161026 Russian Squat Program Week 2 day 2 Complete
I had been squatting 3 days a week with the russian program.
First 3 week require me to to multiple rep set at 300lbs.
Just finished a 6 set of 2 in this session. Quite easy, and only take 35 min including warm up.
(I am not sure if it is consider proper warm up, I basically squat from Bar with a 25lbs plate increment in each set)
Trying to Work on my Glute, and after reviewing the Higher Faster kellyb website with their cross linked video on how to squat with GLUTE, I am trying to squat with a Wilder stance. (changing squat form during a russian program might not be smary as the ultimate goal is to increase 1rm at the end of 6 weeks)
But i got to do what is needed, and the first 3 weeks of the russian program felt a bit easy... (even though it is suppose to help strength endurance.
The Final 1RM in the chart at the end of 6 weeks i only listed as 395lbs. It is a PR for me I believe. but the ultimate goal is 400lbs mutiple reps....
So who knows, may be a 2nd round of russian squat is needed.. (another 6 weeks?)
Mean while, i am still attempting to jump at lunch, as I know... I CAN NOT just focus in squat and not go jump ( i did that for too many years).
I am unable to dunk on lowest rim no.1 still. But I continue to Jump without ball to the rims.
While jumping, I am trying to use my Glute more often. And i notice my current jump method is very quad dom. because my upperbody lean fwd and often I am looking fwd on the ground. Weight is often on the balls of my feet (which is exactly what happen during my squat)
Now, to activate more glute/pchain, i try to jump with are more Up-right upperbody, and with a more sitback pose. Trying my best to do it during Nostep, 1 steps, and 2 steps jump. A few degree of angle changed in the hip leading to a more upright body/sitback pose, and I can force myself to use more glute. Will it help me jump higher? I don't know, as i am still TRYING to get use to it....
Once again... Changing Jump Form...may not be a good idea.... as every one body is different... Not to mention, i am not even at my Peak with my original jump form. So....I am just..be Trolling and wasting time.. like this dude -> 
Hey....to end this update, I am looking at this 2 icon, 
& 
The Andrew Jumping icon does not really sitback, but he is sure looking up with only a slight lean fwd angle.
The Squatter upperbody is 100% upright and ATG also.
ya I was a very quad-dominant jumper.. I never worried about form. I did analyze my form and the form of others, and found that there are lots of different styles out there. So instead of trying to "pick a style", I just didn't focus on it at all. Instead I let my strength increases & jumping volume dictate how I jumped. All I tried to do was aggressively accelerate into my plant & jump as high as possible.
My squat form also had my knees shifting forward, very similar to how I jumped. So I didn't modify it. I figured there was some specificity there that could benefit my jumping, so why tinker with it. I had posted still frames of my squat & plant quite a few times, and basically, they looked almost exactly alike. That's also one of the many reasons I half squatted instead of deep squatted. My plant & my squat lined up almost exactly alike -> so I felt they would both benefit each other.
One mistake I made with running, was focusing too much on my running form. I tried for a long time to change my form from heel->toe to midfoot/forefoot. It turns out, that what finally helped switch my form the most was simply lowering my total running volume, focusing on running faster, and running twice a day (again). I do make a conscious effort, initially, to not go heel->toe (if I find myself doing it), but, once i'm running, I don't think about it much at all.
I did all kinds of things that hurt my running.. I was changing my foot strike, changing my arm mechanics, changing my torso angle, sticking my chest out too much, activating my hips more, etc.
But once I finally realized that my overanalysis was causing paralysis, it finally helped me to get away from all of that & instead just focus on hard/fast sessions. My running has improved dramatically since making these changes.
I've said for years, that actually thinking about technique when jumping/running maximally is a pretty bad idea.. It slows you down. If you're going to make tweaks to form etc.. You probably want to do it via drills or submax efforts. During max efforts though, a clear/free mind will most likely allow you to produce more power. You want everything to just click.. You don't want alot of "noise" or "interference" flooding around in your brain.
In the case of jumping, increasing frequency + volume of HARD jumps (until drop-off -> noticeable decrease in performance) is probably one of the best ways to find your "form".. but then the weight room will help make certain muscle groups stronger (quads, glutes, hamstrings, etc) and that should help "shift you" in a certain direction.
One thing that's important is finding our strengths.. Sometimes we perceive our strengths as weaknesses; that can just be our brain creating another obstacle.
Who knows, becoming a more glute dominant jumper may help you.. focusing on form may help. I guess the only real way to find out is to try it.. But, to me, the best type of training is when we finally just "lose ourselves and train like animals".. we just train hard, jump/run hard, stay focused, really go hard as fu*k when our body is feeling great, focus on that training session like it's the only one we'll ever do, and free our minds. Stuff like that is kind of the pinnacle of training, in my opinion.. Sometimes it takes a long time to figure it out, sometimes stuff clicks immediately. But the goal is to really end up in a spot where we almost don't "give a fu*k and we train hard as fu*k and just beast out using a few tools/ingredients that we know are effective (including the event itself)".. if that makes sense.
how are the lobs going? still practicing em`?
stay focused man..
peace
edit: I have some old still frames of plants on page 18 of this photo bucket .. this is when i wasn't as good at taking screenshots etc, pretty crappy looking.
http://s390.photobucket.com/user/adarqui/library/?sort=3&page=18
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