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Barbell A Barbell Squat Challenge for 2022 (315lb x As Many Reps As Proper)

BJJ Shawn

Level 6 Valued Member
I don't know what 'Reload' is, but yeah 40lb in 10 weeks isn't bad at all (especially if you haven't been squatting!).
It’s a StrongFirst periodized powerlifting program.

 

BJJ Shawn

Level 6 Valued Member
I'm currently in the pre-testing phase and will be starting the actual cycle in another week. I had a lot of tests to do since it's been a while since I did a powerlifting cycle due to shoulder issues, but once you run it once you could continue with it without needing to do so many tests.

The coolest thing about it for ME is that it doesn’t have predefined weight jumps, it varies based on your tests so different people will have different weight increases week to week. It’s also going to have every weight laid out that you will lift the entire cycle ahead of time, not auto regulation which for me works better.
 
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Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
At what % of your maximum can yiu do this? I imagine this doesn't work at close to max? If yiur max front squat was 400lb, for example, could you do this with 390lb? I doubt I could. For me, all heavy weights become a grind.
Spoken like a powerlifter because that's what most of us do, but there are some very good powerlifters who, if you watch their squat closely, lower slowly most of the way and then for that last inch or two of required depth, drop faster, looking for a bit of stretch reflex on the bottom. They will usually slow at the sticking point at least somewhat, but my point is that a similar technique does work for some people in a heavy low-bar squat.

I know almost nothing about Olympic lifting, the fact that I'm starting to learn it not withstanding. But if you watch enough people's competition C&J, I think you'll find more failures in the jerk when the recovery from the clean is a real grind. (FWIW, I've been doing a cycle of FSQ in Oly shoes and also working on shoulder mobility issues in preparation for taking a run at being able to clean a barbell.)

-S-
 
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Boris Bachmann

Level 7 Valued Member
Comrademode - you're making us all look bad! WELL DONE!

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watchnerd

Level 8 Valued Member
Just for chuckles yesterday, because I'm still recovery from Covid and I'm in a hypertrophy block (so more latitude on exercise selection), I did high bar box squats...

....which apparently is a rare thing, as most people do low bar box squats?

Either way, I think I'm going to keep it in the mix for this block, as my system fatigue went waaaay down and I would concentrate on just frying my legs.

7/30/2022:

High Bar Box Squat: 8 x 145 kg, 7 x 145 kg, 6 x 145 kg

Although I don't know if we count box squats, I'm sure more curious to hear other's thoughts on them as I'd never done them before.
 

Boris Bachmann

Level 7 Valued Member
Although I don't know if we count box squats, I'm sure more curious to hear other's thoughts on them as I'd never done them before.
I'm not counting box squats toward the challenge, but I think box squats are great in training. I've just started re-introducing them w. the SSQ bar but I used to do them a lot with both low and high bar. Like you said, A LOT LESS STRESS on the system as a whole. I try not to allow any flop to the box at all, relax the hip flexors (and ONLY the hip flexors) for a quick moment, then drive up (without rocking to do so).
 

Antti

Level 9 Valued Member
Just for chuckles yesterday, because I'm still recovery from Covid and I'm in a hypertrophy block (so more latitude on exercise selection), I did high bar box squats...

....which apparently is a rare thing, as most people do low bar box squats?

Either way, I think I'm going to keep it in the mix for this block, as my system fatigue went waaaay down and I would concentrate on just frying my legs.

7/30/2022:

High Bar Box Squat: 8 x 145 kg, 7 x 145 kg, 6 x 145 kg

Although I don't know if we count box squats, I'm sure more curious to hear other's thoughts on them as I'd never done them before.

Box squats are great. Nothing wrong with high bar. Personally, I do them mostly with the SSB. I really like how box squats feel and the smaller recovery demand really is noticeable.
 

watchnerd

Level 8 Valued Member
Like you said, A LOT LESS STRESS on the system as a whole. I try not to allow any flop to the box at all, relax the hip flexors (and ONLY the hip flexors) for a quick moment, then drive up (without rocking to do so).

I really like how box squats feel and the smaller recovery demand really is noticeable.

I'm kind of surprised it's such a huge difference in recovery debt.

It's not entirely obvious to me why, though.
 

Boris Bachmann

Level 7 Valued Member
I'm kind of surprised it's such a huge difference in recovery debt.

It's not entirely obvious to me why, though.
I don't know really but if you listen to enough Louie, etc. you start to think "blah blah amortization something something breaks up the eccentric concentric chain blah blah etc etc" - I mean, it makes sense, but yeah.

Box squats are one of those things that, now that I'm doing them again, I think 'Of course these are great - no wonder I stopped doing them!'
 

watchnerd

Level 8 Valued Member
I don't know really but if you listen to enough Louie, etc. you start to think "blah blah amortization something something breaks up the eccentric concentric chain blah blah etc etc" - I mean, it makes sense, but yeah.

Box squats are one of those things that, now that I'm doing them again, I think 'Of course these are great - no wonder I stopped doing them!'

They actually remind me of a leg press, in some ways
 

william bad butt

Level 7 Valued Member
Just for chuckles yesterday, because I'm still recovery from Covid and I'm in a hypertrophy block (so more latitude on exercise selection), I did high bar box squats...

....which apparently is a rare thing, as most people do low bar box squats?

Either way, I think I'm going to keep it in the mix for this block, as my system fatigue went waaaay down and I would concentrate on just frying my legs.

7/30/2022:

High Bar Box Squat: 8 x 145 kg, 7 x 145 kg, 6 x 145 kg

Although I don't know if we count box squats, I'm sure more curious to hear other's thoughts on them as I'd never done them before.
Impressive.
 
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