Tag Archives: High Bar Box Squat

Sunday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 230 lbs x 1 rep
  • High Bar Box Squat (14″ box, w/ pause)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps

Comments:

* I decided to try something different in the box squat. Up until this point in time I have always performed this exercises touch-n-go using the box as a high reference for the most part. This time around I am going to deliberately pause at the bottom of each rep to ensure the entire load of the wright reaches a dead stop. This makes the exercise much harder and I will have to reduce the weight I lift but in time it will cause more muscle fibers to contract in unison on the concentric part of the movement.

Monday – Leg Workout

  • High Bar Box Squat (w/o belt, 14″ box)
    • 135 lbs x 7 reps
    • 205 lbs x 5 reps
    • 245 lbs x 3 reps
    • 285 lbs x 3 reps*

Comments:

* I hurt my lower back on the left side on the second rep. I believe I had the box farther back than I normally do and it caused me to lean forward a bit. It is hard to adjust the placement of the box as I have to walk the weight out from the rack.

Saturday – Leg Workout

  • High Bar Box Squat (w/o belt, 14″ box)
    • 135 lbs x 7 reps
    • 205 lbs x 5 reps
    • 245 lbs x 3 reps
    • 285 lbs x 3 reps*

Comments:

* I missed the third rep in that I didn’t go all the way down to the box. I felt a little tired this week, had sore shoulders, and felt a slight pull in my lower back on the left side. If I was at my best I might have been able to complete all three reps. Nevertheless, this is a new personal best for me. The last time I peaked out was at 275 lbs for 3 reps. I also have the option of losing the box and continue with a regular high bar squat to reach a heavier weight.