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Quote from: seifullaah73 on October 10, 2017, 11:23:29 am

In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote

Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

Ugali the main diet of a kenyan runner (in my house we call it seema). They do love their tea sweet lol.

https://runnersconnect.net/diet-of-kenyan-runners/

I took naps in the afternoon. I drank water, which I never used to do: I used to drink tea. I would have six or seven cups a day, taken with three or four lumps of sugar. Water didn’t taste good to me. I was like, “Who drinks this stuff? Tea is way better”. On race days, I might have a few sips. That was my limit. I was so used to not drinking water that I never really noticed it.

http://www.telegraph.co.uk/sport/othersports/athletics/10361777/Mo-Farah-moving-into-a-house-full-of-Kenyan-runners-changed-my-whole-attitude-to-training-and-racing.html

Since I am half kenyan, I recognise some of those foods: mandazi - nice sweet doughy thing I eat in the morning sometimes on sundays. We eat this with bharazi - has some type of peas (gungo peas i think).

This is the kenyan's equivalent food to that of jamaica's, they have yam, we have casawa. kenyan's have more range of high super carb foods. Especially the thing that looks like mash but it's not it's flour.

In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

Date: 07/10/2017
Soreness: none
BW: 62.6kg

Condition: wet floor, windy and track parts which had been repainted was wet and for some strange reason slippery more so than rain water, I tried a 3 point start with little effort and my feet slipped completely so I had to start from the middle and towards the slippery surface, less chance of slipping.

Warm up
   10 min walk
   sprint drills

Workout
   50m sprint @90% x 5 reps

Cool down
  stretch

Comment
It was an ok session, the first run felt very fast and good, the others they felt good but not as fast but probably technically more smoother.
Last run felt good.

Date: 05/10/2017
Soreness: tail bone little sore
BW: 62.3kg

Condition: I had decided to do some personal work then went to the gym, with 1 hour to get familiar with half squats.

Warm up
   10 min walk to gym
   mobility and activation stretch
 
Workout
   jump squats @30kg 3 x 5
   half squats @60kg x 3, @100kg x 3, @140kg x 0 (legs tired)
   Calf raises @100kg x 3 x 20
   parallel squat - thigh parallel to ground @100kg x 3 reps - legs to shaky to go deeper
   RDL @60kg 2 x 7

Cool down
  stretch
  power plate for lower back
  10 min walk back

Comment
It was a nice day I had plenty of time, but used a majority of that for something important so I had 1hr to do my session. Did the warm ups and the jump squats without any problem. Then I tried to squat in front of a mirror, bodyweight, till my thigh was a little above parallel to the ground and that was pin 11. So I did what vag said, place 20kg on both sides and did half squats and I kinda used what finalphenom said about pushing hips back, but with the squats I focussed on moving my hips back and down trying to keep my shin perpendicular as possible and it was very easy and at 100kg meaning 40kg on both sides, it was also very comfortable and added another 20kg to both sides and my legs to tired to do it, so therefore I will start at 120kg and work my way up from there so all is not lost. When it came to the RDL, i did what finalphenom mentioned but it was still hurting my back, but I also realized that I just about hyper extend my back when I descend because of my previous fear of not wanting to wreck my back in the process, but this was actually causing pain to my back, so I decided to do it with back relaxed no tension but no over curving and pushed my hips back and I felt the stretch in my hamstring. So I will do 120kg half squats and record it to verify that it is half squat, it actually may be a bit lower than half but i'm fine with that. This will also help with making progress with the progressive depth squats.

Thanks to Adarq, Vag and Finalphenom for the awesome advice. 

pc

Thanks, they used to have mirrors but now there are no mirrors in front of the rack. So i'm estimating based on how it feels.

Knee angle can change also depending on knee coming forward too, the more forward it becomes the less deeper you have to go to make it 90, so I guess I have to try and make it 90 without my knees travelling forward.

So Thursday will be experimenting stage to find correct half squat.

EDIT: Also I find it strange to why I am doing half squat, when I had problem in hip my coach said don't go full squat to avoid irritating the hip but go a little above parallel and then that changed to half squat and now I have cheated and moved up to quarter squat. 
hard to not rush progression.

So I will squat where I am just above parallel squat and see how that feels based on my hips.

Thanks for the feedback.

regarding ankle mobility I place my feet facing towards a wall 3 inch away, elevate the front part and the back feet behind and I lunge down while keeping my heel in contact with the ground.

Most of my workouts are around that depth, so if I did another video I would probably use more hip but I don't think the depth will change. But I will lighten the load and fix it.

Using the image from the video as reference below:



Which pin would be considered true half? Pin 10?

As for the RDL, I bend my knees a little and keep the bar close to me and slide it down my quads and over my knees. 100kg is comfortable for me that I moved on to 120kg. But thanks for that advice, I focus on moving weight down but what you said makes sense, will try.

pc