Box sqaut PR and ???

[GRIMMER]

I've only done Low box ME sqauts twice and last week was the first time. Today was the second. I hit 355 last week and 405 this week. I'm wondering a few things. I'm parallel at about 15 inches i think and did these at 12.5" so 2.5 lower.
1. How low are you guys doing low boxes ME compared to paralell.
2. What kind of comparison are they to your comp max
3. I trian my speed day at 13.5 so 1.5" lower . Is this to low for speed day. and once i finish a three or or four week mini cycle for my speed day , when i drop back down to my first percentage again (47%) do i need to change the height of the box?
4. What are dimmel deads?

 

[Screwball]

Low Box Squats...

1. How low are you guys doing low boxes ME compared to paralell.

Personally, about 50% of the time. A standard flat bench (16") is paralell for me and I'm 6'2" with pretty long legs. My low box is at 12". I haven't used a high box squat yet but I will probably try to incorporate these in the future. Hopefully the additional weight handled will carry over to the comp. squat.

2. What kind of comparison are they to your comp max.

I know I've read that the Westside guys say about 100 lbs. difference between a paralell box squat and a comp. squat. Personally, the difference for me is about 75-80 lbs.


3. I train my speed day at 13.5 so 1.5" lower . Is this too low for speed day. And once I finish a three or or four week mini cycle for my speed day, when I drop back down to my first percentage again (47%) do I need to change the height of the box?

I think it's better to train off of a below paralell box. Whether it be ME or DE day. If you can mix up your box height; the benefits will probably increase. IMHO


4. What are dimmel deads?

Dimel Deads are kind of like speed deads done in a short range of motion. They are done explosively and usually with higher reps. The range of motion is from the hip to right below the knee. Stay tight and keep the motion quick - non-stop.


Good luck! By the way how tall are you Grimmer?

- Screwball

 

[Cubanito17]

WAY TO GO ON THE PR!!!! 50lbs in one week that's great.
1. As to my normal squat and when I do low box squats I only go 1" below parallel.
2. I've never done ME low box sooo sorry I don't know.
3. I don't believe you do but why do you go as low as 47% I was under the impression that you used 60-70%
4. GOOD QUESTION!!!!!!

 

[GRIMMER]

I'm 5'11'' and 60 - 70% is for without bands. I use greens on speed day choked and Daves seminar Book has it at 47 51 53 57 i think

 

[aka-tapout]

when we do them we use no wraps,no suits and real wide stance so make sure you do them like this

 

[Arioch]

I go quite a bit below parallel (say, 4 inches) but then I started out as an OL'er. I squat well below parallel in a meet as well. If you are not sure, a little extra depth is probably better, because nothing sucks like standing up with a big squat only to get it turned down for be 1/2 inch high.

 

[IrishPower]

I would be careful trying to judge your depth based on your height and the height of the box you are using.

Here are a few observations.

1. leaning over rather than sitting back when you squat will cause your hips to stay high, thereby preventing you from achieving a below parallel squat. at the very worst it will create the illusion that you did not break parallel either.

2. ultra-wide squatting, as advocated westside style has a few drawbacks. i have RARELY seen anyone unquestionably break parallel with a stance this wide. The last flurry of 900 - 1000 lb lifts coming with this stance are questionable at best. don't flame me... just an honest opinion.

If you compete in the APF or WPO organization, you will likely get flagged if you try and get away with these types of squats.

Now one thing the guys at westside say is that they will bring there legs in if they feel like they are not hitting the depths required by the judges at the meet they are at. I have tried this myself at home and it seems to work ok. It is just a wierd feeling after having taken a TON of squats ultra-wide.

3. DON'T judge your own squats! DON'T have a good friend judge your squats. get someone who will give you the truth. i remember Gary Frank having a LOT of difficulty breaking parallel back in the 90s at the APF meets. He finally quit listening to his friends who told him he was below parallel all the time, and now his latest squats are much cleaner.

take care.
/irish

 

[bigokie]

You're supposed to train at 1" below parallel, 1.5 is good enough plus a little room to spare. Good PR. 405 on a low box would be a good squat, did you use a suit for this? If not then much heavier when you use a suit and wraps.

You're right on the percentages, but you usually use a 3 week wave. 47, 51, and 53%

Dimmel deads are started from standing, drop the bar to knee level by pressing buttocks backwards, then explode back up. 4 sets of 20 are usually called for with 40% of your max.

 

[powerlifterjay]

I use my groove briefs always. I read that you will get hip aches if you do them without too much. And considering my hip in the past i play it safe. I do not wear wraps nor do i fasten my belt. The only reason i wear a belt is to practice pushing off of it. This is the longest i have ever stuck with box squats and love them. Alot! I would say my carryover is closer to 150lbs. I am around 675 1 inch below parallel on the box , and over 800 squat , just dont know how much.

One thing that just happened to me that has messed with my head is. Last week was free squats for me. We did monolift style. So 2 things really thruw me for a loop. I mean 3 things. 1 i was feeling for a box. It was weird to switch gears and pop back up. 2 monolift style. I feel like i must step to set up, i felt so freakin awkwrd with this, it messed up my workout. It seemed like i was good morning the weight out. 3 wraps. I havent put wraps on in ages , well since my last heavy squat in January. I also dont have a problem box squatting away from the mirror. The box gauges my depth. Last week my squat were slow and awkward. I only went to 585 were under normal conditions would hit that for 6 to 8. I did 3 and felt like a retard . I looked horrible doing this. Of course we have 7 more workouts so i will try to fix it fast. One thing i did notice is my inflamed patella didnt hurt as bad using the monoloift set up. SO that was 1 plus for that day. I wont suit up for another 3 weeks or so. That should be fun as well!

 

[GRIMMER]

I used my groove briefs on this second day for the 405 pr because the first time i did them my hips really acted up and remembered something about them doing that. i also used the belt just to practice pushing out with it a little looser than usual.

with Dimmels do you bend your knees like your locking out the top part of the dead or are they stiff legged? I've been doing them bent.

Jay , one thing that i ahve been doing to help with the mirror thing is to put a towel or mat in front of te mirror so i can't see myself. Huge difference. And since you guys don't have the mono i would imagine tht you are setting up a little behind the bar so it doesn't hit on the way down and up , which would put you at doing about an arch back GM to gaet the bar out.

Thanks for the replys fellas