes provide better form (not to say perfect) then free squats
ALSO : the fact that you only used 135 instead of 185 may have given you a false idea of the speed. remember, that's 50 (!) lbs less, that's a huge difference. and you have to use a certain percentage for the exercise to be fully effective. okay, 135 is 40% of your max actually, but if you have good speed with 185... stick with the higher number... to me, using less that 50% is for people who REALLY have to learn how to get fast (i.e. years of slow bb reps)
I have great speed coming up with 185, but it takes me a second to set before I sit back on the box, and I don't go down that fast. Is it ok if just the concentric is really explosive?405/275/495 @ 181 lbs BW
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08-09-2002, 12:06 PM #4
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Re: Re: Re: DE non-box squats
Originally posted by Antaeus
I have great speed coming up with 185, but it takes me a second to set before I sit back on the box, and I don't go down that fast. Is it ok if just the concentric is really explosive?
that'll come with the experience, so for now yeah. just see that the eccentric part is controlled (don't slam onto the box. not healty). and make the concentric explosive.
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08-09-2002, 06:14 PM #5
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08-10-2002, 01:07 AM #6
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Originally posted by Lift4Strength
If you run into the same issue again, try pause squats.
Same deal, 8 to 10 sets of 2. Same wieght as box squats.
Squat down to your normal squat depth, and pause there for a count of 3, then explode up.
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08-12-2002, 09:37 AM #7Originally posted by Lift4Strength
If you run into the same issue again, try pause squats.
Same deal, 8 to 10 sets of 2. Same wieght as box squats.
Squat down to your normal squat depth, and pause there for a count of 3, then explode up.405/275/495 @ 181 lbs BW
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08-12-2002, 10:00 AM #8
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01-11-2010, 05:49 AM #9
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It's not about how much you look like you can bench, it's about how much you can bench.
Anyone saying the opposite is an admirer of Peter Andre.
[img]http://rassionmagazine.files.wordpress.com/2009/05/peter_andre.jpg[/img]
[img]http://images.amazon.com/images/P/B0000664C7.jpg[/img]
[img]http://www.hecklerspray.com/wp-content/uploads/2007/05/peter_andre.jpg[/img]
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01-11-2010, 06:29 AM #10
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01-11-2010, 08:51 AM #11
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01-11-2010, 08:59 AM #12
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01-11-2010, 09:09 AM #13
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01-11-2010, 12:48 PM #14
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Last edited by Jason2459; 01-11-2010 at 12:59 PM.
My Training Journal: http://tinyurl.com/jasons-journal
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08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
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What NorthStrong's sig. says
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01-11-2010, 01:03 PM #15
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01-11-2010, 04:15 PM #16
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01-11-2010, 08:21 PM #17
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01-12-2010, 12:02 AM #18
- Join Date: Mar 2006
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It's not about how much you look like you can bench, it's about how much you can bench.
Anyone saying the opposite is an admirer of Peter Andre.
[img]http://rassionmagazine.files.wordpress.com/2009/05/peter_andre.jpg[/img]
[img]http://images.amazon.com/images/P/B0000664C7.jpg[/img]
[img]http://www.hecklerspray.com/wp-content/uploads/2007/05/peter_andre.jpg[/img]
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01-12-2010, 05:47 AM #19
- Join Date: Mar 2007
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01-12-2010, 05:49 AM #20
- Join Date: Mar 2007
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01-12-2010, 05:51 AM #21
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01-12-2010, 05:58 AM #22
- Join Date: Mar 2007
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01-12-2010, 06:13 AM #23
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01-13-2010, 10:34 AM #24
- Join Date: Mar 2006
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It's not about how much you look like you can bench, it's about how much you can bench.
Anyone saying the opposite is an admirer of Peter Andre.
[img]http://rassionmagazine.files.wordpress.com/2009/05/peter_andre.jpg[/img]
[img]http://images.amazon.com/images/P/B0000664C7.jpg[/img]
[img]http://www.hecklerspray.com/wp-content/uploads/2007/05/peter_andre.jpg[/img]
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05-12-2011, 01:20 PM #25
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This thread got me wondering about something....
I read this somewhere regarding SPEED squats
"in general olympic squats build reversable strength, glute and posterior chain strength, and good flexibility. Box squats also achieve the same thing except reversable strength, and balance/flexibility to a lesser degree, however box squat build better explosive strength and starting strength if done in an explosive manner (speed squats) which are not possible with olympic style squats"
1.Is this true?
2.will doing oly style squats be good for dynamic effort....or are they just a waste of time?.
3. does dynamic effort box squats carry over to oly squats or vice versa (do speed oly squats carry over to max effort squats done low bar/ high bar?
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05-12-2011, 01:37 PM #26
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05-12-2011, 01:41 PM #27
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