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Messages - LanceSTS

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106
ADARQ & LanceSTS - Q&A / Re: Sucking at half squats?
« on: March 18, 2013, 02:00:55 am »
Quote from: vag on March 16, 2013, 11:37:42 am
Reviving this thread after recent discussion in raptor's journal:

Quote from: Raptor on March 15, 2013, 07:15:53 pm
It's still terrible. How can a half squat be MUCH harder than a full squat? What is my weakness that is causing this?

entropy's point of view:
Quote from: entropy on March 16, 2013, 04:55:17 am
leverage...

avishek:
Quote from: Avishek on March 16, 2013, 05:55:55 am
I don't think it's odd at all, for myself it's the same thing, but ill have to double check today.

Yes leverage: typical gym goers will shift forward during the descent and shift backwards during the ascent. This is not possible during a full squat. Most gym goers only do quarter squats anyway and this hip activation is absent.

If you practice good form however and don't allow motion in the sagittal plane, and consciously work on amortizing right above parallel in a vert specific way, it should be very hard with similar load in full squat. Need videos though to rly see what I'm saying.

raptor:
Quote from: Raptor on March 16, 2013, 07:18:24 am
Well when I do full squats I can go past that half squat point without being too active at that angle since I'm going to go much deeper, and I can deal with stopping the weight at the bottom MUCH better. Also, since I initiate the movement from the hole, which is easier for me apparently, I already have momentum when I reach the half squat position so...

me:
Quote from: vag on March 16, 2013, 11:02:55 am
I hear all of you, fair points. Still it doesn't feel like making sense. For the same person, especially an experienced trainee like raptor, half squats should be easier than full ones.
Not sure though, can't back it up. Also leverages are indeed are very important, each one is different.
I did experiment today after this chat, after warming up i did singles of full vs half squats, ramping weight. Wanted to see how it looks , in terms of form , transition , power output etc.
Will post vid later.


And here's the vid from today. I can't get any conclusions out of it. Reversal felt the same. Concentric felt much more powerful on halfs of course, as you can see from bar speed too.

<a href="http://www.youtube.com/watch?v=GGCcLsUVJuU" target="_blank">http://www.youtube.com/watch?v=GGCcLsUVJuU</a>

You guys film your fulls/halfs too if you like , might be interesting to see how each one's form differentiates in the two movements.

Those look like a normal half squat to full squat form.  If you want to use the halfs to peak out your vert, focus everything on that reversal, the very split second you go from down to up.  You can make that point in the range of motion very strong and very tolerable to high eccentric overload if you work at it.  Use the full squats for hypertrophy, primary strength gains, the halfs for specificity and special strength specific to the movement you want to improve.   

107
Bios / Re: Animals
« on: February 11, 2013, 03:33:42 pm »
Quote from: adarqui on February 11, 2013, 12:21:46 pm


awesome, he looks so rugged in that pic.. they have a few near this 'wealthy dog park' i go to, such impressive dogs. havn't seen them anywhere else though.

Theyre pretty rare in Texas too, the price (1200-1500 for a solid akc papered dog) + the old myths surrounding them made it that way.  Its still said over and over how they were bred to "kill lions", when the truth is they were bred to HUNT lions and keep them at bay until the hunters got there.  No dog can kill a lion but people thought this along with them being "uncontrollable".  The ridge is an adaptation from the wild dog they mixed into the breed and thats where that myth stems from.


Quote
Rhodesian's seem to command lots of respect, i never see any altercations involving them.

 yea theyre dominant dogs, so athletic and energetic.  Ive never seen a puppy as fast as he is, its insane.

Quote
he grew so fast.. how much is he expected to weigh?

he'll weigh between 100-110 pounds full grown.  Hes a great dog around people, I take him to work with me and hes very friendly to everyone in the gym. 

2 things about ridgebacks to always remember if youre thinking of getting one

1. ENERGY ENERGY ENERGY.....

2. They will cuddle the hell out of you any  chance they get.  Everyone I know that has one says the same thing, they are going to get in your lap every chance they get, so get used to it.

108
Bios / Re: Animals
« on: February 11, 2013, 03:18:12 pm »
Quote from: Raptor on February 11, 2013, 10:21:17 am
He seems like a pretty cool dog. But he reminds me of HarveyM due to his name.

 My dog is not retarded.

109
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 11, 2013, 04:12:58 am »
 I would be VERY careful bench pressing or doing pull ups if youre scheduled to, might even skip them for a week or so.

 The jumps can cause this type of thing easily if you are using a powerful arm swing, and the tissue is tight from prior pressing.  Lots of soft tissue work with a softball, pnf stretching, and use overhead press and rows/hor. pulls instead of vertical pulls and bench for a while.

 You can still do jumps only dont use the arm swing for a while. Careful man, once you tear the pectorals good, and its most likely the actual muscle tissue and not the tendon in your case (i.e. no anabolic usage= tear the muscle tissue, + anabolics=tear the pec tendon), its a very recurring problem.

110
Bios / Re: Animals
« on: February 11, 2013, 03:26:58 am »
Davey 4 month ago...




 now, 50 ish  pounds , 4 months







still sleeps as close as he can to us lol



111
Bios / Re: Animals
« on: February 09, 2013, 03:06:18 pm »

 <a href="http://www.youtube.com/watch?v=dKZWfpjqeKA" target="_blank">http://www.youtube.com/watch?v=dKZWfpjqeKA</a>

Pigeon shooters= scum of the earth.  Cant understand how penn allows this slime.

112
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 08, 2013, 11:03:41 pm »
Quote from: vag on February 08, 2013, 06:51:42 am
Quote from: LanceSTS on February 07, 2013, 11:14:57 pm

 Damn good progress Vag!  When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps.  I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.

Thanks Lance.
Yes, when i up the weight i don't expect to match the previous reps, i expect the estimated 1RM to be about the same. After a few months doing this , i can now tell that it never happens:  The increased load causes a slight decrease in estimated 1RM and usuallly the 2nd or 3d workout with the new heavy load surpasses the previous estimated 1RM PR. But yeah , i am at my all time limit strength PRs in everything now so progress is expected to slow down, hope it doesn't stall.
I have some VERY nice graphs on my PC, showing how load,1RM and 1RM/BW went in each lift, you will love them. They illustrate perfectly how this method works. I was planning to post them at the end of next week.

 Nice! Yea Id like to see those graphs, thats a great idea. 

re progress slowing- if youre STUCK, as in 2 or 3 sessions in a row, adding another exercise into the rotation is an option.  It gives a longer rest for the exercise youve stalled on while still training the same musculature.  Squats can turn into , day 1, squat, day 2 front squat, day 3 deads/box squat, etc.  then when you come around to squats again, its much easier to progress.

113
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 08, 2013, 01:07:27 am »
Quote from: entropy on February 08, 2013, 12:38:23 am
True Lance. I'll keep dancing with the girl who brought me to the ball. Thanks for reminding me. Btw do you think it's ok to keep cutting to 159? Or do you think I should stop now? I don't want to give up when i've come so close. I don't think I have long to go now.

edit. Thinking about it, there are only 3 weeks left in Feb. I can't lose much weight now anyway and 159 is out of the picture from around 165. At best I'll be in the low 160s at the end of Feb. So how about a compromise. I'll cut to say 163-162. And stop cutting there. But since I'm unhappy with my body composition, i'll believe T0dday that thru training I can continue to improve my body composition, or specifically that doing tempo work will improve body comp, I can continue to improve bodycomp even once i've stopped cutting come march. This way I'll be able to train better by getting off the caloric deficit and my body comp will improve thru training. Sort of a best of both worlds.

Yea, I agree with what hes saying, eat enough to get stronger, while staying athletic/fairly lean.   dont " bulk".  Good luck man keep killing it.

114
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 07, 2013, 11:14:57 pm »

 Damn good progress Vag!  When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps.  I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.

115
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 07, 2013, 11:11:24 pm »
Quote from: entropy on February 05, 2013, 01:32:10 am

Re lower back strength, you guys have convinced me. Im going to push my lower back strength up like crazy. My legs are weak but my back is even weaker. Squatting makes my legs a bit stronger sure. But nothing is making my back stronger which is a problem. If I want to be a good sprinter i'll def have to prioritise my lower back.

 Making your legs stronger will help your sprinting and athleticism around 200355459084458000.7 times more than worrying about your lower back.  Youve made great gains in athleticism so far doing what youve been doing, why start spinning your wheels now? 

116
ADARQ & LanceSTS - Q&A / Re: VJ hang snatch variation form check
« on: January 02, 2013, 06:35:23 pm »
 
  Looks fine for a max but youll have your best improvements in jumping working at a speed similar to the second video.  Think about jumping and landing 2 inches backwards from where you start, youll get the glutes involved a little more.

117
ADARQ & LanceSTS - Q&A / Re: VJ hang snatch variation form check
« on: December 25, 2012, 12:56:36 am »
Quote from: pelham32 on December 24, 2012, 11:14:37 pm
Yeah 135 was pretty much the same, it wasn't sloppy form or anything and pretty much same speed. I knew I could do 135, the most I've ever done was 145 but the form was pretty sloppy. The day after the workout my glutes, traps, biceps, and forearms can barely move their so sore!! Lol.. Thanks for the input

cool.  The key in getting that exercise to carryover to your jumps is to keep it snappy like you are in the video.  The more weight you can do AT THAT SPEED, the higher your vert will go as well.

118
ADARQ & LanceSTS - Q&A / Re: VJ hang snatch variation form check
« on: December 24, 2012, 02:45:24 pm »

  Looks good man.  Did 135 feel similar speed wise?

119
ADARQ & LanceSTS - Q&A / Re: updates
« on: December 21, 2012, 08:41:20 pm »
Quote from: entropy on December 21, 2012, 07:25:57 am
Hi lance .. just to update. I've been front squatting more or less religiously for the last 6 months (maybe slightly less?). Anyway i've also been cutting while doing so and PRs have been hard to come by, sometimes taking months. But in the process my relative strength has no doubt improved while my lifts have steadily gone up with greater depth and form improvement.

So today I went to test my vert by trying to dunk for the first time in around 4 months. I crisply landed my first dunk on the first attempt - no warmup dunks. Felt so strong. I then worked up to a SVJ dunk which I got pretty easily too (!!) which I had previously only dreamt of one day doing.

Now keep in mind I'm still some 10lb too heavy for my lbm and i haven't been jumping at all in the last 5 months or so. So my vert has gone up just by default since then. I am hoping to finish the cut and then i'll be able to increase my strength more easily once I can afford to gain some mass.

Just a thank you .. i'm glad I stuck to the front squats and they've done wonders for my athleticism so cheers for the direction!

 :ibsquatting:

 :ibjumping:

 I  just saw the video... looked easy as hell man, really nice work!  Great work and progress since youve  been here man, way to stick with it!!

120
Bios / Re: Animals
« on: December 18, 2012, 06:28:04 pm »
 No, I genuinely lol at the childish nature of it.


also.


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