Squating please help me reach max!!

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  1. yea my goal is about 405-450 im 17 years old i can do 315 for 4-6ish depending on good day or not


  2. Quote Originally Posted by maddog28 View Post
    yea my goal is about 405-450 im 17 years old i can do 315 for 4-6ish depending on good day or not
    make sure your going low enough. and follow some type of routine where you would be doing a heavy 1-3 rep range...

    for squats i just do max effort.
    parrallel box
    below parallel
    Squat

    repeat
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  3. i go beyond parralel everytime i squat

  4. Quote Originally Posted by maddog28 View Post
    i go beyond parralel everytime i squat
    yea so if you do a parrallel box squat you should be able to overload the weight you use, and since ur not going below parallel it will be less taxing on your lower back, it will help you regular squat.

  5. i got 315 6 times today as my 6th set with no belt beyond paralel and what do u mean a parralel box squat?
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  6. Quote Originally Posted by maddog28 View Post
    i got 315 6 times today as my 6th set with no belt beyond paralel and what do u mean a parralel box squat?
    first of all you the day you max try this..
    bar x 20
    95 x 5
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    NOw your at working sets.
    335 x 1
    355 x 1
    375 x 1

    this way your taking heavy singles.

    and by parallel box squat i mean is find a plyometric box that if you were to sit on would be considered parallel to the ground. when you squat squat on to the box and sit down compeletly and squat it back up. This will develop explosive strength as well as get your body use to having a way heavier weight on your back then you would be able to squat at a full range of motion.

  7. so put the box at parralel and then sit down nd squat up?

  8. Quote Originally Posted by maddog28 View Post
    so put the box at parralel and then sit down nd squat up?
    yes ive done 365 x 2 and 370 x 1 off a parrallel box.. but i rep 315 for a couple.

    now as far as technique and stuff i would youtube some box squats and read some articles by dave tate and jim wendler and louie simmons on box squatting and then do em.

  9. box squat, romanian dl, stiff leg dl, goodmornings, Glute and ham raises.

    ex.
    week1
    Box squat
    romanian dl
    hyperextensions
    abs

    week 2
    free squat
    stiff leg dl
    hyperext
    abs
    week 3
    good mornigs
    hack squat
    Glute ham raise
    abs

    repeat.
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