Set up:
Set your J-cups at your normal height for squats. Put the safety rails in the hole above the j-cups. Run a chain over the safety rails and under the bar so when you squat down the bar can rest on the chain. The chains should be set so that you are an inch or two close to parallel. If you are not right at parallel that’s OK, these can be rough on the hips. Typically these are done on speed days.
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8x3 or 5x5 use about half of the weight your worked up to on your heavy day.
We adopted these from @storage_shed ‘No One Gives a Damn About Your Squat’ routine and had great success....athletes AND lifters!