Box Squat PR and Inpromptu Bench Meet

Hit a PR on the box squat tonight. Worked up to 405×3 with pretty good form. No bowing out and bent over good-morning-ing it up. I’ve been using about a 12 inch box with a bumper plate on top of it. If it’s not right at parallel, it’s only an inch or so high. With good form even, this was a big PR for me.

I was going to do some rep work on the leg press, but because I worked up, I didn’t

GHR front elevated 12 inches x 10, elevated 6 inches x 6, elevated 2 inches x 6, 6, 5

machine row 115×10, 12, 11

improvised reverse hyper off GHR – one #3 band double cinched x15, two #3 bands double cinched x12

standing incline DB external rotation 15×20, 20×9

plank 90×57s This was a PR on the plank too. I almost had the full minute, but I could feel my back start to buckle and I was shaking like Smoky the Crackhead .

I wanted to do some kind of shrug too, but what I accomplished was fine.

On another upbeat note, I have some friends from Serbia (I think, I don’t want to offend…) who decided to have a bench-off tonight. They’re all lightweights, I think under 200. I want to say the winning lift was 175. We placed them on coefficient, but I don’t remember who made what. They all actually looked pretty good, and they’ve come a long way.

Good work and good lifts from the Balkan crew!