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amatella
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« on: November 13, 2011, 12:02:01 PM » |
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is it a good idea to help with getting more depth? or is it just going to make me too dependent?
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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MercNil
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« Reply #1 on: November 13, 2011, 12:04:53 PM » |
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It is a good idea. It won't make you too dependent. If you do become so, no worries, you'll want to try applying doing without it.  --- |
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« Last Edit: November 13, 2011, 12:06:24 PM by MercNil »
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amatella
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« Reply #2 on: November 13, 2011, 12:08:35 PM » |
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It is a good idea. It won't make you too dependent. If you do become so, no worries, you'll want to try applying doing without it. --- thank you merc! So say for the lower day on my split Im supposed to do squat, do I just do this in its place with the same work weight? or should I do it IN ADDITION to my regular low bar back squat? |
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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MercNil
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« Reply #3 on: November 13, 2011, 12:15:04 PM » |
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It is a good idea. It won't make you too dependent. If you do become so, no worries, you'll want to try applying doing without it. --- thank you merc! So say for the lower day on my split Im supposed to do squat, do I just do this in its place with the same work weight? or should I do it IN ADDITION to my regular low bar back squat? You may use box squats. Like the above program, it mainly used box squats. |
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Get Big
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« Reply #4 on: November 13, 2011, 12:15:17 PM » |
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Have you ever heard of the Westside Template? In this thread they discuss the pros and cons of Box Squats for a raw lifter. http://forum.bodybuilding.com/showthread.php?t=139235763One guy said they he more carry over to his Deadlift than his Squat. I do think that box squats are beneficial for raw lifters (although not necessary), if implemented correctly. However, if implemented incorrectly, they can also do more harm than good. I can also use myself as an example of that. The guy is just saying in the article that doing mostly box squats, and doing mostly multiply-type box squats (negative shin angle, super wide) doesn't have much carryover. I think it'd be silly to disagree with that. But it doesn't mean that they're not useful. Nobody would advocate doing SLDLs all the time for your deadlift training, but that doesn't mean that they're not useful training tools (but also doesn't mean that you ever have to do them). |
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Umbra
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« Reply #5 on: November 13, 2011, 12:45:16 PM » |
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uhh
aren't you not supposed to SIT on the box? that gives you huge spinal compression
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You could do a lot worse than being a Rippetoe fanboy...
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Hooloovoo
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« Reply #6 on: November 13, 2011, 06:37:25 PM » |
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uhh
aren't you not supposed to SIT on the box? that gives you huge spinal compression
Yeah, I'm pretty sure it's really bad for your spine if you sit on the box instead of just lightly touching it. |
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #7 on: November 13, 2011, 07:26:06 PM » |
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uhh
aren't you not supposed to SIT on the box? that gives you huge spinal compression
Yeah, I'm pretty sure it's really bad for your spine if you sit on the box instead of just lightly touching it. You touch it but you don't actually sit down on it. In my experience flaring out the knees that wide does stress the knees more, hence why most people are usually wearing knee sleeves or knee wraps to keep the patella and patellar ligament pinned down when box squatting. Though the box squat is great as a supplementary exercise to do after your squats or deadlifts as it builds the glutes, hamstrings, and hip flexors, which all would benefit the regular low/high bar squat as well as deadlifting. |
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surya.v
Strong(er)
Übergnome
Reputation Power: 5
Posts: 1911
Do what you do!
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« Reply #8 on: November 14, 2011, 03:08:23 AM » |
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From what i've heard, box squats are not for RAW lifters.
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Stats:
Height - 5'10"
Weight ~ 62kgs
Goals for August 2012-
Deadlift 110kgx5
Squat 80kgx3x5
OHP 45kgx3x5
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amatella
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« Reply #9 on: November 14, 2011, 04:51:27 AM » |
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yea I might just keep a low box behind me when I squat as sort of a reference point but def will not sit on it. haha thanks for the help guys!
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Logged
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #10 on: November 14, 2011, 03:59:55 PM » |
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yea I might just keep a low box behind me when I squat as sort of a reference point but def will not sit on it. haha thanks for the help guys!
Remember that the real box squat is a different type of squat (you actually set up high bar with the knees pushed out, driving the hips back and forth, not actually doing the regular "squat" motion) though using a box if you are a beginner and are trying to learn to hit nearly the same amount of depth each time you squat. If your gym has mirrors infront of the squat/power rack you should be fine, if your gym doesn't have mirrors infront of you to allow you to watch your form when squatting then use the box to touch and go off of. |
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amatella
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« Reply #11 on: November 14, 2011, 04:08:20 PM » |
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yea box squat turned out to be a disaster. def not doing again.
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Logged
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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surya.v
Strong(er)
Übergnome
Reputation Power: 5
Posts: 1911
Do what you do!
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« Reply #12 on: November 15, 2011, 02:32:32 AM » |
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yea box squat turned out to be a disaster. def not doing again.
May i know what happened? |
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Logged
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Stats:
Height - 5'10"
Weight ~ 62kgs
Goals for August 2012-
Deadlift 110kgx5
Squat 80kgx3x5
OHP 45kgx3x5
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