[quote]Phydeaux wrote:
Wow. Lots of good advice here. I hope I can answer properly.
Re squats:
I’m 5’7"-8". We either have a 12" or 18" box. Maybe I can “build” a 15" box by putting the 12" on a plate or two.
Here’s something really weird. Off the 18" box I have done a 345x1 & 330x5. Off the 12" box I’ve only done 225x5. Last Sept, no box, I did 315x1 at a depth I’m pretty sure was ATG and I’m confident was at least below parallel.
Now that I think about it, for my regular squats my feet were shoulder width. I’ve noticed on the box squats that I’ve taken a much wider stance. Maybe this explains the discrepancy?
Re BP:
The video really helps. It looks like your legs are kinda relaxed on the eccentric and you only push w/ them on the concentric. It also looks like should you miss a lift you could lower your chest enough to rest the bar on the pins and slide out from underneath it safely.
DB Rows - yes, 2 100/110 lb DBs. The Pendlay row sounds like you start a DL and finish a row. The ROM isn’t just chest to arms’ length; it adds distance to the floor?
Edit: I did some searching to find the difference between the PR and the BBR. It looks like I’ve been doing the BBRows wrong. For me, each rep ends in a dead hang, when it appears I should be ending it on the floor. I guess that could be why I don’t row much weight.
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I think the 12" box would suit you well. If you are going to stack plates, make sure they aren’t able to slip when you sit on them. My guess is that 12" or 13" will be parallel for you. 15" would be good for a high box squat, and 18" is probably too high for much other than a supramaximal weight.
It might be good for getting used to having heavier weight on your shoulders, but you probably need to hit the lower boxes to get the full benefit out of them.
On BP: A lot of people advocate flexing the glutes before you unrack the weight, and keeping them flexed the whole time. I don’t get nearly as good of leg drive when I do it that way, so I don’t contract them until I start to use my leg drive.
I still try it from time to time with the glutes tight the whole time to see if I can get it to work that way. Try it both ways, and see what works best for you.
The pins are set at a height where if I miss the lift I can relax my arch and just slide out from underneath. The down side is that on a rep set, if I relax my arch at all, I can easily bottom out on the pins and really mess up the set.
When I do BOR, I do them from a dead hang, and keep my form pretty tight. When I do Pendlay’s, I use a bit of a cheat to get the bar moving, but I try to keep the cheat consistent regardless of weight.
They are both good movements and both have their place. Just keep the two as distinct movements. There is nothing wrong with keeping the Pendlay super strict as well. I just like moving heavy weight.
