Box Squat Carryover

[garrett]

Today, being Monday, was my ME SQ/DL day. I did box squats with an olympic bar. I set the box so that I would be 1 inch below parallel. I'm a wide-stance squatter. Here's what my workup to a 1 RM looked like:

bar x 3
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
500 x 1 (destroyed it)
545 x 1 ( got a good 2 second strain out of this one)

Lifting raw, what kind of carryover do you think I could expect at an upcoming meet (two weeks away). 500lbs is my SQ opener. I'm in the Junior Division, 275 class (right at 260lbs, 6'1").

Thanks.

[Newbtime]

I hear it is diffrent for everybody. If you squat 545 on a parelell box you should be squating around 600 or so.

[garrett]

Thanks Oldtime.

I read on the elitefts website that the carryover should be 15-20%, but I understood that to reference a raw box squat to an equipped competition squat. If that were the case, I would be somewhere between 625 and 655, were I to use a suit (depending on the suit, of course).

[Newbtime]

Hypotheticaly, You squat 625 without a box raw. You also squat 545 raw on a box.. If you go, And hit a 30 lb pr, That 30lbs will carry over to you're regular squat - Just somthing to keep in mind.

I'm not sure if the % would be diffrent with a suit on box squat... But i would guess you are squating roughly around 600... Only one way to know the exact number though.

[chuckt]

Well it will depend on how you free squat, if you get called down and only come up when you here he up call i expect what you hit in the meet will be very close to the 545 box max, if you just drop down and rebound up than i would imagine you will mabye hit 600.

Dont make stupid attempts because you expect x amount of lbs carryover from your box squat to free squat. Choose good attempts at meet time based off of your free squat training, not off of box squat training.