#box squats

So today I told myself that I would just do box squats. Sitting on my bench puts my knees right about at parallel, so I would squat with it behind me, which would both force me to go to parallel and quell my fear of falling on the floor at the bottom of the squat.

I put 150 on the bar and it felt good. Then 155 felt good. Then I tried 160 which I’ve never put on my back before. And all 5 reps felt great. So great that I wanted to try it without the bench. I told myself I’d go for a new one rep max. Just one little rep with 160 to parallel would be a 10 lb gain from the last time I tested.

I moved the bench, got the bar on my back, and knocked that sucker out. And it felt so good that I did four more. Far and away a new PR!

Banded Box Squats — PR’s

Saturday – Woke up to the cold weather to make it to the gym this morning. I had a mission as always when I get to the gym — which consist of doing well, putting in my best effort & leave feeling really good. Today, I did just that! Down below I am going to post a banded squat PR (I had two personal records but didn’t film the first one, so this is basically me saying “HECK YES, I DID IT, I CAN…

Box squats (4x10)

10 x 70 kg

10 x 70

10 x 70

10 x 70

So good to be squatting some decent weight! Chose a box target that’s slightly below parallel and tried to sit back as much as I could when initiating the squat to load the hammies and glutes. It got tough to stay tight when reaching the box ‘cos you just want to rest at the bottom lol. 

WOD (25 min cap)

5 Rounds for Time

40 Reverse BW lunges (alternating)

250m row

20 Push ups

250m row

Completed: 24.55 mins

Tried to keep each round under 5 minutes which became a real effort in rounds 3-5!

Lunges - These were fast in round 1 lol, then with the added leg fatigue from the row, they got harder and harder. Tried to pick up the pace as much as I could in the final 2 rounds.

Push ups - Going into these off the rower felt good after all the pulling, but then strength faded fast. I’d always try to do a big set to get a good chunk of the reps out of the way (most I could do unbroken was 10 or 11), then the rest were just split into whatever I could manage - sometimes 2s, 3s or even singles.

Now that it’s cold out Ive been warming with jump squats and jump lunges prior to my leg days. 

Jump Squats 3 sets of 20

Jump Lunges 3 set of 10 each leg